How to regulate high blood pressure during menopause to lower it

Menopausal high blood pressure can be regulated through lifestyle adjustments, emotional management, dietary control, regular exercise, and medication assistance. Elevated blood pressure is usually associated with hormonal fluctuations, decreased vascular elasticity, metabolic disorders, mental stress, and weight gain.

1. Lifestyle adjustment:

Maintaining a regular schedule is crucial for stabilizing blood pressure. It is recommended to fall asleep at a fixed time every day and ensure 7-8 hours of sleep. Avoid staying up late and overworking, and take a 20-30 minute break during lunchtime. Quit smoking and limit alcohol consumption. Nicotine in tobacco can stimulate blood vessel constriction, while alcohol may interfere with the effectiveness of antihypertensive drugs. Pay attention to keeping warm and avoid blood vessel spasms caused by cold stimulation.

2. Emotional Management: Menopausal women are prone to emotional fluctuations such as anxiety and irritability, which can affect blood pressure through the neuroendocrine system. Stress can be relieved through mindfulness meditation and deep breathing exercises. Cultivate hobbies such as gardening, painting, etc. to divert attention. If necessary, seek psychological counseling and learn emotional regulation skills. Maintaining social activities also helps to maintain psychological balance.

3. Dietary control:

adopts a low sodium and high potassium diet pattern, with daily salt intake controlled within 5 grams. Eat more fresh fruits and vegetables, whole grains, and low-fat dairy products, and recommend potassium rich foods such as celery, bananas, and seaweed. Limit high salt foods such as pickled foods and processed meats. Moderate supplementation of deep-sea fish rich in omega-3 fatty acids can help improve vascular function. Pay attention to controlling total calorie intake and preventing obesity.

4. 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 should be controlled within the range of 220 age x 60% -70%. Add resistance training such as elastic band exercises 2-3 times a week. Traditional exercises such as Tai Chi and Ba Duan Jin can simultaneously regulate the body and mind. Avoid vigorous exercise and sudden exertion, and warm up and relax before and after exercise.

5. Medication Assistance:

Under the guidance of a doctor, calcium channel blockers such as amlodipine and angiotensin-converting enzyme inhibitors such as enalapril may be considered. Hormone replacement therapy requires strict evaluation of indications and contraindications. Chinese herbal remedies such as Tianma Gouteng Granules and Qiju Dihuang Pills may have certain auxiliary effects. Regularly monitor blood pressure changes and avoid adjusting medication plans on your own. Pay attention to adverse reactions such as dry cough and edema that may be caused by medication. Menopausal blood pressure management requires establishing long-term healthy habits. Suggest adopting a Mediterranean dietary pattern and increasing intake of olive oil and nuts. Supplement 1000-1500 milligrams of calcium daily, which can be obtained through low-fat foods such as milk and tofu. Maintain an appropriate amount of water intake, 1500-2000 milliliters per day. Regularly monitor and record blood pressure, and provide it to doctors for reference during medical visits. It is recommended to control the body mass index between 18.5-23.9 and the waist circumference not exceeding 80 centimeters. Through comprehensive intervention measures, most menopausal hypertension can be effectively controlled.