Doctor of sports medicine and physical therapy, rehabilitation specialist (World Class RedSide) Kristina Amelekhina-what can be done to prevent cardiovascular diseases.
Minimize long-term stress. How to deal with it, everyone decides for himself — it can be, for example, meditative, breathing techniques. It is also important to keep in mind that short-term stress is the norm. It is invented by nature so that a person can save himself from a life-threatening situation.
Establish a daily routine. “Owls” and “larks” should ideally go to bed before midnight and choose the type of activity that corresponds to their biological clock. If this is not possible, then at least get enough sleep (on average, it is 7-9 hours), Wake up and go to bed at the same time every day.
Give up Smoking cigarettes, including electronic ones, which are no less dangerous for the arteries, and exclude excessive alcohol consumption (again, everyone has their own norm).
With obesity — reduce, with increased body weight-normalize weight.
Stick to a healthy diet. More in-depth recommendations based on the results of a biochemical blood test can be obtained from a doctor. However, the General recommendations are: eliminate excessive consumption of fat and fast carbohydrates; include a sufficient amount of protein in the diet (sources-poultry, low-fat fish, dairy products); reduce/eliminate the use of sugar and salt, table salt (the daily norm should not exceed 4.5-5 g); eat more healthy foods containing potassium, calcium, magnesium, as well as fruits in small quantities.
Do sport. It should be understood that moderate physical activity is a training regime of blood vessels and myocardium: during the load, the pressure rises, and after that it returns to normal. That is why a trained person, unlike an untrained person, normalizes the tone faster, and the walls of blood vessels adapt better — not only to the load, but also to everyday stress. With confirmed “mild” hypertension of the first degree, medication is not prescribed — treatment is carried out only by physical exertion with the parallel elimination of risk factors. Specific recommendations, again, will be given by the doctor, but these are usually aerobic loads.
Cardio, group classes, swimming pool, gym classes, Nordic walking and walking in your pulse zone are recommended either 5 times a week with a duration of 20-30 minutes, or 2-3 times a week for 40-60 minutes. Dynamic breathing exercises and a course of relaxing massage of the neck and collar zone, after which there is a reflex decrease in blood PRESSURE, are also welcome. Those who suffer from hypertension usually have redness in the cheeks, noticeable ca