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40@365日常生活中有效降血压的10个办法

文章分类:新闻公告人气:873 次访问发表时间:2021-10-26

假如你被诊断出患有高血压,顺从医嘱用药异常重要。

There are, however, several other things you can do to control your blood pressure naturallyand we have set out 10 of the most effective of these in the article below.
但也有其他方法让血压值规复正常,本篇文章将列出10条有用的方法。

If you follow these 10 methods you may find that you manage to bring your blood pressureunder control enough that your doctor will reduce or end your prescription (while monitoringyour pressure carefully of course).
假如你听取这10条倡议,你可能会发现你的血压规复正常,大夫用药也会减量,乃至终止用药(当然要细心测血压)。

These 10 suggestions are simple and easy to follow and are worth doing so even if you do nothave high blood pressure as they can help to promote a healthy lifestyle – what have you gotto lose?
这10条倡议简单易行,值得一试;纵然你血压不高,也可以按着做,养成康健的生涯体式格局——横竖又没损失。

It can be so tempting to sit down and relax, particularly if you are not feeling well, are unfit orsuffering from a condition which has caused your blood pressure to rise.
坐着放松,这种诱惑不易抵御。这种诱惑,在身材不惬意或血压升高时更难推拒。

Sadly while this might feel good in the short term (who doesn't love relaxing on the couch) itcan do you irrevocable harm in the long term.
只管这会让人在短期内感觉优越(谁不爱在沙发上放松呢),但历久来看,形成的伤害难以修复。

Regular exercise has been shown to help to moderate blood pressure readings by 4-9 mmHg(millimeters of mercury).
按期熬炼能使血压值缓解4-9毫米汞柱。

This may not sound like much but it can be enough to help you keep your conditionmanageable and under control because the risk factors for high blood pressure double forevery 20/10mmHg increase in reading.
所降值听起来不多,但会让你的身材状态不致呈现难治风险,由于目的值每回升20/10毫米汞柱,高血压风险要素都邑更加。

为了能使身材从熬炼中受益,得让熬炼成为生涯的一部门——这不是血汗来潮做做就能获益的事。

As such you should aim to include at least 30 minutes of moderate aerobic exercise into yourschedule most days.
以是,你得天天做30分钟摆布的有氧活动。

If you are not fit and have not done much exercise you should start gently and work have shown that resistance training appears to be the most efficient exercise methodfor blood pressure management.
假如你身材不康健,且活动量小,你要逐步来。有研讨显示,阻力训练是节制血压有用的方法。

The typical western diet (and the American diet in particular) contains a huge amount ofsodium, sadly far in excess of the recommended daily allowance of 2,300mg a day (less if youhave high blood pressure).
典型的西方饮食(尤其是美国饮食)钠含量很高,远超逐日倡议的摄盐量2300毫克(假若有高血压,摄入量应更少)。

If you cook your own food at home think about how much salt you add to it while cooking? Somany recipes call for a pinch of salt when it is not really necessary.
假如你本身在家烧饭,想想该放若干盐?许多食谱纵然不必要盐也会标注“放一小撮盐”。

If you eat processed foods the numbers are even worse as salt is added during processing inorder to replace the flavor that has been lost through the processing.
假如你吃的是加工食物,环境更糟,由于为了规复加工时丢失的滋味,每每会再参加些盐。

As if all this was not enough many of us like to add a dash of salt to our meals, irrespective ofwhether it has been added during cooking or not, it is a bit of a reflex action for many people.

许多人不管食物加工时有没有放盐,都邑前提反射似得在食物中加少许盐。

However, it is also a dangerous habit because just one teaspoon of salt can put you over yourrecommended daily allowance.
但这个习气也欠康复,由于只有一勺盐就会使摄盐量跨越倡议量。

Recent research may suggest that salt is not the bogeyman we thought it was with regard tohigh blood pressure but that does not mean that we all have a free pass to eat as much salt aswe want.
比来有研讨显示,盐对高血压的伤害并不如咱们想得年夜,但也不是说咱们有了“吃盐许可证”,想吃若干就吃若干。

The fact remains that an excessive salt habit is linked to high blood pressure and the medicaladvice is to eat a low sodium diet if possible and, at the very least to restrict your salt intake tothe moderate, recommended levels in order to help reduce your blood pressure.
事实上,摄入盐超量确切和高血压有关,而大夫倡议,假如可以,要坚持较低的钠摄入量,至少要节制在大夫保举值摆布,如许能力降血压。

Weight is a big problem in the US and in the developed world as a whole. CDC studies for 2011-12 showed that over 35% of US adults aged over 20 were obese and a staggering 69% ofAmericans over the age of 20 were overweight (this includes the 35% obesity statistic).
体重在美国事个年夜问题,在其他蓬勃国度也是年夜问题。2011-12年,美国疾病节制中心的研讨注解,美国20岁以上的成年人有35%过于瘦削,而体重超标的占69%(包括过于瘦削的35%)。

These are frightening statistics but obesity and being overweight are more than just imageissues, they are conditions that have negative health ramifications as well.
这些数据令人震惊,但瘦削和体重超标不仅仅是形象问题,还会对身材康健发生负面影响。

In addition to the many other health problems that excess weight can cause it has been linkedas a contributory cause of high blood pressure – waist measurements of 40 inches and overfor men and 35 inches and over for women put the person at risk for high blood pressure.

体重超标除激发康健问题外,还会招致高血压——男性腰围跨越40英寸,女性腰围跨越35英寸,都有高血压风险。

Every excess 10 pounds of weight you carry equates to approximately 4mmHg of bloodpressure. With that in mind one of the best things you can do for the health of your bloodvessels is to cut the pounds and lose weight.
体重每增长10磅,血压会增长4毫米汞柱。晓得这些后,为了血管康健,咱们能做的便是减肥。

This may seem daunting, particularly if you have struggled with your weight for much of yourlife only to be hit with a diagnosis of high blood pressure but it is an achievable goal.
这听起来有些吓人,尤其是已为体重挣扎良久,却遭高血压诊断袭击的人,但这个目的是完全可以完成的。

If you follow the advice on many of the other points in this article you will be half way there.
只有你顺从这篇文章中的其他倡议,你便胜利在望。

You will almost
certainly have heard the saying that you are what you
eat!
你确定据说过“人如其食”这句谚语。
It can be easy to
tell someone to improve their diet but it is a difficult change to
make.
奉离他人改善饮食很容易,但转变很难。
There is, however, no
getting away from the fact that if you have received a diagnosis of
high blood pressure problems then the chances are that your diet is
less than ideal
但假如你收到高血压的诊断书,饮食便不再尽如人意,这是咱们逃不外的事实。
Eating overly refined
and processed foods can lead to a diet that is too high in sodium,
saturated fats and cholesterol all of which can lead to a hardening
of the arteries and an increase in the pressure within your
vessels.
吃过多的加工食物会招致饮食中含过量钠、饱和脂肪和胆固醇,招致动脉硬化,血压升高。

Research has shown
that eating a diet that is high in fruit and vegetables and which
replaces ordinary dairy with low fat versions and reduces the
amount red meat and of saturated and other fats ingested will
typically lead to a reduction in blood pressure when compared to
the standard American diet.

研讨曾经注解,和尺度美国饮食相比,多吃生果蔬菜、低脂肪食物,削减奶成品、饱和牛羊肉和其他类脂肪摄入量能有用低落血压。
This is known as the
DASH (Dietary Approaches to Stopping Hypertension) Diet and because
it contains serving guidance rather than lists of foods which are
completely banned or insisted on (you do not need to eat quinoa,
for example, unless you really want to subject yourself to
it!).
这叫做“抗高血压饮食法”,只是饮食倡议,而非禁食或必食食物(如不必非吃藜麦,除非你本身想吃)。
We are not saying
that you will not hanker after a juicy cheese burger and, to be
fair you can have one from time to time.
这并不是说要你绝了吃多汁奶酪汉堡的设法主见,你可以偶然吃一个。
Nevertheless, if you
have been diagnosed with high blood pressure it would be better to
make the dietary changes now, of your own volition and when you
have time to adjust than to stick your head in the sand, continue
as you are and end up in an ambulance to the nearest ER with a
heart attack in 5 years' time.
但若你已被诊断患有高血压,康复如今就凭本身意志力抽光阴转变饮食习气。不要再一味逃避,接续原有饮食习气,不然可能会在五年后因心脏病坐上救护车住进急诊室。
Not only that but
improving your diet will help you to reduce your sodium intake and
manage your weight more effectively – so you get triple the
benefits from one action!
不仅如斯,改善饮食还能低落摄钠量,让体重更可控——一举三得!

Do you enjoy the odd
glass of wine in the evening or a bottle of beer with your
friends?
你是否享用晚餐时怪酒瓶的酒,或者和同伙一路喝啤酒?
If you do you are not
alone, many of us use alcohol to relax but, rather than helping us
to de-stress it could be contributing to blood pressure
problems.
这种享用,并不是你本身独占,许多人都邑用白酒放松,但除了帮咱们放松,喝酒还可能招致高血压问题。
A glass of red wine
now and then might confer health benefits but any more than that
and you are putting your health at risk for a number of reasons,
not least the risk of increased blood pressure.
偶然喝杯红酒有益康健,但喝酒多过一杯会对康健形成多种伤害,尤其是血压升高的风险。
The CDC advise that
men drink no more than 2 alcoholic drinks a day with a limit of 1 a
day for women.
美国疾病节制中心倡议,男性一天喝酒不跨越两杯,女性多一杯。
In other countries
such as the UK the advice is to drink no more than 14 'units' of
alcohol a week for women and 21 for men, spacing the consumption
out over the entire week.
在其他国度,如英国,对女性的喝酒倡议是每周不跨越14杯,男性不跨越21杯,这是整整一周的喝酒量。

Research studies have
shown that the alcohol that you drink over the preceding three days
can contribute to a raised blood pressure reading.

查询拜访研讨早已显示,前三天喝的酒会进步血压值。
That means that even
if you do not drink more than the recommended amount over the
course of a week you could still cause yourself problems if your
drinking is confined to a relatively short period of time (eg the
weekend).
也便是说,纵然你喝酒量并不比每周倡议喝酒量高,但假如你在短光阴内喝许多酒(如周末),照样会出问题。
Luckily the effects
of alcohol on blood pressure are transient and can be reversed by
cutting down on consumption and making sure that the alcohol you do
drink is in moderate volumes and spaced out over time.
亏得白酒对血压的影响是临时的,少喝酒而且只管即便喝平和一些的酒,影响会随光阴消失。
If you drink socially
you might find it challenging to reduce your intake, particularly
if your friends are encouraging you to have 'just one
more'.
要喝酒应酬的人会觉得少喝酒是一年夜难题,尤其是石友叫你“就再来一杯”时。
Be honest with them
about why you are reducing your intake so that they can support and
help you.
实在,和同伙坦率为什么低落喝酒量,他们便会支撑你。
If you struggle to
consume no more than the recommended amounts you should seriously
consider asking your doctor for help with strategies to reduce your
dependence.
假如你想节制喝酒量不跨越大夫倡议的喝酒量,康复就教一下大夫,若何低落对酒精的依附。

,缓解压力

Does stress cause
high blood pressure or does high blood pressure make us more
vulnerable to stress? The truth is that the two conditions are
inextricably linked.
到底是压力招致高血压,照样高血压使咱们难以蒙受压力?二者兼而有之,密弗身分。
We all experience
stress from time to time and, in moderation it is no bad thing. Our
bodies are designed to handle short periods of intense
stress.
人们无时无刻不处在压力之中,只有适度,并非坏事,咱们的身材可以蒙受短光阴的强压。
In fact, a small
amount of stress from time to time is health and can help keep your
responses physically and mentally honed.
事实上,坚持少许压力有益康健,可以或许不时考验身心素质。
Where this falls
down, however, is if you are living at a high level of stress day
in, day out, with no prospect of a break.
但若你日复一日,时刻处于高压状态,那天然弗成混为一谈。

Stress can strike
anyone at any time of their life so it is important to be aware of
what causes you stress and whether you are exposed to it in order
to allow you to take protective action.

压力随时可能降临,是以咱们必要相识压力从何而来、以及是否已禁遭到了影响,以便接纳掩护步伐。
Stress on its own
very rarely causes high blood pressure directly but can and does
play a role in its development and can lead to repeated high blood
pressure readings. It also can cause the impact of other risk
factors to be exacerbated.
压力少少能直接激发高血压,但压力对高血压的形成确切有必定影响,并赓续革新血压值。压力还会加重其他风险要素的影响。
If you know that
stress causes your high blood pressure to become worse it is worth
learning some relaxation techniques such as mindfulness, deep
breathing and meditation.
既然压力可以或许加重高血压,那么咱们就应该相识一些放松技能,康复比正念、深呼吸以及冥想。
Practicing these
techniques during periods of stress will help you to keep your
blood pressure under control and help to reduce your reliance on
the pressure pills.
觉得压力时,试一下这些技能,可以或许有用节制血压,也能减轻对药物的依附。

It may seem as though
the claims are too good to be true but green tea really is a
superfood.
固然听起来过于神奇,让人难以置信,但绿茶确切是饮中极品。
It is cheap, readily
available from the supermarket (there is no need to go to a
specialist store or order from the internet) and drinking it will
do your health the world of good.
不只价人民币低廉,便于选购(各年夜超市皆有供给,不消去专卖店或者网购),而且对康健年夜有裨益。
People from the Far
East have known of the health benefits of tea for centuries and
drink it prophylactically to ward off a whole range of problems and
to promote general health.
远东人几百年前就发现了吃茶品茗有益康健,常常品茗以预防疾病,也进步了整体生齿康健程度。

A meta-analysis of
research into the potentially beneficial effects of tea drinking
has shown that while drinking tea as a one off will have no real
impact on health in general or blood pressure in particular,
drinking green tea for 12 weeks or more can lead to a reduction of
over 2mmHg blood pressure readings enough to reduce the risk of
having a stroke by 8%.

研讨职员对吃茶品茗的功能做了研讨,阐发成果发现,喝一次茶不会对整体康健发生实质性影响,也不会对血压形成影响。持续吃茶品茗12周或以上可以使血压降落2毫米汞柱,足以将中风风险低落8%。
Studies in Japan,
where green tea is a very popular drink, have shown that those who
consume green tea are less likely to die from any cause than those
who do not drink it (up to 55% in some cases depending on the
amount consumed).
绿茶在日本广受迎接,查询拜访发现,喝绿茶的人比不喝绿茶的人殒命率要低(依据吃茶品茗量,殒命率乃至可以低落55%)。
With this in mind you
might want to make sure that your grocery cart contains a packet of
green tea from now on and that you drink between 4 and 5 cups every
day.
相识了这些,估量你以后逛超市的时刻,确定会拿上一包绿茶,天天喝上四五杯。
If you do not like
the taste of the tea you can get it in various different flavors
including jasmine (which is very popular). Green tea also combines
very well with lavender to give you dual benefits from the one
cup!
假如你不喜欢绿茶的滋味,可以加一些茉莉(很受迎接)平分歧口胃的茶。据说,绿茶跟薰衣草也很配哦,一杯茶,双重益。

Anecdotally we all
know that a Mediterranean diet is healthy for us. Mediterranean
diets are high in products like olive oil and garlic.
相传地中海式饮食十分康健,里面放有年夜量橄榄油和年夜蒜。
As a result many
medical studies have tried to establish whether or not garlic can
play a role in reducing blood pressure.
是以许多医学专家尽力研讨年夜蒜到底有没有降血压的功能。
Meta-analysis of
these studies has shown that it does seem to have some effect in
reducing blood pressure.
阐发成果发现,年夜蒜确切可以或许降血压。

The trials showed
that garlic supplements, when taken once a day over a period of
months, can lower high blood pressure when compared with the
results of people taking placebo pills.

实验中,一组人天天服用含年夜蒜食物,另一组服用抚慰剂,几个月后,发现服用年夜蒜组血压确切有所低落。
What the research has
not done is compare the effectiveness of garlic compared with
traditional medications nor has there been research into whether
the supplements are effective long term or what dosage gives the
optimum results.
不外,实验并未对照查询拜访年夜蒜与传统药物的有用性,也未深刻研讨年夜蒜弥补物是否历久有用或多年夜剂量后果佳。
While we would not
advise you to bin your prescription and start popping garlic
supplements instead it would certainly not harm your health if you
were to go to the chemists to buy some garlic supplements and/or
use more garlic in your in your diet.
固然咱们不会倡议你把大夫的处方弃捐一旁,用年夜蒜弥补物取代,然则让大夫给你开一些年夜蒜弥补物,或者常日饮食多吃年夜蒜,对你的身材绝对没有害处!

You know lavender –
that beautiful purple plant that, if you are lucky enough to live
in the right area brings heavenly aromas (and beautiful
butterflies) to your garden.
薰衣草,花呈紫色,极为大度,若居处阁下有一片薰衣草,在花圃里就能闻到令人陶醉的香气,乃至能吸收标致的蝴蝶。
If you have lavender
you will know exactly how delicate the smell is and how much
pleasure it can bring. It turns out, however, that lavender is more
than just ornamental.
见到薰衣草,你就会晓得薰衣草的香气可以或许使人愉悦。不外,薰衣草可不仅仅只是香气诱人啊!
Originally grown for
its scent and use in perfumes Lavender has been used for centuries
to help people relax, balance their moods and to cure
insomnia.
几百年来,薰衣草因其香味儿多用于香水,可以或许让人放松,舒缓心境,以医治失眠。
European medicine
women and monks from Roman times onwards were aware of the benefits
lavender could bring.
自罗马期间起,欧洲的女巫医和僧侣就曾经对薰衣草的利益有所相识。
Lavender plants were
strewn amongst the floor rushes in bedrooms to help people sleep
and lavender was used as a herb in cooking and as an ingredient in
teas and tisanes.
他们把薰衣草撒在地板上助眠,还将薰衣草用于饮食、药茶之中。
More recently studies
have been undertaken to try to place our understanding of the
potential benefits of lavender on a scientific
footing.
迩来,人们对薰衣草进行了多项研讨,以图从科学上证实薰衣草确切益处颇多。

One study gave people
lavender oil to smell and recorded their responses both unconscious
(such as blood pressure, heart rate etc) and their conscious
responses such as their mood. The effect of lavender on the brain
was also recorded through the use of EEGs.

一项研讨给实验者提供薰衣草精油,并记载他们的潜意识(血压、心率等)和意识反响(心境等),同时用EEGs记载薰衣草对年夜脑的影响。
Compared with the
placebo oil (sweet almond) the test subjects reported that they
felt happier and more relaxed when they sniffed lavender oil.
Recordings also showed a drop in blood pressure and heart rate
readings.
实验者表现,相比运用抚慰剂(甜杏仁)而言,运用薰衣草时更为开心、放松,而且记载显示血压和心率也较低。
We are not suggesting
that you replace all the fragrances you wear and in your home and
car with lavender (you will get sick of the smell) but you might
benefit from carrying a bottle of Lavender essential oil with you
to dab on a handkerchief or tissue to sniff at times when you are
feeling particularly stressed.
当然,你也不消把家里和车上的所有香料换成薰衣草(那样你确定会腻烦的),然则你可以随身带一瓶薰衣草精油,感觉重要的时刻擦在手帕或纸巾上闻一闻,会让你放松下来。
You might also want
to research recipes that use lavender and perhaps drink a cup of
lavender tea at bedtime every day (lavender mixes particularly well
with green tea).
此外,还可以把薰衣草归入日常饮食,或天天睡前喝一杯薰衣草茶(薰衣草和绿茶配在一路滋味极康复)。
If you enjoy massage
you should also consider switching to a lavender based massage
oil.
若是喜欢推拿,还可以用薰衣草推拿油。

This one should be a
a no-brainer; however almost 20% of people between 45-64 smoke and
9% over 65 are still smoking.
戒烟一事,众所周知,百利而无一害,然而45岁至64岁的人群中,仍有20%的人还在抽烟,65岁以上的白叟中,抽烟人数也占到9%。
Any guesses why the
percentage is cut in half after age 65? I bet it's not because
those people finally got the courage to quit. Nope. They dead. Drop
the cancer sticks.
有人康复奇为什么65岁以上抽烟的人数少了一半?确定不是他们终于兴起勇气戒烟了。实情是:他们死失落了!以是,从速戒烟吧!

Not only are they
proven to give you cancer but smoking raises your blood pressure
and heart rate, narrows your arteries and hardens their walls, and
makes your blood more likely to clot.

抽烟不仅会招致癌症,还会使血压和心率升高,使动脉变细,动脉壁增厚,更容易发生血栓。
It stresses your
heart and sets you up for a heart attack or stroke.
心脏压力增年夜,会增长心脏病或中风的风险。
So there you have it
– our top 10 natural ways to reduce your blood pressure without
resorting to medication.
以上便是咱们总结的“天然降压10法”,无需借助药物。
Of course if your
doctor has prescribed tablets you should continue to take them and
to attend your regular blood pressure monitoring sessions. They are
important for your health!
当然,若是大夫给你开了药,照样不要废弃医治,接续吃药、按期监测血压为康复。
本文由玻璃酒瓶生产厂家整理分享:http://www.ouruiboli.com

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