Photo: Marco Lensi, fotolia
Feel-good world
Test yourself for the sake of your heart. "Anyone who is informed can do a lot for their own health here, " says renowned high-pressure specialist Professor Joachim Hoyer.
Some people look at it: in case of excitement, they suddenly sweat, and when they make an effort, cheeks and often the throat turn red. Her blood pressure is probably too high. Every third German is affected, every second from the age of 50.
"But you do not always see it, and rarely are organic causes, such as kidney disease, responsible for hypertension - just under 90 percent have no direct cause and you do not feel sick, " says Professor Joachim Hoyer, chairman of the German Hypertension League,
"That's why many do not realize that they are affected and that their blood vessels and heart are at risk, but those who are informed can help prevent and minimize the risk." It's important to measure blood pressure regularly, move a lot, eat well and relax well. "
IT'S ON THE VALUES
Blood pressure is measured in mmHg. "mm" stands for millimeters, "Hg" is the abbreviation for mercury. This stuck to doctors' previous blood pressure monitors in a glass tube with millimeter scale.
The first value indicates the pressure when the heart is contracting (systole). The second value shows the pressure when the heart relaxes (diastole).
Values up to 120 to 80 mmHg are considered optimal. Normal values are up to 140/90. For values from 140/90, the blood pressure is already considered excessive.
RUN THE HIGH PRESSURE OF IT
That sounds exhausting, but it does not have to be. Even small advances bring a lot.
"10, 000 steps per day lower blood pressure and halve the risk of heart disease, and the risk of stroke and diabetes drops significantly, " says Professor Hoyer. "Buy a pedometers in the sports shop for 10 euros. See how many steps you normally take each day, then take more and more steps into your daily routine - go shopping on foot, take the stairs instead of the elevator There are many possibilities. "
The right sport to further reduce the risk is gentle endurance training. Professor Hoyer: "I recommend walking, cycling, walking, jogging, etc. Ideal Nordic Walking is the ideal full-body workout, so you can get in shape without much effort, and it's best to work 30 to 40 times a week for 30 to 40 minutes a week. This can lower the upper blood pressure by 15 mm and the lower one by 8 mm. "
TURN HEALTHY
"Every kilo of superfluous body fat means extra work for the heart." If you only lose 1 kilo, you lower the upper blood pressure by 2 mm, the lower one by 1 mm.
But just eating less is not smart. Treat yourself to high quality, "advises the expert.
Tasty medicine
Vitamins and minerals help lower blood pressure. "Eat fruits and vegetables to your heart's content - great if it's five servings a day - with one, two glasses of fruit juice or vegetable juice." Good for blood pressure are the minerals potassium, magnesium and calcium.
There is a lot In avocados, bananas, fresh or dried figs and apricots. It also provides minerals, and it lasts for a long time, and too much salt raises blood pressure, and spice it up with herbs. "
Mediterranean food is ideal
Salad, freshly pressed olive oil instead of animal fat, fish instead of fat meat, with rice, pasta, legumes. Mackerel, salmon or herring lower blood pressure with their omega-3 fatty acids.
GET PAUSEN
Less negative stress in everyday life is a big plus for your health.
"Take out speed, " advises Professor Hoyer. Every now and then an extra break slows down everyday life. How about z. B. with a cup of tea in the morning? Enjoy without guilty conscience: you deserve the break! Read a chapter in a book. Or just close your eyes and breathe quite consciously.
"An evening walk helps you to come down wonderfully, " says Professor Hoyer. "And then go to bed early, and see if you're actually falling asleep before."
Targeted relaxation helps enormously
Good are relaxation techniques like autogenic training, progressive muscle relaxation according to Jacobson, yoga exercises.
Professor Hoyer: "All this can be easily learned together with others, for example in the sports club or in the community college."
How to measure yourself
"Every adult should have his blood pressure in mind, " advises Professor Joachim Hoyer. "Taking a doctor's scan is a rare thing, and it's just a snapshot, and the measured values are often slightly elevated because you're a little nervous. Take regular measurements at home."
Good blood pressure gauges for the wrist are available from 25 euros (pharmacy, medical supplies). For high-pressure patients, upper arm devices with a correspondingly longer cuff are better. In any case, ask for the seal of approval of the German High Pressure League or TÜV Rheinland.
Measure two to three times a week. Important: You should always measure at the same time, eg. B. after breakfast.
Take your time. Sit in a quiet place and wait five minutes before putting on the cuff. They should not eat, drink or talk in time. All this can easily raise your blood pressure - and for the doctor just the so-called resting values are important.
Place the device just above the wrist in the direction of the elbow. Then hold the device at heart level.
Enter the displayed values plus date and time in a health diary. This is available in pharmacies.
