Hypertension, known as the "silent killer" and the root cause of many diseases, is important to prevent in advance. This is because once symptoms appear and the disease develops, medication must be continuously taken to control blood pressure. We looked into ways to prevent hypertension in daily life.

 

1. 1. Not changing the meal menu, but
2. You need to change the order of food intake.

To prevent hypertension, consuming vegetables is more important than anything else. The dietary fiber in vegetables helps prevent a rapid rise in blood sugar and aids in the elimination of unnecessary cholesterol. However, there has been little discussion about when to eat them. To help with hypertension, develop the habit of eating vegetables first in your meal. Since it takes about five minutes for food to pass from the mouth to the intestines, you can do this by eating slowly for about five minutes. Dietary fiber that reaches the digestive system first not only maximizes its role in defending against carbohydrates and lipids but also stimulates the secretion of a hormone called incretin, which promotes insulin secretion and suppresses appetite. Smooth insulin secretion can lower blood sugar levels and prevent blood pressure from rising.

 

2. Breathing in oxygen through diaphragmatic breathing

The reason hypertension occurs is because, due to factors like blood vessel damage, the oxygen that should be properly delivered through the blood in our body becomes insufficient. To supply the lacking oxygen, the body increases blood flow, which leads to high blood pressure. Therefore, creating an environment where fresh and healthy oxygen is properly supplied to the body is key to preventing hypertension. Among breathing techniques, diaphragmatic breathing allows for the intake of a large amount of oxygen and the expulsion of carbon dioxide and carbon monoxide, thereby increasing the body's oxygen saturation. When inhaling, breathe in slowly through the nose while counting one, two, three, and when exhaling, use both the nose and mouth to breathe out slowly, counting one, two, three.

 

3. Exercise focuses on the thigh muscles.

75% of the glucose in the blood is consumed by muscles. Among the muscles, the red muscles that contain abundant myoglobin and mitochondria primarily consume glucose to produce energy. However, 70% of the muscles are concentrated in the lower body, and among them, the thigh muscles are mainly composed of red muscles. Therefore, exercising to strengthen the thigh muscles naturally increases glucose utilization. Simple movements such as lying down and lifting the legs straight or performing basic squats can stimulate the thigh muscles.

 

 

In a way, it seems that many aspects of daily life are already being practiced and implemented.

I think it would be good to proactively learn about preventing high blood pressure in case there are any overlooked aspects in certain actions or parts.