HYPERTENSION ARTÉRIELLE : 5 Techniques & Solutions pour en finir !

Arterial hypertension is a very common health problem that affects millions of people around the world. Hypertension can be very dangerous if it is not treated because it can lead to serious complications such as heart disease and brain vascular accidents. In this video, we will see 5 techniques that will help you to end up with arterial hypertension. First, a little reminder, what is arterial hypertension? Arterial hypertension is a problem characterized by an overpressure of blood in the arteries. Arterial hypertension is the force exerted by blood against the walls of the arteries when the heart beats and pumps blood throughout the body. Arterial hypertension is measured by two numbers. Thus, the normal value of arterial hypertension is 120 to 80. The highest number is the maximum pressure when the heart contracts to empty itself. This is systolic pressure. And the lowest number is the minimum pressure when the heart relaxes to fill itself. This is diastolic pressure. In fact, there are a lot of things that can influence arterial pressure such as overweight, sedentary lifestyle, overconsumption of alcohol and stress. So before even trying to overcome arterial hypertension, you will have to play on these different points. The first thing to do is to lose weight if you are overweight. This is very important. If you do not know how to start, I put you a little book in the description of the video. If you do not know how to do it, etc. This little book will help you to start well with healthy things to put in place in order to lose weight and never do it again. If you are interested, the link is in the description of the video. Second point, of course, move more. Sedentary lifestyle is the absolute enemy of health and in particular of arterial tension. Then, reduce alcohol. This is super important. And then, of course, try to fight stress. Here too, to help you, I put you resources in the description of the video. Because if we do nothing, what are the consequences of arterial hypertension? In fact, arterial hypertension is a real silent killer. Because it may not present symptoms at first, but it can cause damage in the long run on the heart. Because yes, the first consequence is on the heart. Arterial hypertension can damage the coronary arteries, which can eventually reduce blood flow to the heart and cause permanent damage. Second point, it can cause brain vascular accidents. Because high blood pressure can damage the brain arteries, which can restrict blood flow to the brain and cause brain vascular accidents. And strokes can cause temporary or permanent invalidity, or even death in some cases. Then we will have renal diseases. Because arterial hypertension will reduce blood flow to the kidneys, which will force them to work harder to filter blood waste. Over time, this can cause permanent renal lesions and therefore damage your kidneys. Then problems with vision. Because arterial hypertension will indeed affect the eyes by damaging the small blood vessels of the retina. This can lead to vision problems such as blurred vision, loss of vision and even blindness. It is therefore super important to take arterial hypertension seriously and treat it as soon as possible. Here are 5 techniques to fight arterial hypertension. Be careful, of course, these techniques will come in addition to what your doctor recommends. It is always your doctor who will have the priority in terms of advice and treatment. Here we only see things in your lifestyle that can help you defeat arterial hypertension. First super important point, rebalance the sodium-potassium balance. One of the fundamental balances of the body is the sodium-potassium balance. In fact, these two minerals are super important for your health, but in particular proportions. In fact, to simplify, the water in your body will follow the path of sodium. In fact, the more sodium you have in the body, so in particular blood, the more it will incite the water to go into the blood. This will increase blood volume and therefore arterial pressure. Conversely, if we have more potassium in the blood, we will have less water in the blood and therefore it will decrease arterial pressure. The main source of sodium in food is sodium chloride or table salt. And in fact, it is not so much the excess of sodium that is the problem, it is much more the imbalance between sodium and potassium. And it is estimated that to have a good sodium-potassium ratio, it will be necessary to have 2 to 3 times more potassium than sodium. Which is very far from being the case for the majority of people, unfortunately. Thus, to rebalance your balance, reduce the consumption of sodium. Sodium is present in almost all transformed and prepared foods, such as cooking dishes and especially bread, of course. And conversely, increase your consumption of potassium. Potassium-rich foods include fruits, vegetables and nuts. In fact, try to add a lot more of these foods in your daily life, in what you eat every day. Here are some examples of potassium-rich foods. We have bananas, avocados, spinach, celery, sweet potatoes and almonds. By rebalancing your sodium-potassium balance, you will help your body to have a better blood pressure and therefore a better health. Second point, do 10,000 steps a day. I talked about it in the introduction, physical activity is super important in the management of arterial hypertension. In fact, regular exercise will help to lower blood pressure, by improving blood circulation and by strengthening the heart and blood vessels. And for that, in fact, doing 10,000 steps a day is completely realistic for almost everyone. And it will really help you to take action to do more physical activity. Here are some techniques to help you to implement these 10,000 steps a day. First, use a podometer. A podometer is a small portable device that measures the number of steps you take. There are also on smartphone applications, for example. And so, thanks to this podometer, you will follow your number of steps per day and motivate you to reach your goal of 10,000 steps per day. Of course, the idea is not to do that overnight. You can, for example, increase gradually. Start with 3,000, 5,000, 7,000, 8,000 steps. Like that, gradually, step by step, to reach these 10,000 daily steps. In fact, the goal is to find ways to do more activity throughout the day. Ask yourself how you could move more, by taking, for example, the stairs instead of taking the elevator, by taking a walk during your lunch break or after dinner, for example. It can also be good to find a partner, a friend or a member of your family who will help you to exercise with you. This can help you to stay motivated and reach your famous 10,000 steps per day. And then, of course, try to avoid sitting all day. Get up regularly to encourage you, once again, to walk more. Then, we will see the complementation in L-Arginine. L-Arginine is a semi-essential amino acid that we will find, for example, in animal products such as poultry and fish, but also in legumes. In fact, this amino acid will help to dilate blood vessels and therefore to reduce blood pressure. This is because L-Arginine is a precursor of nitric oxide, which is a substance that relaxes blood vessels. In 2011, researchers published a meta-analysis on the use of this amino acid. The dose of Arginine used was from 4 to 24 grams per day for a duration of 4 weeks. Well, compared to placebo, L-Arginine has reduced systolic blood pressure and diastolic blood pressure. If you are interested, I put in the description of the video the food supplement of L-Arginine that I recommend. Of course, talk to your doctor before taking this food supplement in order to be sure that it will not interfere with a possible treatment that you could take. Next point, correct a possible magnesium deficiency. In fact, magnesium is a super important mineral for the health of bones and muscles, but it also plays an important role in regulating blood pressure. Some studies have shown that people who have a magnesium deficiency have an increased risk of developing arterial hypertension. Knowing that in France, a woman out of 4 and a man out of 6 lack magnesium, we understand how problematic this can quickly be. In fact, this is because magnesium is involved in the relaxation of smooth muscles, including those that surround the blood vessels. A magnesium deficiency can therefore cause a constriction of the blood vessels, which increases peripheral resistance and therefore arterial pressure. And another interesting point, magnesium plays an important role in electrolytic balance and can interact with other minerals such as calcium, potassium and sodium. And we have seen that an imbalance in these minerals can impact blood pressure. Here are some tips to correct a magnesium deficiency. Of course, consume magnesium-rich foods such as green leafy vegetables, nuts. Avoid alcohol and coffee if you have a magnesium deficiency, because alcohol and coffee can reduce the absorption of magnesium in the body. And you can also supplement yourself, I put you there also in the description of the video the link to a magnesium supplement that I recommend. Next point, correct a vitamin D deficiency. Vitamin D is super important for health, so bones, muscles, but also the immune system. But we realized that it could also play a role in the management of blood pressure. And in fact, this is explained by the fact that vitamin D plays in the regulation of calcium in the body. And calcium is important for muscle contraction and relaxation, including the smooth muscles of the walls of the blood vessels. And another important point, vitamin D is also an anti-inflammatory molecule. And suddenly, a vitamin D deficiency could favor the inflammation of the blood vessels, which could contribute to the increase of blood pressure. So be careful, there is no scientific consensus in this area. We have some studies on the subject, some of which are contradictory. So you have to take that with pincers. But anyway, vitamin D is so important for health in general, and there are so many people who are deficient, that it won't hurt you to be sure to have a normal level of vitamin D. To correct a vitamin D deficiency, here are the fundamentals. Of course, expose yourself to the sun, because vitamin D is produced by the skin when it is exposed to the UVB rays of the sun. So try to spend 15 to 20 minutes a day outdoors with as much skin as possible exposed to the sun. I reassure you, you will not have sunstroke in 15 to 20 minutes. The goal is not to have a sunstroke, it's just to expose yourself intelligently. You can also consume foods rich in vitamin D, such as fatty fish, such as salmon, tuna and mackerel, as well as egg yolks. And then in winter, a good idea is to supplement yourself, because it's much more complicated to expose yourself to the sun. Here too, I put in the description of the video the link to supplement yourself with vitamin D. By the way, did you know that vitamin D was so important for health that it could also affect your brain if you were deficient? By the way, I made a complete video on the subject recently to show you how much vitamin D is important for health. I invite you to go see this video to discover a strange symptom that can happen if you are deficient in vitamin D. In the meantime, take care of yourself, take action to overcome blood pressure as we saw in this video. And I'll see you soon for more videos. Ciao ciao!