Hypertension is a disease that most older people suffer from. A disease that is the result of a wrong lifestyle in youth and middle age and shows its result after the age of 60.
In this report, we will introduce you to 5 tricks that we can use to control our blood pressure or use these tricks to help the elderly around us.
Step 1: Increase physical activity
Like other muscles in the body, the heart becomes stronger with exercise, which means it will be able to pump blood more efficiently into the arteries. Regular aerobic exercise can also help improve cholesterol levels.
But remember that if you have heart disease, consult your doctor before starting any exercise to remind you of proper exercise and daily activity.
If those around you are elderly and want to exercise, remember that if they have heart disease, prevent them from consulting a specialist.
If they do not have heart disease, force them to do daily activities such as running, brisk walking, cycling or swimming and walking in the water.
The important thing is that intention is not enough and you should make exercise a daily habit.
Another point is to never start exercising with heavy exercise. Start with light exercise and work your way up. If you exercise 30 days a week for 30 minutes at a time, it may be tiring at first,
but you get used to it over time, setting short-term and long-term goals.
In order for the elderly not to get tired of sports, consider activities for him that he enjoys. If, for example, they hate running but love yoga or dancing, do not force them to treadmill every day.
Step 2: Determine the proper diet
Remember that the foods you eat can have a major effect on your blood pressure. Instead of focusing on specific foods, determining the right eating pattern is the best course of action.
If you are elderly or have an elderly person around you,
eliminate processed foods such as Swiss and sausages and sweet snacks from the table.
For this purpose, be sure to eliminate salt and carbohydrates on the agenda and increase the consumption of fruits and vegetables instead.
you could start with a Mediterranean diet that emphasizes eating lots of fresh fruits and vegetables, nuts, fish, olive oil, and just a little meat and cheese. In the Mediterranean diet, the consumption of refined breads, processed foods and red meat is limiting, which reduces the risk of stroke and heart disease.
Also include potassium intake and potassium-rich foods. Bananas, oranges, broccoli and spinach are all high in potassium.
Cut down on canned and processed foods. Try to eat more home-cooked food and, if possible, the ingredients you prepare with it are fresh and cook the food without salt.
Use different spices as a salt substitute. Try fresh herbs such as basil, thyme or onion, or dried spices such as bell peppers or cumin to flavor your meal without salt.
Step 3: Lose weight
Excess weight makes your heart work harder for more blood circulation, so the more weight you have, the higher your risk of developing high blood pressure.
Remember that losing only 10 kg can lower your blood pressure by up to 10 mm Hg.
But as you know, losing weight by 10 kg is not an easy task at all and can not be achieved in a few days; So exercise requires that you want to lose weight and not get tired of not losing it.
Step 4: Reduce stress
In today’s turbulent world, many of us are constantly feeling weak and anxious. Although not all stresses are harmful to you, persistent and chronic stress can affect your blood pressure and heart health.
In addition to exercise and diet, there are many ways you can deal with stress and balance your body and mind. Choose one of the relaxation methods and exercises, by taking deep breaths for one to two minutes, you can get rid of stress and relax.
Try to calm your body by drinking a glass of water when you are angry or talk to a close and secret friend. Nothing reduces stress more effectively than a face-to-face conversation with a friend or loved one.
Get enough sleep because sleep deprivation increases stress levels.
Step 5: Quit smoking
The nicotine in tobacco releases adrenaline in the body, which stimulates your nervous system and forces your heart to work harder to circulate.
This will increase your heart rate and blood pressure. Nicotine can also interfere with some blood pressure medications
We know that quitting smoking is not easy, but if you quit smoking, your circulatory system will improve immediately.