Zdrav življenjski slog Zdrav krvni tlak. Svetovna liga za hipertenzijo
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1 Zdravživljenjskislog Zdravkrvnitlak Svetovnaligazahipertenzijo Svetovnidan hipertenzije17.maj2012
2 Kajjehipertenzija? Hipertenzijajekroninostanje,kjerjekrvni tlakzvišan.mnogiljudjeimajozvišantlak mnogaleta,nedabisetegazavedali. Zvišankrvnitlakdolgo asanepovzroatežav, dolgotrajnopa poškodujearterijein življenjskopomembne organevtelesu.zaradi tegamureemo»tihiubijalec«. Hipertenzijajesvetovnaepidemija! Ocenjujemo,daimanasvetuhipertenzijo1.5 milijardeljudi,zaradinjenihposledicvsakoleto umre7milijonovljudi.zvišankrvnitlakje najpomembnejšidejavniktveganjazasmrt, povzroasrnebolezni,možganskokapledvino insladkornobolezen. KajjeSvetovnidanhipertenzije? NamenSvetovnegadnevahipertenzijeje opozoritinamožganskekapi,srneinledvine bolezni,kijihzvišankrvnitlakpovzroa,in obvešatijavnostoprepreevanju,odkrivanjuin zdravljenjuhipertenzije.zasvetovnidan hipertenzijejedoloen17.maj
3 Obsegpasu Šeenaocenadebelostijeobseg pasu.vnovejšihsmernicahjezdrav obsegpasudo80cmpriženskah, primoškihpado94cm.zaazijce (Kitajci,Japonci)injužneAzijce moškegaspolajemeja90cm. Trijenamigizazdravživljenjskislog Zdravživljenjskisloglahkoneposrednovplivana zdravkrvnitlak.trijenamigivampomagajok zdravemuživljenju. 1.Nadzorujtesvojotežo Vnašemhitrospreminjajoemsesvetunaraša številoljudisprekomernotelesnotežoindebelostjo. Poveanatelesnatežalahkovodivhipertenzijo. Indekstelesnemase Dobernainspremljanjasvojetelesnetežejeredno spremljanjesvojega»indeksatelesnemase«.indeks telesnemaseizraunamotako,datelesnotežo(v kilogramih)delimoskvadratnovrednostjosvoje višine(vmetrih). Indekstelesnemase manjkot18,5 od18,5do24,9 od25,0do29,9 od30,0do39,9 40,0inve premajhna telesnamasa normalna telesnamasa prekomerna telesnamasa debelost izjemnadebelost
4 2. Izbirajtezdravoprehrano Zdrava prehrana je vedno dobra ideja. Najprej in najpomembneje: ne izpušajte obrokov. Ne pozabite, poskušamo ustvariti zdrav življenjski slog, NE diete. Torej poskusite zaužiti tri kvalitetne obroke dnevno. Nekajsplošnihdobrihnasvetov:1.poskusitezmanjšatiobroke2)jejte poasiinprisluhnitesvojemutelesu.ejesteprehitro,pogostopojeste preve3)preberiteoznakenaprehraniinizbirajtetistozmanjsoli4) omejujte predelano in hitro pripravljeno prehrano, kot so piškoti, žitarice za zajtrk, kruh, hamburgerji, peciva, torte in pizza. Namesto tega: poveajtevnossadjainzelenjave.zamislitesi,dazaužijetemavrico barvvsakdan.vprašajtese:alisemdaneszaužilsadjeinzelenjavo? poskusiteimetibrezmesnidanvsakteden uživajteoreškevnjihovinaravnioblikikothiterobrok nezaužijtevekotenostandardnopijao,esteženskegaspolain dve,estemoški Omejitevnos natrijaalisoli preverjajtevsebnostživilin izbirajtemanjnatrija poskusiteomejitipredelana živilainhitroprehrano prikuhinedodajajte dodatnesoli uživajtesezonskohranos svežimizaimbami, limoninimsokomalikisom pripravitesilastneomake namestonakupa pripravljenih
5 3. Imejteaktivnoživljenje Vašetelojeustvarjenozagibanje.Izberiteaktivnost,kivam ustreza kolesarjenje,plavanje,vrtnarjenje,hoja,ples;karvas veseli,jelahkolekoristno.tudievamprimanjkujeasa,ne pozabite,dasetudinekajkratdnevnopo10minutpreprostih vajsešteva.nekajnamigov: vslužbiuporabljajtestopnice,nedvigalo parkirajteavtoinprehoditeulicoalidve vklopiteglasboinzaplešite! pokosilupojditenasprehod eimatesedeedelo,vsakourovstanite,sepretegnitein sprehodite igrajtesessvojimiotroci,vnukialisosedi zunaj prednartovanimivejiminaporiseprejposvetujtessvojim zdravnikom
6 Kajjezdrav krvnitlak? Krvnitlakjesila,kipritiskanastene žilodvodnic(arterij),kosrcepotiska kripotelesu.silainkoliina prerpanekrviinvelikostter elastinostodvodnicdoloataštevilko vašegakrvnegatlaka.vrednost krvnegatlakajesestavljenaizdveh številk,npr.120/80,karpreberemo kot»120skozi80«. Poznajtevrednostsvojegakrvnegatlaka Prvaštevilka,sistolinikrvnitlak,jemeritevnajvišjega tlaka,kosesrcekri.nasplošnovelja,dajevrednostpri odraslemvambulantipod140mmhgnormalna.nižja številkajediastolinikrvnitlak,izmerimogavasumed utripoma,kosrcemiruje.priodraslemmenimo,daje vrednostpod90mmhgnormalna. Krvnitlakmerjendomajeobiajnonižjikotvrednosti,ki jihizmerizdravnik,takodasoprimeritvahdomana splošnozaželenevrednostipod135mmhgsistolinega inpod85mmhgdiastolinegakrvnegatlaka.
7 Veinabolnikovshipertenzijo potrebujezdravljenjezzdravili,katerih glavninamenjeprepreitisrnoin možganskokap.zosebnimzdravnikom sedomeniteosvojioskrbi.natone pozabite: rednojemljitezdravila,kotvamjih jepredpisalzdravnik zdravnikatakojopozoritena neželeneuinke koprejematezdravila,nadaljujtes spremljanjemkrvnegatlaka boditepozorninamedsebojne uinkezdravilinseposvetujtes svojimzdravnikom Krvnitlaksimeriteredno Pomembnoje,dasikrvnitlakmeriteredno.Krvni tlaksilahkomeritedomassamodejnimmerilnikomz manšetonanadlahti.navedenihjenekajnasvetov: prepriajtese,dajevelikostmanšeteustrezna. Prednakupommerilnikasiizmeriteobseg nadlahti.izberitemerilnik,kiimaustrezno velikostmanšete mirujte.neuživajtenapitkovskofeinomaline telovadite30minutpredmeritvijokrvnegatlaka pravilnosedite.seditezizravnanoinnaslonjeno hrbteniconatrdemstolu.neprekrižajtenogali rok.stopalanajbodovodoravnonatlehinvaša rokapodprtanatrdnipovršini.nadlahetnajbov višinisrca mirnosedite4 5minutbrezgovorjenjas komerkolipredaliobmeritvi krvnitlakmeritevekratzaporedoma. Privsakimeritviizmeritekrvnitlak dvakratalitrikratzaporedomaz enominutnimipresledkiinzabeležitevse meritve meriteobistemdnevnemasu.kerkrvni tlakniha,jepomembnomeritikrvnitlak vsakiobistemdnevnemasu. Priporoamomeritvezjutrajinzveer zabeležitesivrednostivsehmeritevv beležnico,kijoobasnopokažitesvojemu zdravniku.evaškrvnitlakpogostoniv obmojunormalnihvrednosti,se posvetujtessvojimzdravnikom
8 Sodelovanje Svetovni dan hipertenzije (World Hypertension Day WHD) sodeluje z Mednarodnim združenjem za hipertenzijo (International Society of Hypertension, ISH), Svetovnim dnem ledvic (World Kidney Day WKD), Svetovno akcijo o soli in zdravju (World Action on Salt and Health WASH) in Mednarodno zvezo za sladkorno bolezen (International Diabetes Federation IDF) Vse naštete organizacije (WHD, WKD, WASH, IDF) sodelujejo, da bi poveale zavedanje o visokem krvnem tlaku kot pogostem vzroku in zapletu vseh žilnih bolezni, vkljuno z ledvinimi boleznimi, debelostjo in sladkorno boleznijo Vepodatkovnaspletnihstraneh slovenšina anglešina Kontaktnipodatki Sekcijazahipertenzijo Klininioddelekzahipertenzijo,UKCLjubljana Vodnikova Ljubljana tina.mali@hipertenzija.org
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