How to Prevent and Control Hypertension at Home - ictus Center

Hypertension is the main risk factor for ictus. More than 90% of high blood pressure caused by lifestyle habits or genetic factors. Under the long-term effect of hypertension, the blood vessel wall gradually stiffens and loses elasticity, which will promote the occurrence and development of atherosclerosis, eventually leader to ictus. Generally, the incidence of hypertension increases with age. Especially in people over 60 years old, over half of people have hypertension. In many cases high blood pressure is asymptomatic, but sometimes increased blood pressure can cause headache, dizziness and nosebleeds.

Diagnostic criteria for hypertension: Blood pressure ≥140/90mmHg

The main causes of hypertension

·Excessive salt intake

·Decreased salt excretion (caused by increasing age, especially in women after menopause)

·Lack of esercizio

·Mental stress

·Fatigue

trattamento of hypertension

·Moderate aerobic esercizio

·Low-salt diet（ridurre the intake of salt in the daily diet, and it is recommended to limit salt intake to less than 6 grams per day）

·Prohibition of smoking and alcohol

·Lose weight

·Take blood pressure medications under the direction of your doctor

Exercises you can do at home to prevent and control high blood pressure

The calf muscle (triceps crus) is considered as the "second heart" and its role is to counter gravity and return blood to the heart. Therefore, exercising the calf muscles is helpful in stabilizing blood pressure.

esercizio one：Heel Raises

1. Place one or both hands on a supportive surface for equilibrio

2. Stand with feet shoulder-width apart

3. Slowly raise both heels and hold for 10s

4. Slowly lower both heels

esercizio two: Half Squat

1. Stand with feet shoulder-width apart

2. Bend your legs, push your butt back to a 45-degree angle

3. Hold for 10s, then slowly raise your body back up

esercizio three: Aerobic esercizio

As the studio found, 30 minutes of moderate intensity esercizio five-seven times a week can ridurre systolic blood pressure by 4-9 mm Hg. cammino, blocks of cycling, and swimming are all recommended exercises to effectively lower blood pressure.