Another health problem that Thai people are very common is "hypertension" which is often found in working age to old age. people who weigh more than the benchmark and people with inappropriate eating habits
Although it is a very common symptom And is one of the causes of other dangerous diseases, but in fact, there is a simple way that can be followed and actually lowers blood pressure which may not always have to rely on specific medicines
5 easy ways to reduce "high blood pressure" without pills.
measure blood pressure daily
We can measure blood pressure ourselves. with a reliable blood pressure monitor available at drugstores having a blood pressure monitor at home It can indicate long-term complications better than hospital blood pressure measurements. And our lives are often at home more regularly. The blood pressure measurement at home will also be an indication of a person's pressure. that is better
Blood pressure should be measured twice daily, in the morning when waking up (1 hour after waking up) and at bedtime. (If anyone is taking medication to treat blood pressure Check your blood pressure before taking the medication, both after waking up and before bedtime.)
exercise
Another important factor to help your blood pressure return to normal. regular exercise It will help blood pressure return to normal. By exercising appropriate for people with high blood pressure. Is cardio exercise (cardio) exercise that makes the heart beat faster. Feeling short of breath during exercise, such as brisk walking, jogging, cycling, swimming, aerobics, etc.
For those who have never exercised, are in old age or weigh a lot more than the standard. recommend brisk walking Or aerobics in a simple, light position to feel a little tired. not too tired It is recommended to exercise at least 30 minutes at a time, 3-5 days a week, or 150 minutes a week.
If your blood pressure exceeds 180/100 mm Hg. Exercise should be avoided and always consult a doctor first. Also, patients with other underlying conditions such as cardiovascular disease, diabetes, etc. should consult their doctor about proper exercise again.
Reduce salty foods eat more fruits and vegetables
Salty foods can be found in Thai food that is heavily seasoned with heavy saltiness, such as papaya salad, various salads, curries, or other dishes. Including foods that have a lot of sauces such as sukiyaki, and instant food such as instant noodles, ham, sausages, canned fish, frozen food, pickled food, etc., should reduce their consumption. and reduce the seasoning
Eating salt can worsen high blood pressure symptoms. Reducing salt is to reduce sodium salt to less than 2 grams per day, which is equivalent to 1 spoonful of table salt per day, or if compared to soy sauce, sauces. There will be about 4 spoons of fish sauce per day.
In addition to reducing salt Should eat more fruit and vegetable substitutes in the amount of 20-30 grams per day, which can help reduce high blood pressure. but if a patient with kidney disease Talk to your doctor about what fruits and vegetables you should eat again.
Quit smoking, reduce alcohol
Smoking and drinking alcoholic beverages It makes high blood pressure worse as well. It also increases the risk of dangerous complications that may occur as well.
For some people who can't quit drinking and smoking right away. should consult a doctor because at present We have both occupational therapy and drugs that substitute substances. That helps reduce symptoms during quitting smoking.
Take medications as prescribed by your doctor. See a doctor at every appointment.
For anyone who has already received treatment for high blood pressure with a doctor Medicines should be taken regularly on time. and go see a doctor by appointment every time for the doctor to assess the symptoms and continue to receive proper symptomatic treatment
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