The reason women have high blood pressure as they get older… How to control it?

Like legumes, spinach, sweet potatoes, potatoes, bananas, etc.

Women tend to have higher blood pressure as they go through menopause, which increases the risk of stroke. [사진=게티이미지]
In addition to regulating the menstrual cycle, estrogen (female hormone) strengthens bones and regulates blood cholesterol levels. It makes blood vessels and skin elastic and helps memory. However, at menopause, the ovaries no longer produce eggs and do not produce female hormones. As the function of estrogen decreases, blood vessels lose their elasticity along with various menopausal symptoms, and blood cholesterol levels increase. This often leads to naturally high blood pressure.

◆ Your blood pressure is slightly high?… Why you should be nervous and manage

Hypertension rarely has any symptoms. If the symptoms appear to the extent that the person knows, it is a case of developing a vascular disease such as a stroke (cerebral infarction – cerebral hemorrhage) or heart disease (angina pectoris – myocardial infarction). Hypertension is the most dangerous of the risk factors for stroke. Some older women say it is not a big deal that “blood pressure has increased a little,” but you have to be very nervous. This is because, if not managed, the risk of stroke increases, which endangers life and leaves great aftereffects such as paralysis of the body.

◆ Why blood pressure control is necessary before menopause… must quit smoking

In order to get rid of the embers of a stroke, it is good to be conscious of blood pressure before menopause. To prevent high blood pressure, weight loss, low-fat-low-salt diet, exercise, and sobriety are necessary. In particular, cigarettes that break down the elasticity of blood vessels must be stopped. Secondhand smoke should also be avoided. The recommendation of the Korean Stroke Association is to maintain the target of blood pressure control for primary prevention of stroke to less than 140/90 mmHg in the general population and less than 130/80 mmHg in patients with diabetes and renal disease.

◆ Potassium-rich vegetables and fruits… If you have kidney problems, see your doctor

Potassium, which is abundant in vegetables and fruits, helps to discharge salty substances (sodium) accumulated in the body to the outside and lowers blood pressure. According to the National Standard Food Composition Table (per 100g), soybeans (boiled yellow beans) contain 692 mg of potassium, spinach (boiled) contains 565 mg, sweet potatoes (steamed) 428 mg, potatoes (steamed) 374 mg, and bananas (raw) 355 mg. mg, carrots (boiled) 266mg, tomatoes 250mg, broccoli 210mg. In addition to these foods, eating a variety of vegetables and fruits at every meal will help with sodium excretion. However, people with poor kidneys can cause hyperkalemia, so they should take it after consulting with a doctor or nutritionist.

◆ Eating seolleongtang without salt

Broadcaster Yoo Jae-seok eats seolleongtang without adding salt. He said on the air that in the past, he added a spoonful of salt right away, but on the advice of his wife (former announcer Na Kyung-eun), he eats it without adding salt. It means that you can season enough with kkakdugi that comes with seolleongtang. Excessive salt intake is the biggest risk factor for high blood pressure and stomach cancer. Older people with a family history of obesity, diabetes, and high blood pressure are greatly affected by salty foods that constrict blood vessels and increase blood pressure. The recommended daily intake of salt is less than 6 grams, or about 1 teaspoon. Reduce the amount of salt added at the table.

◆ Combination of aerobic exercise such as walking and strength exercise such as dumbbells

Aerobic exercise, such as walking, cycling, and swimming, helps to control blood pressure. It is good to do it for at least 30 minutes a day, 5 times a week. Time can be adjusted according to the condition of the body. If you do aerobic exercise consistently, you can see the effect of reducing one blood pressure medication. Strength training 2-3 times a week is appropriate. Individuals can choose from dumbbells, squats, tiptoe exercises, and machine exercises. However, exercise with heavy equipment can be dangerous if blood pressure is not controlled, so be careful.


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