Middle-aged women, why does blood pressure rise.. Food and exercise?

The number of hypertensive patients among men and women reverses with age. Up to the age of 50, male patients are more common, but in middle and old age, the number of female hypertensive patients increases. I smoke less and my lifestyle is relatively good, so why? Women over 40 are advised to control their blood pressure. What kind of food and exercise is good for you?

◆ Menopause symptoms affecting every part of the body… Changes in estrogen?

Estrogen, the female hormone, has many 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 punctured, 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 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 haemorrhage) and heart disease increases.

◆ Blood pressure can be controlled by stopping smoking, controlling food, and exercising.

According to the Korean Hypertension Society, 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 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 patients taking one less antihypertensive drug.

◆ There is already a lot of salt in the side dishes… Age to reduce the salty taste

The recommended salt intake is less than 6g per day, around 1 teaspoon. Some people eat seolleongtang without salt, even if it is a bit bland. It is seasoned with salty kimchi and kkakdugi beside it. Even if you don’t 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 can be great. It should be remembered that salt is also present in processed foods such as meat products and factory confectionery.

◆ Vegetables and fruit rich in potassium… Bananas, tomatoes, carrots, legumes, etc.

Potassium is a good ingredient for excreting salty substances (sodium) that have accumulated in the body. Bananas, avocados, tomatoes, carrots, legumes, sweet potatoes, potatoes, pumpkin, spinach, mushrooms, red lettuce, broccoli, milk, etc. These vegetables and fruits are rich in antioxidants that reduce oxidation (damage, ageing) 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 fruit.

◆ Basic aerobic exercise such as walking and jogging every day… Strength training 2-3 times a week

Aerobic exercise such as walking, jogging, cycling, and swimming is the primary exercise for preventing or controlling high blood pressure. Aerobic exercise intensity is ideally 60-80% or less of maximum heart rate (age 220). 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 if you cannot control your blood pressure, it is best to start exercise with strength, such as lifting dumbbells and equipment, after consulting your doctor. Strength training should be done 2-3 times a week rather than every day. It is safe to stretch for 5 minutes before and after exercise.