How to regulate high blood pressure at the age of 38 to lower it

At the age of 38, high blood pressure can be regulated through lifestyle adjustments, dietary control, regular exercise, psychological adjustment, and medication intervention. Hypertension is usually caused by genetic factors, unhealthy dietary habits, lack of exercise, mental stress, and obesity.

1. Lifestyle adjustment:

Maintaining a regular schedule is crucial for blood pressure control. Ensure 7-8 hours of sleep daily and avoid staying up late. Smoking cessation and alcohol restriction can significantly reduce cardiovascular risk, with a daily alcohol intake of no more than 25 grams for men and no more than 15 grams for women. Control weight to BMI<24, waist circumference<90cm for males and<85cm for females. These basic measures can effectively lower blood pressure by 5-10mmHg.

2. Dietary control:

adopts the DASH dietary pattern, with daily sodium intake controlled within 5 grams. Increase the intake of potassium rich foods such as bananas and spinach, with 500 grams of vegetables and 200-400 grams of fruits per day. Choose skim milk products, whole grains, and nuts, and reduce intake of red meat and processed foods. This dietary structure can reduce systolic blood pressure by 8-14mmHg.

3. Regular exercise:

Engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. During exercise, the heart rate is maintained within the range of 220 age x 60% -70%. Resistance training is conducted 2-3 times a week, with 8-10 movements per session. Regular exercise can lower blood pressure by 4-9mmHg, and it is important to avoid exercise during the morning rush hour.

4. Psychological regulation:

Long term stress can lead to sustained excitation of the sympathetic nervous system. Perform 10-15 minutes of mindfulness meditation or abdominal breathing training daily. Cultivate interests and hobbies to relieve work pressure, and receive psychological counseling when necessary. Ensure daily relaxation time and avoid intense emotional fluctuations. These methods can assist in reducing blood pressure by 2-4mmHg.

5. Medication intervention:

Medication intervention is required when blood pressure remains ≥ 140/90mmHg after 3 months of lifestyle adjustment. Common antihypertensive drugs include calcium channel blocker amlodipine, angiotensin-converting enzyme inhibitor perindopril, diuretic hydrochlorothiazide, etc. Drug selection should be based on the severity of complications and should be standardized under the guidance of a cardiovascular specialist. Hypertensive patients need to establish a long-term health management plan. Measure and record blood pressure at regular intervals in the morning and evening, and conduct regular checks on blood lipids, blood sugar, and kidney function. Use a salt limited spoon when cooking and choose light dishes when dining out. Maintain moderate social activity and avoid sitting for more than an hour. Pay attention to keeping warm in winter and avoid sun exposure and dehydration in summer. Through comprehensive management, the blood pressure of most patients can be effectively controlled.