How to regulate high blood pressure in children to lower it

Childhood hypertension can be regulated through dietary adjustments, exercise interventions, psychological adjustments, regular sleep patterns, and medical monitoring. Elevated blood pressure may be related to genetic factors, obesity, high salt diet, sleep deprivation, or kidney disease.

1. Dietary adjustment:

Reducing sodium intake is the core measure, with a daily salt intake controlled within 3 grams, and avoiding pickled foods and processed snacks. Increase potassium rich foods such as bananas and spinach, and ensure 500 grams of fresh fruits and vegetables per day. Replace whole milk with low-fat dairy products and choose whole grains as the main source of food.

2. Exercise intervention:

Engage in 60 minutes of moderate intensity exercise daily, such as aerobic exercise such as swimming and cycling, at least 5 days a week. Avoid intense confrontational exercise and keep your heart rate within the range of 220 age x 60% -70% during exercise. Establish a sports log to record daily activity levels, and parents need to participate together to form family exercise habits.

3. Psychological regulation:

Academic stress may cause blood pressure fluctuations, which can be reduced through mindfulness training, breathing exercises, and other methods. Ensure 30 minutes of daily parent-child communication time to avoid psychological burden caused by discussing blood pressure issues in front of children. Establish regular entertainment and relaxation time, such as art activities such as painting and music.

4. Regular sleep schedule:

Ensure that school-age children have a daily sleep time of 9-11 hours and establish fixed bedtime and wake-up times. Avoid using electronic devices one hour before bedtime and keep the bedroom quiet and dark. A short break of 20-30 minutes can be arranged during lunchtime to help alleviate daytime fatigue.

5. Medical monitoring:

Measure blood pressure at a fixed time every day and record it. Choose an upper arm electronic blood pressure monitor suitable for children. If the systolic blood pressure exceeds the 95th percentile of the same age and gender for three consecutive measurements, medical attention should be sought. Regularly check urine routine and renal function to rule out the possibility of secondary hypertension. Doctors may prescribe antihypertensive drugs such as amlodipine and enalapril for children. The management of hypertension in children requires the participation of the whole family in establishing a healthy lifestyle. Use spices instead of salt for seasoning during cooking, and prepare portable fruits instead of snacks. Develop a family exercise schedule and engage in group activities such as outdoor hiking on weekends. Establish a blood pressure monitoring calendar to record trends and evaluate growth and development indicators every 3 months. Avoid placing electronic devices in children's bedrooms to ensure an adequate sleeping environment. If blood pressure does not improve after adjusting lifestyle for 3-6 months, it is necessary to promptly seek further examination at a pediatric cardiovascular specialist.