How to live a normal pressure life

Recently I came across this blood pressure chart, which shows the blood pressure readings from low, normal, prehypertension to hypertension. Hypertension is the medical term for a high blood pressure. The normal blood pressure reading for an adult should be less than 120 over 80 (<120 systolic and <80 diastolic).

26

There are many reasons that lead to hypertension, such as a stressful lifestyle, tight schedules, unhealthy diets, a lack of exercise, insufficient sleep, etc. All are commonplace in a hectic urban lifestyle. No wonder hypertension remains one of the most commonly seen diseases in urbanites. Other factors that contribute to hypertension include bad habits like smoking, drinking, etc, genetics and ageing.

While a busy urban lifestyle may be unavoidable, we can try to squeeze in healthy patterns to lower our blood pressure and relieve stress. The following is a list of items contributive to a normal blood pressure and a less stressful life:

  • Exercise more
  • Eat more vegetables, fruit, and less salt
  • Cut down on caffeine and alcohol
  • Gain adequate sleep
  • Keep an eye on your body mass index (BMI) and lose weight when necessary
  • Manage stress

I believe everybody is well acquainted with the items, and the rest lies in how to realise it. Despite a busy schedule, I try to embed the items into my daily routine such as walking whenever possible. I also find apps that help you keep a healthy lifestyle very useful. There are lots of mobile apps out there that help you set goals and track progress. For example, some sports apps record your exercise patterns in a calendar, and encourage you to do exercise with regular reminders. These apps allow you to keep track of your goals with measurable figures and to adjust goals accordingly.

Everybody is different, so how to adapt the items into one’s routine varies too. Nevertheless, setting measurable goals and tracking progress are critical. Mobile apps can play a part here. I hope everybody can find a way to realise a normal pressure lifestyle.


如何保持血壓正常和身心舒暢

最近看見這張高血壓指引圖,以不同顏色標示血壓高低的標準,包括低、正常、高血壓前期到高血壓。高血壓是指血壓升高使心臟推動血液循環時的負擔加大。成年人的正常血壓普遍為收縮壓(Systolic Blood Pressure )小於120 mmHg及舒張壓(Diastolic Blood Pressure)小於80 mmHg。

導致高血壓的成因有多種,例如緊張的生活節奏、忙碌的工作日程、不健康飲食、缺乏運動、睡眠不足等等,在繁忙的都市生活中十分普遍,城市人都已習以為常,高血壓成為常見都市病。其他導致高血壓的因素包括吸煙和酗酒等不良生活習慣、遺傳和年老等自然因素。

雖然忙碌的生活方式無可避免,我們仍可儘量把良好的習慣融入到生活中,從而降低高血壓,同時釋放壓力。以下是一些保持正常血壓和減輕壓力的做法︰

  • 多做運動

  • 多吃蔬果,減少鹽攝取量

  • 減少攝取咖啡因和酒精

  • 保持足夠睡眠

  • 留意自己的身高體重指數(BMI),有需要時減重

  • 舒緩壓力

相信大部分人對以上的建議都不陌生,只欠實踐一步。像很多人一樣,我也十分忙碌,即使如此,我亦嘗試把建議融入到平時的日程中,如多走動等。市面上亦有很多手機程式能幫你健康生活,例如一些助你訂下目標和追踪進度的程式,還有許多運動程式能把你的運動紀錄記在月曆上,並定時提醒你做運動。這些程式讓你更容易查看自己的運動紀錄,包括數據和時間,讓你可輕易調整步伐。

每個人都不一樣,如何實踐低壓生活亦然,但設定可量度的目標和追踪進度必不可少,善用手機程式是其中一個用效方法助我們達標。