high blood pressure is threatening the elderly health "number one killer".Strict prevention and control of hypertension and its concurrent cardio-cerebrovascular diseases such as angina pectoris, myocardial infarction and stroke, longevity and health is particularly important for hypertension patients.
hypertension prevention and control of health prescription "three three", namely "three and a half minutes", "three and a half hours" and "three cups of water", easy to learn, have a look at will, is worth every one collection, in order to yourself, to family, to friends!
the first prescription: "three and a half minutes"
wake up at night, after wake up opened his eyes, continue to lay down half a minute;
again sitting in bed half a minute;
then legs sagging edge of half a minute, finally down.
why cardiovascular and cerebrovascular patients with special emphasis on "three and a half minutes"?
because, in the clinical findings: cerebral thrombosis, cerebral hemorrhage, such as sudden cardiac death often occur in the night.
24 hours dynamic electrocardiogram (ecg) monitoring, according to a lot of the patient's heart beats very smooth all day, only a few times during the night the big fluctuations, and most of the patients got up the toilet at night time.
get up to go to the bathroom, due to a sudden change in the position, caused by insufficient blood supply of heart head blood-vessel, neuromodulation slow, especially the elderly are more likely to happen, even ordinary people, also should pay attention to avoid because of sudden changes in body position fainting.
"three and a half minutes" easy to learn, a look at will, see once a day, a critical moment can help!
second prescription: "three and a half hours"
walked half an hour in the morning;
nap in half an hour.
walk for half an hour in the evening.
life lies in movement!Many people don't put the exercise and dietary, sleep equally important position.The world health organization (who) has on the international conference on sleep emphasized the benefits of taking a nap, but the time can't more than half an hour in the afternoon.
the world health organization says: it's the best exercise is to walk, special remind cardiovascular patients;Walking movement should pay attention to "357".
"three" means a day on foot more than three kilometers, and the guarantee for 30 minutes, and to keep the persistence and moderately, adverse to the body too much intense physical activity.
"5" means to exercise more than five times a week.
"seven" refers to the heart rate after exercise + age = 170.For example: 50 people, the heart rate after exercise 120 times (of course, as he can reach 190 times;Poor health is not more than 150 times).
this in the same amount of exercise can keep aerobic metabolism, carry momentum is too big, anaerobic metabolism, racing heart, will be conducive to health.
the third prescription: "three cups of water"
"three cups of water" is:
before sleeping in the evening drink a cup of warm boiled water
wake up in the middle of the night to drink a cup of warm boiled water
in the morning drink a cup of warm boiled water
because night blood stream is slow, easy to form thrombus, before going to bed drink a glass of water can dilute the blood.
I woke up at midnight, especially the summer sweat more sleeping, up in the middle of the night to drink a glass of water.Of course, there will be no drinking water in the middle of the night and deliberately affected the rest.
in the morning drink a glass of water, for 8 to 10 o 'clock in the morning is blood pressure peak, heart cerebral thrombus formation extremely easily, drink a glass of water can dilute the blood, prevent thrombosis, in addition, still can have the effect of purgation.
this mantra must remember
in addition to the "three three" lifestyle.Prevent hypertension on food to remember the formula, namely:
half a catty of milk two meat,
1 catty eight valley of two vegetables.
five grams of salt and an egg
fruit green tea anything.
drink little, don't smoke cigarette
optimistic and cheerful heart.
run every morning,
you belt the same crude.
diet must uphold the principle of "five tastes" :
but salty food: limit salt.
healthy adults daily salt intake should not be more than 6 grams, including through the soy sauce, pickles, the amount of salt, monosodium glutamate and other condiments.
food but sweet: limit sugar.
high sugar food is rice, noodles, cakes, etc.Suggested food to match the thickness, such as corn, millet, beans, buckwheat, potato and so on.Had better not eat or eat less cake, Fried dough sticks, Fried cake, cream cake, chocolate, milk ice cream and so on.
food but greasy: limit high fat food.
life to limit domestic animals (especially fat) meat, animal fats (such as lard), cream cakes, palm oil, such as fat and egg products, animal liver, egg yolks, fish roe, goose and duck skin food intake of high cholesterol.
every day not more than 250 grams of fresh milk or yogurt.Control the meat 75 grams a day, mainly lean meat, such as pigs, cattle, sheep, chickens, ducks and other poultry meat.
food but singh: limit alcohol.
wine also belong to the "xin" foods, for citizens hard-drinking, experts advise men every day drinking fine shall not exceed 30 grams, the wine is less than 100-150 - ml, such as 2 to 3 two;
or beer is less than 250-500 - ml, such as half jins to 1 catty;Or white wine is less than 25 to 50 ml, approximately 0.5 to 1.Women are half amount, pregnant women don't drink.Don't advocate drinking high spirits.
food but bitter: overeating can cause loss of appetite.
the bitter taste of food is mainly from wheat vegetables, celery, mustard, balsam pear, coffee etc.Bitterness can clear heat, can clear hepatitis, heart.
however, bitter cold, after all, overeating, harming the lead to loss of appetite, abdominal pain or diarrhea, affect the digestion and absorption of food.
what need reminds is, many older people mention eggs tavern, think that the cholesterol content is too high, bad to the body, but in addition to a high cholesterol as far as possible to eat egg yolk, others eat eggs is not much problem.
to stress is that eating well, not too full."Food from times, intestines and stomach is hurt," a must.If can cooperate proper exercise and keep the mood is better.
"three three" high blood pressure patients, simple, effective, habit, will go a long way to health and longevity.
in addition, prevention of high blood pressure diet formula, but also for every one, quick to take a look to all the friends!