17. maijā tiek atzīmēta Pasaules hipertensijas diena, lai vērstu uzmanību hipertensijai jeb paaugstinātam asinsspiedienam un tā profilaksei. Šī gada moto ir “Mēri asinsspiedienu pareizi, kontrolē to un dzīvo ilgāk!” (Measure Your Blood Pressure Accurately, Control It, Live Longer).
Pieauguša cilvēka ideālais arteriālais asinsspiediens neatkarīgi no vecuma ir 120/80 mmHg. Paaugstinātu arteriālo asinsspiedienu ≥140/90 mmHg visbiežāk nejūt, tāpēc to mēdz saukt par “kluso slepkavu”. Augsts asinsspiediens bojā artērijas un dzīvībai svarīgos orgānos, kā arī ir viens no galvenajiem faktoriem aterosklerozes attīstībā.
Paaugstināta asinsspiediena riska faktori ir:
- neveselīgs uzturs;
- fizisko aktivitāšu trūkums;
- liekais svars un aptaukošanās;
- smēķēšana;
- pārmērīga alkohola lietošana u. c.,
bet uzturēt normālu asinsspiedienu palīdz:
- veselīgs uzturs (vairāk uzturā dārzeņi, augļi, ogas, uzņemtā sāls daudzuma ierobežošana u. tml.);
- regulāras fiziskās aktivitātes (vingrošana, braukšana ar divriteni, nūjošana, raita soļošana u. tml. aktivitātes vismaz pusstundu piecas reizes nedēļā);
- svara kontrole;
- atteikšanās no kaitīgajiem ieradumiem (smēķēšanas, alkohola un citu apreibinošo vielu lietošanas);
- pietiekams miegs (vismaz 7 līdz 8 stundas ik nakti);
- garīgo veselību veicinošas aktivitātes (meditācija, elpošanas vingrinājumi).
Ikvienam ir jāzina savs asinsspiediens, un jāveic asinsspiediena mērījumi vismaz 1–2 reizes gadā. Asinsspiedienu var viegli un ātri izmērīt mājās, aptiekā vai pie ģimenes ārsta. Asinsspiediena mērīšanas procedūra ir vienkārša, tomēr ir svarīgi to darīt pareizi:
- ieteicams nelietot kafiju, nesmēķēt vismaz 30 minūtes pirms asinsspiediena mērīšanas un vismaz 5 minūtes pirms asinsspiediena mērīšanas atrasties miera stāvoklī;
- svarīgi apsēsties ar taisnu muguru uz cieta krēsla, atbalstoties pret atzveltni. Kājas jāatbalsta pret grīdu, nesakrustojot tās;
- asinsspiediena mērītāja manšeti jāliek uz kailas rokas, aptuveni 2 līdz 5 cm virs elkoņa locītavas. Roka jānovieto uz cietas virsmas tā, lai augšdelms atrastos sirds līmenī;
- mērījuma veikšanas laikā nesarunāties un nekustēties;
- asinsspiediens jāmēra 3 reizes, par pareizo rezultātu uzskatot 2. un 3. mērījumu vai šo mērījumu vidējo rādījumu.
SPKC izstrādātie informatīvie materiāli par sirds un asinsvadu slimību, t. sk. hipertensijas profilaksi:
- infografika “Zini un kontrolē savu asinsspiedienu”;
- infografika “Rūpējies par savu sirdi, izvēloties veselīgu uzturu”;
- infografika “Sāls”;
- infografika “Tavs dārzs ir vitamīnu un minerālvielu pilns!”;
- buklets “Sirds un asinsvadu veselības formula”;
- grāmatzīme “7 veselas sirds rādītāji”;
- informatīvais materiāls “Ķermeņa masas indekss. Vidukļa apkārtmērs” un
- citi informatīvie materiāli, kas ir pieejami SPKC mājaslapā.
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