Hypertension- rehabilitation, diet

Physical activity can reduce systolic blood pressure by 4 – 9 mm Hg, has a perfect effect on the whole body, helps in the fight against obesity, gives pleasure and guarantees psychomotor performance. In case of high blood pressure, however, it is important to choose the right exercises and activities, as blood pressure rises during training. It is best to select the exercises individually under the supervision of an experienced physiotherapist. The aim is to improve the overall peripheral circulation, to reduce or stop the hardening of the arteries and thus to lower blood pressure. It is also important to learn relaxation techniques. These treatments, combined with endurance and tightening exercises, should achieve the expected effect. Rehabilitation can be done, for example, in a sanatorium, but for the effect to last, it should be continued at home. Most treatments and exercises do not require special equipment, but only time and pleasure.
Water treatments usually recommended by a physiotherapist:

- Massages with a full body brush in the shower – improve peripheral blood circulation,

- Warm changing baths (once under hot and cold water) in the shower,

- carbon baths – expand the capillaries, arteries and venous vessels,

- Bathing in low temperature water – 5 – 12 minutes.

The treatment cycle consists of 12 – 15 baths. These treatments are selected according to the patient’s condition and age. At home, the patient can use hydrotherapy constantly.
Physical effort should also be tailored to the individual patient. After consultation with the cardiologist, the physiotherapist takes into account the patient’s condition, pre-existing conditions, concomitant diseases and other cardiovascular risk factors, as well as gender, age and physical performance. Dynamic and aerobic exercise is recommended in hypertensive patients, while isometric exercises (such as weight lifting) which may lead to a further increase in blood pressure are not advisable.

The intensity of exertion should be about 40-60% of the patient’s performance. Excessive training can have the opposite effect – the solstice is then prone to cardiovascular complications. Moderate, safe aerobic exercises include at least one. Walking, cycling or swimming. The effort should last 30 – 45 minutes and be an integral part of every day. The intensity of the exercises can be increased a little over time, but always best in consultation with a professional.

Diet in cases of high blood pressure is also an extremely important factor. Your cardiologist will advise you to give up smoking, not to abuse alcohol, and limit the consumption of salt and saturated fatty acids.

A balanced diet can also help against obesity, as 30 to 65% of people suffering from high blood pressure are obese.

The harmful effects of tobacco consumption are well known; is the cause of heart muscle failure, causes the development of atherosclerosis, increases the risk of heart attack and stroke. When treating blood pressure, the cardiologist will cause him to stop this senseless habit.
Alcohol consumption also has a direct effect on blood pressure, especially in people who drink it regularly. It is recommended not to exceed 20-30 g per day in men, women and men with less weight of 10-20 g. It is also worth avoiding high-percent spirits for a glass of wine for lunch, especially from organic farming.
Alcohol consumption may also weaken the effect of certain medications and may lead to severe poisoning.

Reducing salt intake is very important, because for every 2. 3 g reduced sodium dose, systolic blood pressure is reduced by 4 – 6 mm Hg. Check the packaging of the products and choose them consciously. Salt is contained in baked goods, foods, processed products (cans, soup powders, etc. ). After limiting or even eliminating salt, the body quickly becomes accustomed to the natural flavors and instead, herbs can be added to the dishes.
Positive effects on the work of the heart muscle and nervous system potassium and magnesium. It is recommended to eat it naturally, preferably in the form of fresh vegetables, fruits or nuts. Only in case of exceptional defects can the cardiologist recommend the addition of these elements. Fish, potatoes, tomatoes and tomato preparations, paprika, buckwheat, avocado, rye bread, natural rice, bran, dried soy and bean seeds, bananas are particularly rich in magnesium and potassium. The arterial pressure also perfectly lowers garlic; It is also constantly recommended as one of the best natural antibiotics. A similar effect, although a completely different form, has also been used as a spice, bear garlic. Anthocyanins in berries are very beneficial for the heart; Aronia, raspberries, blueberries. In case of high blood pressure, it is recommended to drink infusions of hawthorn, lime or St. John’s wort.

For dessert, it is best to choose healthy snacks Raisins, fruit kernels, nuts. Very healthy, with lots of potassium and magnesium, are almonds. It is important that they are unsalted, with shell. Dark chocolate and cocoa should also be enjoyed in moderation.
One of the healthiest diets for cardiac problems, including hypertension, is the Mediterranean diet. It is based on the consumption of a lot of fresh vegetables, fruits, fish and seafood, cereals, olive oil and red wine.
The flavonoids contained in red wine are also found in cranberries, hawthorn, aronia and ginkgo. Increased consumption of fish and fish oil reduces the risk of coronary heart disease. A diet rich in vegetables and fruits is a natural source of vitamins, fiber, potassium and magnesium.
Studies also show that high blood pressure is less common in vegetarians. For years, there has been discussion about the complete exclusion of meat from human consumption, especially when it comes from “meat factories” that have nothing to do with humane animal husbandry. Red meat consumption (beef and pork) is strongly recommended, and a healthier alternative is the so-called “semi-vegetarism”, i. e. a diet based on vegetables, fruit, fruit and poultry.
Diet DASH (Dietary Approaches to Stop Hypertension) is based on vegetables, fruits and low-fat foods.
Important in any diet it is possible to use local, fresh, unprocessed, organic products.

Lifestyle is an extremely important factor in blood pressure.
It is not for nothing that high blood pressure is considered a disease of civilization. The speed of life, everyday stress, fatigue affect the condition of the entire human body very badly, including high blood pressure. Your cardiologist will also ask you how much and how well you sleep. It should last at least 5 hours and preferably be 7-8, deep, calm and with good, regular breathing. Only such a sleep offers the person complete relaxation and lowers the pressure by approx. 10 – 20 mm Hg.
When treating high blood pressure, it is important to treat the problem holistically, to apply all the recommendations of the cardiologist consistently, and often to completely change the previous habits.