Female menopause, changes in estrogen have a significant effect on blood pressure and blood vessels
The number of hypertensive patients in men and women reverses with age. Until the age of 50, male patients are more common, but in middle-aged and old age, the number of female hypertensive patients increases. I smoke less and my lifestyle is relatively good, so why? Women over the age of 40 are advised to manage their blood pressure. What kind of food and exercise are good for you?
◆ Menopause symptoms affecting all parts of the body… Changes in estrogen?
Estrogen, the female hormone, has several functions, but it also protects blood vessels. It lowers cholesterol and prevents foreign substances from accumulating in the blood vessels. Because the blood vessels are well perforated, the blood flows well and the blood pressure (blood pressure) of the blood vessels is maintained at a normal level. However, after menopause, estrogen decreases or disappears significantly. This is the reason why women who didn’t worry about blood pressure when they were young take high blood pressure drugs as they get older. If blood pressure is not controlled, the risk of dangerous vascular diseases such as stroke (cerebral infarction – cerebral hemorrhage) and heart disease increases.
◆ Blood pressure can be controlled by quitting smoking, controlling food, and exercising.
According to the Korean Society of Hypertension, hypertension is defined as a systolic blood pressure of 140 mmHg or higher or a diastolic blood pressure of 90 mmHg or higher. However, people with normal blood pressure of 120/80 mmHg or higher (attention blood pressure, pre-hypertension, stage 1 or 2 hypertension) should also actively manage lifestyle habits such as smoking cessation, diet control, and exercise. A good lifestyle not only prevents high blood pressure, but has already been proven to have a blood pressure lowering effect by taking one less antihypertensive drug for patients.
◆ There is already a lot of salt in the side dishes… Age to reduce salty taste
The recommended intake of salt is less than 6g per day, about 1 teaspoon. Some people eat seolleongtang without salt, even if it is a bit bland. It is seasoned with salted kimchi and kkakdugi next to it. Even if you do not add salt at the table yourself, various side dishes contain a lot of salt. People who are older or have a family history of obesity, diabetes, or high blood pressure are more sensitive to salt, so the effect of a low-salt diet may be large. It should be borne in mind that salt is also present in processed foods such as factory-made meat products and sweets.
◆ Potassium-rich vegetables and fruits… Bananas, tomatoes, carrots, legumes, etc.
Potassium is a good ingredient for excreting salty substances (sodium) accumulated in the body. Bananas, avocados, tomatoes, carrots, legumes, sweet potatoes, potatoes, pumpkin, spinach, mushroom, red lettuce, broccoli, milk, etc. These vegetables and fruits are rich in antioxidants that reduce oxidation (damage, aging) in the body, so you can achieve the effect of one stone or two birds. However, there is a risk of hyperkalemia in people with kidney problems, so it is safe to eat after consulting a doctor or nutritionist when eating vegetables and fruits.
◆ Basic aerobic exercise such as walking and jogging every day… Strength training 2-3 times a week
Aerobic exercise such as walking, jogging, biking, and swimming is the basic exercise for preventing or managing high blood pressure. The intensity of aerobic exercise is preferably 60-80% or less of the maximum heart rate (220-age). It is recommended to exercise for 30-60 minutes every day, 5 times a week (90-150 minutes a week) or more. If you have chest pain, dizziness, or cannot control your blood pressure, it is better to start exercising with strength, such as lifting dumbbells and equipment, after consulting your doctor. Strength training should be done 2-3 times a week rather than daily. It is safe to stretch for 5 minutes before and after exercise.