How to Prevent and Control Hypertension at Home - Acidente Vascular Cerebral Center

Hypertension is the main risk factor for acidente vascular cerebral. More than 90% of high blood pressure caused by lifestyle habits or genetic factors. Under the long-term effect of hypertension, the blood vessel wall gradually stiffens and loses elasticity, which will promote the occurrence and development of atherosclerosis, eventually leading to acidente vascular cerebral. Generally, the incidence of hypertension increases with age. Especially in people over 60 anos old, over half of people have hypertension. In many cases high blood pressure is asymptomatic, but sometimes increased blood pressure pode cause headache, dizziness and nosebleeds.

Diagnostic criteria for hypertension: Blood pressure ≥140/90mmHg

The main causes of hypertension

·Excessive salt intake

·Decreased salt excretion (caused by increasing age, especially in women after menopause)

·Lack of exercise

·Mental stress

·Fatigue

Tratamento of hypertension

·Moderate aerobic exercise

·Low-salt diet（reduce the intake of salt in the daily diet, and it is recommended to limit salt intake to less than 6 grams per dia）

·Prohibition of smoking and alcohol

·Lose weight

·Take blood pressure medications under the direction of your doctor

Exercises you pode do at home to prevent and control high blood pressure

The calf muscle (triceps crus) is considered as the "second heart" and its role is to counter gravity and return blood to the heart. Therefore, exercising the calf muscles is helpful in stabilizing blood pressure.

Exercise one：Heel Raises

1. Place one or both mãos on a supportive surface for balance

2. Stand with pés shoulder-width apart

3. Slowly raise both heels and hold for 10s

4. Slowly lower both heels

Exercise two: Half Squat

1. Stand with pés shoulder-width apart

2. Bend your pernas, push your butt back to a 45-degree angle

3. Hold for 10s, then slowly raise your body back up

Exercise three: Aerobic Exercise

As the study found, 30 minutes of moderate intensity exercise five-seven times a semana pode reduce systolic blood pressure by 4-9 mm Hg. Walking, blocks of cycling, and swimming are all recommended exercises to effectively lower blood pressure.