The best method for self-healing of the three highs

The self-healing of hypertension, hyperglycemia, and hyperlipidemia requires a combination of lifestyle interventions, dietary adjustments, exercise management, stress regulation, and regular monitoring.

1. Dietary control: High salt, high sugar, and high-fat diets are the main causes. Daily salt intake should be less than 5 grams, and processed foods should be avoided; Choose low glycemic index foods such as oats and brown rice; Increase dietary fiber intake, such as celery and broccoli. The main cooking method is steaming and reducing frying.

2. Exercise intervention: Lack of exercise leads to metabolic disorders. Perform 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking and swimming; Combining resistance training, such as squats and plank support, twice a week. After exercise, the heart rate should be controlled at 220% -60% -70% of the age group.

3. Weight management: Obesity is directly associated with three highs. BMI over 24 requires weight loss, with a goal of reducing 2-4 kilograms per month. Record daily diet and exercise data, use a body fat scale to monitor visceral fat levels, with a waist circumference of less than 90cm for males and less than 85cm for females.

4. Stress regulation: Long term stress increases cortisol levels. Meditate for 10-15 minutes every day and practice abdominal breathing; Ensure 7-8 hours of sleep and avoid using electronic devices before bedtime. Cultivate hobbies such as gardening and painting to alleviate anxiety.

5. Medical monitoring: Regularly monitor key indicators. Hypertension patients are required to measure their resting blood pressure in the morning every week; Fasting and 2 hours postprandial blood glucose were monitored in patients with diabetes; Individuals with high blood lipids should have their blood lipid levels rechecked every three months. Seek medical attention promptly if symptoms such as dizziness and blurred vision occur.

Three high management requires long-term persistence, and quitting smoking and limiting alcohol consumption are equally crucial. Family support can improve compliance and jointly develop health plans, such as purchasing fresh ingredients collectively and exercising together. Some patients need to gradually reduce their drug dependence under the guidance of a doctor and cannot stop taking medication without authorization.