1ST CITY CLINICAL HOSPITAL

An important place in the treatment of arterial hypertension (AH) is occupied by non-drug methods - a healthy lifestyle, which are the initial step for absolutely all patients with hypertension and allow one to achieve good results at minimal cost and risk.

What is a healthy lifestyle?

The concept of a healthy lifestyle implies compliance with certain measures that can reduce the overall risk of developing cardiovascular diseases, such as coronary heart disease, myocardial infarction, diabetes mellitus, stroke, heart and kidney failure.

What are the basic rules of a healthy lifestyle? Basic rules for a healthy lifestyle include:

Weight loss

It is well known that obesity is a risk factor for the development of hypertension and diabetes mellitus. Most people with high blood pressure are overweight. The abdominal type of obesity (excessive fat deposition in the neck, abdomen and chest) is most typical for patients with impaired fat metabolism, diabetes mellitus, and hypertension. Therefore, the most effective way to combat hypertension is weight loss. A weight loss program includes a low-calorie, fat-restricted diet and increased physical activity (regular dynamic exercise), which promotes gradual and sustainable weight loss.

Reducing salt intake

Studies have shown that blood pressure levels are directly related to the amount of salt consumed. Most people consume more salt than necessary. To reduce blood pressure, the average dose of salt should not exceed 5 g. (1 teaspoon) per day. Reducing salt intake can reduce blood pressure by 9-6 mmHg. Elderly patients with arterial hypertension and patients with heart or kidney failure should strictly adhere to this recommendation.

There are foods that initially contain large amounts of salt. These include: tomatoes, olives, soy sauce, cheeses, pancakes, tomato juice, beans, spinach, ham, sauces, ready-made soups. Patients suffering from hypertension should exclude these foods from their diet.

Increased physical activity

Regular physical training reduces blood pressure by 5-10 mmHg. You should not engage in exhausting sports. Dynamic loads such as walking, swimming, cycling, etc. are recommended. Physical exercise should be regular, approximately 3-4 times a week for 20-30 minutes. Increased physical activity will not only reduce your risk of developing cardiovascular disease, but will also significantly improve your well-being and mood.

To give up smoking

Nicotine has a detrimental effect on the body. Under the influence of nicotine, the heart rate increases, vascular spasm occurs, and atherosclerosis appears over time. People who smoke are twice as likely to die from cardiovascular complications compared to non-smokers. In addition, smoking increases the risk of developing lung cancer, bladder cancer, and causes damage to peripheral arteries. You should stop smoking immediately. In some situations, specialist help is necessary.

Compliance with dietary recommendations

Compliance with a special diet designed for people with high blood pressure leads to a decrease in blood pressure after only 8 weeks of use. This diet includes complete foods containing mainly plant protein, microelements (magnesium, calcium, potassium), very low fat foods and plant carbohydrates. It is necessary to give preference to vegetables, fruits, low-fat dairy products, fish, and lean meat. Frequent consumption of food in small portions (4-5 times a day) is recommended. In addition, it is necessary to correctly distribute food intake throughout the day (breakfast - 20%, lunch - 40%, dinner - 10%, the last meal at least 2-3 hours before bedtime).

Relaxation

Stress is the scourge of our time. Learn to deal with stress adequately. Don't try to suppress negative emotions by smoking, overeating or drinking alcohol. There are types of relaxation such as yoga, meditation, hypnosis. Using these techniques once or twice a week will reduce the levels of catecholamines, which increase blood pressure.

If, despite following all non-drug measures, you still have elevated blood pressure readings, do not be upset and continue to lead a healthy lifestyle. These measures will significantly reduce the risk of heart disease and help control blood pressure with lower doses of antihypertensive drugs.

Contact your doctor promptly. By following simple but important rules for health, you can help yourself increase the effectiveness of doctor’s prescriptions, improve your prognosis and quality of life, and maintain good health and health indicators. A new, healthier lifestyle and new habits will not require large financial resources, but will require mobilization of will and active action.

“HEALTH AND QUALITY OF LIFE DEPEND ON ME”:

• blood pressure control
• taking medications
• rejection of bad habits
• nutrition, movement
• stress management.