Hypertension is one of the most common health problems in the elderly. According to statistics from the World Health Organization (WHO), the rate of people aged 60 and over with hypertension accounts for more than 60% in many countries. At this age, the cardiovascular system has begun to age, blood vessels are less elastic, the kidneys and other organs function more slowly, making blood pressure more likely to increase than normal. However, the good news is that hypertension can be completely controlled if the patient knows how to take care of themselves and maintain a healthy lifestyle.
The number 1 key to controlling blood pressure for the elderly
The answer is not medicine, nor any modern technical measures, but maintaining a healthy and regular lifestyle. This is the core foundation, the most important root for controlling blood pressure sustainably, long-term and safely.
Here are the main measures:
1. Healthy lifestyle
A healthy lifestyle includes many factors: a reasonable diet, regular exercise, mental control and sleep, and avoiding bad habits. These are seemingly simple things but play a key role, especially for the elderly. Maintaining a healthy lifestyle helps improve cardiovascular function, limit the aging of blood vessels, thereby reducing pressure on the heart and keeping blood pressure stable.
2. Balanced diet
Diet is the leading factor in maintaining blood pressure. Older people should prioritize a diet low in salt, low in saturated fat, rich in green vegetables, fresh fruits and whole grains. Reducing the amount of salt in the diet is especially important. According to the recommendations of the Ministry of Health, each person should not eat more than 5 grams of salt per day (equivalent to 1 small teaspoon). Eating salty foods will cause the body to retain water, increase blood volume and increase blood pressure.
In addition, the elderly should eat more potassium, a mineral that can dilate blood vessels and reduce blood pressure. Foods rich in potassium include bananas, oranges, sweet potatoes, spinach, lentils, etc.
A reasonable diet also means limiting alcohol, strong coffee and carbonated soft drinks, which are factors that can stimulate blood pressure to spike.
3. Regular exercise is the secret to keeping blood vessels healthy
Exercise appropriate for your age is an effective way to help stabilize blood pressure. Exercise increases blood circulation, reduces resistance in blood vessel walls, and helps the heart function more effectively. Older people do not necessarily have to exercise too hard, but just need to maintain gentle activities such as brisk walking, cycling, yoga, and tai chi for about 30 minutes a day to benefit cardiovascular health.
In addition, regular exercise also helps the elderly control their weight – one of the factors closely related to blood pressure. Losing a few pounds can also significantly lower blood pressure and reduce the risk of other cardiovascular diseases.
4. Control your psychology
Prolonged stress will activate the sympathetic nervous system, causing the heart to beat faster and blood pressure to increase. The elderly are often prone to anxiety, insomnia, loneliness or stress due to many different reasons such as illness, children, finances or loss of loved ones.
Maintaining a comfortable, optimistic spirit and avoiding negative thinking can help regulate blood pressure naturally. The elderly should spend time participating in relaxing activities such as meditation, reading, playing with grandchildren, participating in health clubs, or simply taking a walk with relatives.
The family also plays a very important role in creating a positive mental environment for the elderly. A warm, caring and sharing family will be an invaluable spiritual “medicine”, helping the elderly reduce anxiety and control blood pressure better.
5. Get enough sleep
Not getting enough sleep or having restless sleep will increase blood pressure, especially at night. Elderly people often have sleep disorders, difficulty falling asleep or waking up many times during the night. To improve sleep, you should create a quiet, cool space, avoid using electronic devices before going to bed, do not drink a lot of water at night and can drink a glass of warm milk to help relax.
6. Adhere to treatment (except when medication is needed)
Although a healthy lifestyle is the number 1 key, in many cases, especially when blood pressure is persistently high or there is an underlying disease, taking medication as prescribed by a doctor is necessary. However, medication is only most effective when the patient maintains a positive lifestyle and takes the correct dose and on time.
Many elderly people arbitrarily stop taking medication when their blood pressure is stable, which is very dangerous. High blood pressure is a chronic disease that cannot be completely cured, but can only be well controlled if the patient persists in long-term treatment.
High blood pressure in the elderly is not uncontrollable. The number 1 key to stabilizing blood pressure does not lie in modern medicine or machines, but in a healthy and regular daily lifestyle. A reasonable diet, appropriate exercise, a relaxed mind and enough sleep are the fundamental factors that help the elderly control blood pressure in a sustainable way.
