{"id":6594,"date":"2024-09-02T00:00:53","date_gmt":"2024-09-02T00:00:53","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6594"},"modified":"2024-09-02T17:08:44","modified_gmt":"2024-09-02T17:08:44","slug":"six-ways-to-lower-your-blood-pressure","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/six-ways-to-lower-your-blood-pressure\/","title":{"rendered":"KAN BASINCINIZI D\u00dc\u015e\u00dcRMENIN ALTI YOLU"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/ahchealthenewscdn.azureedge.net\/wp-content\/uploads\/2017\/02\/high-blood-pressure-505x336.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Kalp sa\u011fl\u0131\u011f\u0131 uzmanlar\u0131, y\u00fcksek tansiyonu sessiz bir katil oldu\u011funu, bazen trajedinin vurabilmesi i\u00e7in birka\u00e7 d\u0131\u015f semptom sundu\u011funu s\u00f6yl\u00fcyor.<\/p>\n\n\n\n<p>Ohio State Wexner T\u0131p Merkezi&#8217;nde kardiyolog olan&nbsp;<a href=\"https:\/\/wexnermedical.osu.edu\/find-a-doctor\/jason-evanchan-do-30177\">Jason Evanchan<\/a>, &#8220;Bir\u00e7ok hasta, \u00f6l\u00e7\u00fclene kadar veya ne yaz\u0131k ki fel\u00e7 gibi acil bir durumda y\u00fcksek tansiyona sahip olduklar\u0131n\u0131n fark\u0131nda de\u011fildir&#8221; diyor.<\/p>\n\n\n\n<p>Dr. Evanchan&#8217;a g\u00f6re hipertansiyon, kalp krizi, kalp yetmezli\u011fi ve atriyal fibrilasyon gibi anormal kalp ritimleri de dahil olmak \u00fczere bir\u00e7ok kalp hastal\u0131\u011f\u0131 t\u00fcr\u00fcn\u00fcn \u00f6nde gelen risk fakt\u00f6rlerinden biridir. Hipertansiyon da b\u00f6brek hastal\u0131\u011f\u0131 geli\u015fimi i\u00e7in \u00f6nemli bir risk fakt\u00f6r\u00fcd\u00fcr.<\/p>\n\n\n\n<p>Bu kadar yayg\u0131n ama potansiyel olarak tehlikeli bir durum olmas\u0131na ra\u011fmen, y\u00fcksek tansiyon tan\u0131s\u0131 alan ki\u015filerin sadece yar\u0131s\u0131 iyi kontrol alt\u0131ndad\u0131r.<\/p>\n\n\n\n<p>Dr. Evanchan&#8217;\u0131n y\u00fcksek tansiyonnu d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olacak alt\u0131 ipucu var:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Normal ve y\u00fcksek kan bas\u0131nc\u0131 nedir<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.heart.org\/-\/media\/images\/health-topics\/high-blood-pressure\/rainbow-chart\/blood-pressure-readings-chart.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Y\u00fcksek tansiyonun kontrol alt\u0131na alman\u0131n ilk ad\u0131m\u0131 say\u0131lar\u0131 anlamakt\u0131r. Kan bas\u0131nc\u0131 iki say\u0131 ve milimetre c\u0131va ile \u00f6l\u00e7\u00fcl\u00fcr. &#8220;En \u00fcst&#8221; say\u0131 veya ilki sistolik kan bas\u0131nc\u0131 veya kalbiniz att\u0131\u011f\u0131nda kan damarlar\u0131n\u0131zdaki bas\u0131n\u00e7t\u0131r. &#8220;Alt&#8221; say\u0131 veya ikincisi, kalp at\u0131\u015flar\u0131 aras\u0131ndaki kan damarlar\u0131n\u0131zdaki bas\u0131nc\u0131 \u00f6l\u00e7en diyastolik kan bas\u0131nc\u0131d\u0131r.<\/p>\n\n\n\n<p>Normal kan bas\u0131nc\u0131 120 mm Hg&#8217;den az sistolik bir okuma ve 80 mm Hg&#8217;den daha az diyastolik okumad\u0131r.<\/p>\n\n\n\n<p>Bizi Instagram @fitolympia1&#8217;da takip edin<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/blood-1024x1024.png\" alt=\"\" class=\"wp-image-6595\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/blood-1024x1024.png 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/blood-300x300.png 300w, https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/blood-150x150.png 150w, https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/blood-768x768.png 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/blood-320x320.png 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/blood.png 1080w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Dr. Evanchan, y\u00fcksek tansiyonun 130 mm Hg&#8217;den y\u00fcksek veya buna e\u015fit sistolik bir okuma oldu\u011funu ve \/ veya diyastolik okuman\u0131n 80 mm Hg&#8217;den b\u00fcy\u00fck veya e\u015fit oldu\u011funu ekliyor. Kalbiniz ne kadar \u00e7ok kan pompal\u0131yorsa ve atardamarlar\u0131n\u0131zdaki diren\u00e7 ne kadar y\u00fcksek olursa, kan bas\u0131nc\u0131n\u0131z da o kadar y\u00fcksek olur. Y\u00fcksek tansiyon kan damarlar\u0131n\u0131za zarar verebilir veya zay\u0131flatabilir, kalp krizine ve fel\u00e7lere neden olabilecek kan p\u0131ht\u0131s\u0131 riskini artt\u0131rabilir.<\/p>\n\n\n\n<p>Dr. Evanchan, &#8220;Genel olarak, 115\/75 mm Hg&#8217;den her 20 mm Hg daha y\u00fcksek sistolik ve 10 mm Hg daha y\u00fcksek diyastolik i\u00e7in kalp hastal\u0131\u011f\u0131 ve fel\u00e7ten \u00f6l\u00fcm riski iki kat\u0131na \u00e7\u0131kar\u0131n&#8221; diyor.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. Kan bas\u0131nc\u0131n\u0131z\u0131 d\u00fczenli olarak izleyin<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cnet3.cbsistatic.com\/img\/PA-Zq-FsN7qsAk9RGhrJBmE9Qow=\/1200x675\/2019\/08\/02\/14e15472-8f58-4d0d-8e45-7dbbfb4fe590\/2.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>Tansiyonunuzu merak ediyorsan\u0131z ve kendiniz kontrol etmek istiyorsan\u0131z veya doktorunuz rutin olarak izlemenizi emrettiyse, doktorun ofisinin d\u0131\u015f\u0131nda bunu yapman\u0131n yollar\u0131 vard\u0131r.<\/p>\n\n\n\n<p>Dr. Evanchan, &#8220;Tansiyon makineleri veya man\u015fetleri bir\u00e7ok eczanede mevcuttur ve y\u00fcksek tansiyona sahip herhangi bir hasta i\u00e7in \u00f6nerilir&#8221; diye a\u00e7\u0131kl\u0131yor.<\/p>\n\n\n\n<p>Say\u0131lar\u0131 birka\u00e7 hafta boyunca g\u00fcnl\u00fck olarak kaydedin ve doktorunuza verin.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. Daha fazla egzersiz yap\u0131n<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/learningworksforkids.com\/wp-content\/uploads\/kids_exercising.jpeg\" alt=\"\"\/><\/figure>\n\n\n\n<p>D\u00fczenli egzersiz yapmak kalp kas\u0131n\u0131 g\u00fc\u00e7lendirir ve daha az efor ve atardamarlar\u0131n\u0131za daha az y\u00fck bindirerek pompalanmas\u0131na yard\u0131mc\u0131 olur. Genellikle, d\u00fczenli fiziksel egzersiz y\u00fcksek tansiyoni neredeyse ila\u00e7 kadar etkili bir \u015fekilde azaltabilir.<\/p>\n\n\n\n<p>Dr. Evanchan, &#8220;D\u00fczenli, orta yo\u011funlukta fiziksel egzersiz \u00f6neriyoruz.<\/p>\n\n\n\n<p>Bu, haftada yakla\u015f\u0131k 150 dakika egzersiz veya haftada 5 g\u00fcn 30 dakika anlam\u0131na gelir. Dr. Evanchan, haftada sadece 60 dakikal\u0131k egzersizden ba\u015flayarak bile buna birikmeyi \u00f6neriyor.<\/p>\n\n\n\n<p>Ko\u015fmak, y\u00fcr\u00fcmek, bisiklete binmek ve y\u00fczmek zaman i\u00e7inde kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilecek harika egzersiz se\u00e7enekleridir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. Daha az sodyum ve daha fazla potasyum yiyin<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.health.harvard.edu\/media\/content\/images\/H0416_Salt_TSk-488081639.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>Y\u00fcksek sodyum diyeti, b\u00f6breklerinizin kan dola\u015f\u0131m\u0131n\u0131zdan su \u00e7\u0131karmas\u0131n\u0131 zorla\u015ft\u0131r\u0131r, fazla s\u0131v\u0131 nedeniyle kan bas\u0131nc\u0131n\u0131z\u0131 y\u00fckseltir ve kan damarlar\u0131n\u0131za bask\u0131 yapar.<\/p>\n\n\n\n<p>Dr. Evanchan, bu nedenle \u015fark\u00fcteri etleri, konserve \u00e7orbalar, \u00e7e\u015fniler, dondurulmu\u015f ve kutulu yiyecekler ve cips ve tuzlu kraker gibi at\u0131\u015ft\u0131rmal\u0131k yiyecekler gibi tuzlu yiyeceklerden ka\u00e7\u0131nman\u0131n iyi oldu\u011funu a\u00e7\u0131kl\u0131yor.<\/p>\n\n\n\n<p>Y\u00fcksek potasyum diyeti y\u00fcksek tansiyonu olanlar i\u00e7in m\u00fckemmeldir, \u00e7\u00fcnk\u00fc sodyumun v\u00fccut \u00fczerindeki etkilerini azaltmaktad\u0131r.<\/p>\n\n\n\n<p>Dr. Evanchan, &#8220;DASH diyeti &#8211; Hipertansiyonu Durdurmak i\u00e7in Diyet Yakla\u015f\u0131mlar\u0131 &#8211; \u00f6rne\u011fin, iyi bir diyet se\u00e7ene\u011fidir, \u00e7\u00fcnk\u00fc sebze, meyve, kepekli tah\u0131llar, bal\u0131k, az ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnleri ve f\u0131nd\u0131k bak\u0131m\u0131ndan y\u00fcksektir&#8221; diyor.<\/p>\n\n\n\n<p>Dr. Evanchan, daha sa\u011fl\u0131kl\u0131 bir diyetin kilo vermenize de yard\u0131mc\u0131 olabilece\u011fini ve bunun da kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilece\u011fini ekliyor. 5 ila 10 kilo vermek y\u00fcksek tansiyoni hafifletebilir.<br>&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5) Stresi azalt\u0131n<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/3.bp.blogspot.com\/-Xg89NUQWge0\/VqkknEKtaxI\/AAAAAAAAB4g\/6TF0ITVfaYM\/s1600\/reduce%2Bstress.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>Stres, kalbinizin daha h\u0131zl\u0131 atmas\u0131n\u0131 ve kan damarlar\u0131n\u0131z\u0131n daralmas\u0131na neden olan kandaki hormonlar\u0131 artt\u0131r\u0131r. Strese ba\u011fl\u0131 y\u00fcksek tansiyon genellikle ge\u00e7icidir. Bununla birlikte, sa\u011fl\u0131ks\u0131z bir diyet ve fiziksel egzersiz eksikli\u011fi ile birle\u015fti\u011finde, stres damarlar\u0131n\u0131za, kalbinize ve b\u00f6breklerinize kal\u0131c\u0131 olarak zarar verebilir. Bunun olmamas\u0131 i\u00e7in stresi y\u00f6netmenin yollar\u0131n\u0131 bulmak \u00f6nemlidir.<\/p>\n\n\n\n<p>Yoga, meditasyon ve derin nefes egzersizleri yapmak; program\u0131n\u0131z\u0131 basitle\u015ftirmek; bol bol uyumak; ve iyi bir diyet ve egzersiz rejimi s\u00fcrd\u00fcrmenin stres ve y\u00fcksek tansiyoni azaltt\u0131\u011f\u0131 kan\u0131tlanm\u0131\u015ft\u0131r.<\/p>\n\n\n\n<p>Uyku apnesini tedavi etmek ve sigaray\u0131 b\u0131rakmak, kan bas\u0131nc\u0131 say\u0131n\u0131z\u0131 hafifletmek i\u00e7in iki ek ad\u0131md\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">6) Y\u00fcksek tansiyon i\u00e7in ila\u00e7lar<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/sites\/3\/2020\/02\/321194_1100-1100x628.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Hipertansiyonu olan bir\u00e7ok ki\u015fi, kan bas\u0131nc\u0131n\u0131 kontrol etmek i\u00e7in ya\u015fam tarz\u0131 de\u011fi\u015fikliklerine ek olarak ilaca ihtiya\u00e7 duyar. Asl\u0131nda, ila\u00e7 tedavisi ile, y\u00fcksek tansiyon h\u0131zl\u0131 bir \u015fekilde, genellikle birka\u00e7 g\u00fcn i\u00e7inde kontrol edilebilir. \u0130la\u00e7la uygun dozaj\u0131 ve talimatlar\u0131 takip etmek ve doktorunuzla d\u00fczenli olarak ileti\u015fim kurmak da bir o kadar \u00f6nemlidir.<\/p>\n\n\n\n<p>Yayg\u0131n y\u00fcksek tansiyon ila\u00e7lar\u0131 aras\u0131nda di\u00fcretikler (kandaki tuz ve su miktar\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olur), beta blokerler (kalp at\u0131\u015flar\u0131n\u0131z\u0131 yava\u015flatmaya yard\u0131mc\u0131 olur), kalsiyum kanal blokerleri ve as inhibit\u00f6rleri (kan damarlar\u0131n\u0131z\u0131n s\u0131k\u0131la\u015fmas\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olur).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kalp sa\u011fl\u0131\u011f\u0131 uzmanlar\u0131, y\u00fcksek tansiyonu sessiz bir katil oldu\u011funu, bazen trajedinin vurabilmesi i\u00e7in birka\u00e7 d\u0131\u015f semptom sundu\u011funu s\u00f6yl\u00fcyor. Ohio State [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6596,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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