Hypertension
Hypertension aka high blood pressure have been a serious non-communicable disease in our society. Just reflect on our own family, there is surely someone in among our relatives who is suffering hypertension.
Hypertension is defined as systolic blood pressure of more than 130 mmHg or diastolic pressure of more than 90 mmHg
This have been increasing due to our lifestyle now a days. We are surrounded by unhealthy food, technology taking over our role in doing many chores and we are physically inactive.
So how do we deal with it?
Simply by changing our lifestyle.
1. Maintain a good body weight
Attain and maintain a BMI of less than 23kg per meter square of height. There are several ways of doing it and being the most simplest is exercise.
2. Reduce the intake of NaCl (salt) and increase intake of potassium
Try to avoid using too much salt in preparing our food. I know it will taste a little tasteless but you will soon get used to it. Our taste buds are dynamic and always changing, since it is so adapted to our salty diet that's why it needs sometime to tune back to the normal taste. =)
Banana is high in potassium, so try to have banana everyday. =)
3. DASH (Dietary Approach to Stop Hypertension)
Having high fruits and vegetables diet with low fat dairy products. Avoid saturated fats and high NaCl food.
4. Physical exercise
Try your very best to exercise at least 3 to 4 times a week and each session for at least 30 minutes. it need not be as vigorous as running away from a hungry lion. Normal walking or jogging is fine. =)
NOTE: Playing computer games is not an exercise! =.="
5. If you are an ALCOHOLIC.. Reduce the amount that you are drinking. For male, a day's quota is 2 cans of beer while in women is 1 can. Binge drinking is very unhealthy so STOP it...
Anyway, you might ask why should i bother??
Well hypertension have many complication
1. Developing Kidney Disease
2. Develop Congestive Heart Failure
3. Increase the change of having stroke (Cerebral Vascular Accident)
4. Obtaining Peripheral Arterial Disease.
AND MANY MANY MORe!!
It is a nasty disease. so Start preventing yourself from developing hypertension before it is too late!! Life's short Love it!!
Hypertension is defined as systolic blood pressure of more than 130 mmHg or diastolic pressure of more than 90 mmHg
This have been increasing due to our lifestyle now a days. We are surrounded by unhealthy food, technology taking over our role in doing many chores and we are physically inactive.
So how do we deal with it?
Simply by changing our lifestyle.
1. Maintain a good body weight
Attain and maintain a BMI of less than 23kg per meter square of height. There are several ways of doing it and being the most simplest is exercise.
2. Reduce the intake of NaCl (salt) and increase intake of potassium
Try to avoid using too much salt in preparing our food. I know it will taste a little tasteless but you will soon get used to it. Our taste buds are dynamic and always changing, since it is so adapted to our salty diet that's why it needs sometime to tune back to the normal taste. =)
Banana is high in potassium, so try to have banana everyday. =)
3. DASH (Dietary Approach to Stop Hypertension)
Having high fruits and vegetables diet with low fat dairy products. Avoid saturated fats and high NaCl food.
4. Physical exercise
Try your very best to exercise at least 3 to 4 times a week and each session for at least 30 minutes. it need not be as vigorous as running away from a hungry lion. Normal walking or jogging is fine. =)
NOTE: Playing computer games is not an exercise! =.="
5. If you are an ALCOHOLIC.. Reduce the amount that you are drinking. For male, a day's quota is 2 cans of beer while in women is 1 can. Binge drinking is very unhealthy so STOP it...
Anyway, you might ask why should i bother??
Well hypertension have many complication
1. Developing Kidney Disease
2. Develop Congestive Heart Failure
3. Increase the change of having stroke (Cerebral Vascular Accident)
4. Obtaining Peripheral Arterial Disease.
AND MANY MANY MORe!!
It is a nasty disease. so Start preventing yourself from developing hypertension before it is too late!! Life's short Love it!!
Labels: Education
posted by 快乐 at
9:08 AM
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