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Aleksandra Brzeska Fotografia

Dane kontaktowe, mapa i wskazówki, formularz kontaktowy, godziny otwarcia, usługi, oceny, zdjęcia, filmy i ogłoszenia od Aleksandra Brzeska Fotografia, Witryna poświęcona zdrowiu i dobremu samopoczuciu, Warsaw.

06/06/2023

HOW TO LOWER BLOOD PRESSURE AND KEEP IT LOW
1. Lose more weight and track your waistline
Blood pressure usually increases with weight gain. Being overweight can also cause sleep apnea (sleep apnea), which further increases blood pressure.
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. If you are overweight or obese, losing even a little weight can help lower your blood pressure. In general, blood pressure can drop by about 1 millimeter of mercury (mm Hg) for every kilogram (about 2.2 pounds) of weight lost.
In addition, waist size is also very important. Carrying too much weight around your waist can increase your risk of high blood pressure.
in general:
Men are at risk if their waist circumference is greater than 40 inches (102 centimeters).
Women are at risk if their waist circumference is greater than 35 inches (89 cm).
These numbers vary by ethnic group. Ask your doctor about a healthy waist measurement for you.
2. Exercise regularly
Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg. It's important to keep exercising to keep your blood pressure from rising again. The overall goal is to get at least 30 minutes of moderate physical activity each day.
Exercise can also help prevent high blood pressure from turning into high blood pressure (hypertension). For people with high blood pressure, regular physical activity can lower blood pressure to a safer level.
Some examples of aerobic exercise that can help lower blood pressure include walking, jogging, cycling, swimming, or dancing. Another option is high-intensity interval training. This type of training involves bursts of intense activity interspersed with periods of lighter activity.
Strength training can also help lower your blood pressure. Try to include strength training at least two days a week. Talk to your health care professional about developing an exercise program.

06/06/2023

You need to pay attention to your diet
Eat healthy
Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products, low in saturated fat and cholesterol can lower high blood pressure by up to 11 mmHg. Examples of eating plans that can help control blood pressure include the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.
Dietary potassium may reduce the effect of salt (sodium) on blood pressure. The best sources of potassium are foods such as fruits and vegetables, not supplements. Aim for 3,500 to 5,000 mg per day, which can lower blood pressure by 4 to 5 mm Hg. Ask your caregiver how much potassium you should have.
Limit salt (sodium) in your diet
Even a small reduction in dietary sodium can improve heart health and lower high blood pressure by about 5 to 6 mm Hg.
The effect of sodium intake on blood pressure varies from group to group. In general, limit your sodium intake to 2,300 milligrams (mg) per day or less. However, a lower sodium intake - 1,500 mg per day or less - is ideal for most adults.
To reduce sodium in your diet:
Read food labels. Look for low-sodium versions of foods and drinks.
Eat less processed food. Only small amounts of sodium occur naturally in food. Most of the sodium is added during processing.
Don't add salt. Use herbs or spices to add flavor to your dishes.
Chef. Cooking allows you to control the amount of sodium in your food.

06/06/2023

If you have high blood pressure, do's and don'ts:
1. you shouldn't
+ alcohol abuse
Limiting alcohol consumption to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg. One drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-degree wine.
But drinking too much alcohol can raise your blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.
+ Smoking ci******es
Smoking increases blood pressure. Quitting smoking helps to lower blood pressure. It can also reduce the risk of heart disease and improve overall health, helping to prolong life.
2. You should do
+ Sleep well
Poor sleep quality - sleeping less than six hours a night for several weeks - can contribute to high blood pressure. A number of problems can disrupt sleep, including sleep apnea, restless leg syndrome, and general insomnia.
Tell your doctor if you often have trouble sleeping. Finding and treating the cause can help improve sleep. However, if you don't have sleep apnea or restless leg syndrome, follow these simple tips to help you sleep better.
- Stick to a sleep schedule. Go to bed and get up at the same time every day. Try to stick to the same schedule on weekdays and weekends.
- Create a space to rest. This means keeping your sleeping area cool, quiet and dark. Do something relaxing an hour before bedtime. This may include a warm bath or relaxation exercises. Avoid strong light, such as from a TV or computer screen.
- Watch what you eat and drink. Don't go to bed hungry or full. Avoid large meals before bedtime. Limit or avoid ni****ne, caffeine and alcohol before bed.
- Limit naps. For those who find naps during the day helpful, limiting naps to 30 minutes earlier in the day may help with a good night's sleep.
+ Reduce stress
Long-term (chronic) emotional stress can contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to find out if they can lower blood pressure.
However, it doesn't hurt to identify the cause of your stress, such as work, family, finances, or illness, and find ways to reduce stress. Try the following:
Avoid doing too many things. Plan your day and focus on your priorities. Learn to say no. Take enough time to get things done.
Focus on the problems you can control and develop a plan to solve them. If you have a problem at work, talk to your supervisor. In case of conflicts with children or spouses, look for a solution.
Avoid stressors. For example, if rush hour traffic jams are stressful, move at a different time or use public transport. Avoid stressors if possible.
Take time to relax. Take some time each day to sit in silence and breathe deeply. Make time for enjoyable activities or hobbies, such as walking, cooking, or volunteering.
Practice gratitude. Expressing gratitude to others can help reduce stress.

06/06/2023

What causes high blood pressure?
There is no one specific cause of high blood pressure, but there are several things that can increase your chances of developing it, including:
family history
Diet (including salty foods)
drink alcohol
burn
Libra
Physical activity and fitness level.
Your blood pressure may also temporarily increase due to stress, emotional state, recent physical activity, caffeine intake, and even talking.
How is blood pressure measured and diagnosed?
Your blood pressure is measured by a device called a sphygmomanometer. It usually has an inflatable rubber cuff that wraps around the upper half of the arm and is connected to a measuring device.
For handheld sphygmomanometers, the cuff is inflated with a small handheld air pump. This is done using an automatic blood pressure monitor. When the cuff is fully inflated, the air valve will slowly release the pressure in the cuff.
This gives a reading with two numbers written one above the other, e.g. 120/80 mmHg.
The top number is the systolic blood pressure (i.e. the pressure in the arteries when the heart muscle contracts).
The bottom number is the diastolic pressure (that is, the blood pressure when the heart muscle is between beats).

06/06/2023

You need to periodically monitor at home
Monitor your blood pressure at home and visit your doctor regularly
Home monitoring can help you monitor your blood pressure. It can make sure your medications and lifestyle changes are working.
Home blood pressure monitors are widely available and do not require a prescription. Talk to your doctor about home monitoring before you start.
Regular visits to your doctor are also key to controlling your blood pressure. If your blood pressure is well controlled, ask your doctor how often you need to check it. You can only check it once a day or less often.
Get support from those around you
Supportive family and friends are the key to good health. They may encourage you to take care of yourself, take you to the caregiver's office, or start an exercise program with you to keep your blood pressure low.
If you need support outside of family and friends, consider joining a support group. This puts you in touch with people who can help you recover mentally or emotionally and who can give you practical advice on coping with your condition.

22/05/2023

Agata w wersji Fashion 😍🔥
Nie mogłam się zdecydować kolor czy b&w 😎

19/05/2023

Wygrana sesja z makijażem 😍😍
Piękna Ania 🔥
Czy dalej się zastanawiasz dlaczego warto zrobić taką sesje dla samej siebie? 😍

Makijaż: Karolina Paprocka Make Up

15/05/2023

Laura jest taka śliczna 🥺😍

Dzisiaj odpisze na wszystkie wiadomości, które przysłaliście do mnie przez weekend, który był tak intensywny, że zmiótł mnie z powierzchni ziemi. A do tego staram się na bieżąco obrabiać sesje 🙈
Dziękuję za cierpliwość ❤️

13/05/2023

W przerwie między reportażami dziele się z Wami zdjęciami z przygotowań do Chrztu Świętego bliźniaczek Julii i Weroniki 🥰🥰

11/05/2023

Malwinka 😍
Gdy widzę jej uśmiech na prawdę nie sposób go nie odwzajemnić.. 🌷
Teraz czekamy na malutką Hanię 😍

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