How to Prevent and Control HyperTENSion at Home - Inme Merkez
HyperTENSion is the main Risk factor for inme. More than 90% of high blood Basınç caused by liFEStyle habits or genetic factors. Under the long-term Etki of hyperTENSion, the blood Kap wall gradually stiffens and loses elasticity, which will promote the occurrence and development of atherosclerosis, eventually leading to inme. Generally, the incidence of hyperTENSion increases with Yaş. Especially in people over 60 years Eski, over half of people have hyperTENSion. In many Durumlar high blood Basınç is asymptomatic, but sometimes increased blood Basınç can Neden headache, dizziness and nosebleeds.
Diagnostic Kriterler for hyperTENSion: Blood Basınç ≥140/90mmHg
The main causes of hyperTENSion
·Excessive Tuz intake
·Decreased Tuz excretion (caused by increasing Yaş, especially in women after menopause)
·Lack of Egzersiz
·Mental Stress
·Fatigue
Tedavi of hyperTENSion
·Moderate aerobic Egzersiz
·Low-Tuz Diyet（reduce the intake of Tuz in the daily Diyet, and it is recommended to Sınır Tuz intake to less than 6 grams per Gün）
·Prohibition of smoking and Alkol
·Lose Ağırlık
·Take blood Basınç medications under the Yön of your Doktor
Egzersizler you can do at home to prevent and control high blood Basınç
The calf Kas (triceps crus) is considered as the "Saniye Kalp" and its role is to counter Yerçekimi and Geri dönüş blood to the Kalp. Therefore, exercising the calf Kaslar is helpful in stabilizing blood Basınç.
Egzersiz one：Heel Raises
1. Yer one or both hands Açık a supportive Yüzey for balance
2. Duruş with feet shoulder-Genişlik apart
3. Slowly raise both heels and hold for 10s
4. Slowly lower both heels
Egzersiz two: Half Squat
1. Duruş with feet shoulder-Genişlik apart
2. Bend your legs, push your butt Arka to a 45-Derece angle
3. Hold for 10s, then slowly raise your body Arka up
Egzersiz three: Aerobic Egzersiz
As the Çalışma found, 30 minutes of moderate inTENSity Egzersiz five-seven times a Hafta can reduce systolic blood Basınç by 4-9 mm Hg. Walking, blocks of cycling, and swimming are all recommended Egzersizler to effectively lower blood Basınç.
