Hypertension management in young people: a compulsory health course that cannot be ignored!

In the traditional public perception, high blood pressure seems to be a "patent" of the elderly, but in recent years, the incidence of high blood pressure is showing a trend of becoming younger. More and more young people are surprised to find that their blood pressure is out of the normal range when they have a physical examination or go to the doctor for other diseases. Behind this change is the profound change in modern lifestyle. Bad living habits, huge pressure and other factors are quietly eroding the blood pressure health of young people. Young people must deeply understand the seriousness of high blood pressure and take the initiative to prevent and treat it.

1. Characteristics of hypertension in young people

Hidden symptoms: Young people’s body functions are in relatively good condition and their compensatory ability is strong. In the early stages of hypertension, there are often no obvious symptoms, or only occasional dizziness and headaches. These mild discomforts are easily attributed to common causes such as work fatigue and lack of sleep and are ignored. Many young people only accidentally discover that their blood pressure is high during physical examinations organized by their units or when they seek medical treatment for other diseases. This hidden nature makes hypertension like an "invisible bomb", causing damage to the body unknowingly and delaying the best time for treatment.

There are many secondary factors: Unlike the elderly, who mostly suffer from primary hypertension, many cases of hypertension in young people are caused by secondary factors. Kidney disease is one of the common causes, such as glomerulonephritis. Inflammation can affect the normal filtration function of the kidneys, leading to water and sodium retention, which in turn increases blood pressure; renal artery stenosis can cause insufficient blood perfusion to the kidneys, activate the renin-angiotensin-aldosterone system, and cause blood pressure to rise. Endocrine diseases should not be ignored either. For example, in primary aldosteronism, excessive aldosterone secretion leads to increased sodium reabsorption and increased potassium excretion, resulting in water and sodium retention and hypokalemia, which can cause hypertension; pheochromocytoma can intermittently or continuously release a large amount of catecholamines, causing vasoconstriction and a sharp increase in blood pressure. If the causes of these secondary hypertension can be found in time and targeted treatment is given, the blood pressure of some patients can return to normal.

2. The close relationship between unhealthy lifestyle and hypertension

The harm of a high-salt diet: In a fast-paced life, young people often rely on takeout and processed foods. These foods are often very high in salt for the sake of taste. For example, in addition to the noodles themselves, the salt in the soup and side dishes of an ordinary takeout ramen may far exceed the daily recommended intake. Excessive salt intake will disrupt the water-salt balance in the body. In order to maintain the balance, the body will retain water, thereby increasing blood volume. Just like injecting too much water into a water pipe, the pressure on the water pipe wall will naturally increase, and the same is true for blood vessels. Increased blood volume leads to higher blood pressure. Long-term high-salt diet will also cause damage to the blood vessel wall, accelerate the process of arteriosclerosis, and further aggravate hypertension.

Hidden dangers of long-term sitting: The working mode of modern young people has changed dramatically. It has become the norm to sit in front of a desk and work on a computer for a long time. This sedentary lifestyle slows down the body's metabolism. When the body consumes less energy, the excess energy will accumulate in the form of fat, which greatly increases the risk of obesity. Obesity is closely related to high blood pressure. Obesity can cause a series of metabolic disorders, such as insulin resistance, which in turn activates the sympathetic nervous system and increases blood pressure. According to statistics, the probability of long-term sedentary people suffering from high blood pressure is several times higher than that of regular exercisers. In addition, long-term sitting can affect blood circulation, leading to decreased blood vessel elasticity and increased heart pumping burden, which further affects blood pressure regulation.

The double attack of staying up late and stress: staying up late has become a normal part of life for many young people. The biological clock of the human body is like a precise clock, regulating the operation of various functions of the body. Staying up late will disrupt this biological clock and affect the normal secretion of hormones in the body, especially hormones related to blood pressure regulation. For example, adrenaline, which should be at a lower level at night, is abnormally secreted due to staying up late, causing blood pressure to be at a higher level at night. If this continues for a long time, blood pressure will continue to rise. At the same time, modern society is highly competitive, and young people face tremendous pressure from work, life and other aspects. When the pressure is too great, the body will enter a state of stress, the sympathetic nerves will be excited, and hormones such as norepinephrine will be released. These hormones will speed up the heartbeat, constrict blood vessels, and increase blood pressure. If you are in this state of stress for a long time, it is difficult for blood pressure to return to normal levels, and high blood pressure will ensue.

Strategies for managing hypertension in young people

A comprehensive lifestyle adjustment

- A balanced diet is key: Young people should follow a low-salt, low-fat, high-fiber diet. First of all, we must strictly control the intake of salt. The World Health Organization recommends that the daily salt intake per person should not exceed 5 grams, which means reducing the consumption of high-salt processed foods such as pickles, ham, and instant noodles. At the same time, increase the intake of vegetables and fruits, which are rich in vitamins, minerals, and dietary fiber, which are good for health. For example, foods rich in potassium such as bananas and potatoes can promote the excretion of sodium and help lower blood pressure. In addition, whole grains such as brown rice and whole wheat bread should be selected to replace some refined rice and flour. Whole grains are rich in dietary fiber and a variety of nutrients, which help maintain intestinal health and stabilize blood sugar and blood pressure.

- Regular exercise activates health and vitality: Exercise is an effective way to improve cardiovascular function and lower blood pressure. Young people should do at least 150 minutes of moderate-intensity aerobic exercise per week, such as jogging, with a speed of about 120-140 steps per minute; swimming is also a good choice, which can not only exercise the muscles of the whole body, but also reduce the burden on the joints. Cycling can also achieve good exercise effects, and you can choose outdoor cycling or indoor spinning. In addition to aerobic exercise, you can also combine strength training, such as simple push-ups, plank support, dumbbell training, etc., to increase muscle mass, increase basal metabolic rate, help consume more calories, control weight, and indirectly have a positive effect on blood pressure. Exercise should be gradual and long-term persistence to achieve significant results.

- Regular work and rest is the foundation of health: Ensuring adequate and regular sleep is essential for stabilizing blood pressure. Young people should develop the good habit of going to bed early and getting up early, and ensure 7-8 hours of high-quality sleep every day. Avoid using electronic devices for a long time before going to bed. The blue light emitted by electronic devices will inhibit the secretion of melatonin and affect sleep quality. Creating a quiet, comfortable, dark and temperature-appropriate sleeping environment will help improve the speed of falling asleep and the quality of sleep. Regular work and rest can allow the organs of the body to get enough rest and repair, maintain normal physiological rhythms, and thus better regulate blood pressure.

- Reduce stress and relax to release mental stress: Learning to effectively deal with stress is an important part of maintaining healthy blood pressure for young people. Meditation is a simple and effective way to reduce stress. Spending 15 to 20 minutes a day practicing meditation, focusing on breathing and eliminating distracting thoughts can help the body and brain relax. Yoga is also a good choice. Through various postures and breathing exercises, it can relieve physical tension and reduce psychological stress. In addition, cultivating hobbies such as painting, calligraphy, photography, etc. can not only enrich life, but also divert attention and free the body and mind from stress. Gathering and communicating with friends and sharing the joys and sorrows of life are also effective ways to relieve stress. Maintaining a positive and optimistic attitude helps to maintain stable blood pressure.

Importance of regular monitoring and timely medical treatment: Young people should attach great importance to blood pressure monitoring, measure blood pressure regularly, and understand their own blood pressure status. You can equip your home with an upper arm electronic blood pressure monitor to measure blood pressure in the correct way. It is recommended to measure at least 1-2 times a week. If abnormal fluctuations in blood pressure are found, the measurement frequency should be increased. Once it is found that blood pressure exceeds the normal range, even if there are no obvious symptoms, you should seek medical attention in time. The doctor will conduct a comprehensive physical examination, including blood tests, urine tests, renal function tests, adrenal ultrasound, etc., by asking in detail about the medical history and family history to determine whether the hypertension is primary or secondary. For secondary hypertension, active treatment of the primary disease is the key. For example, renal artery stenosis can be relieved by interventional treatment or surgery, and pheochromocytoma can be removed by surgery. After the primary disease is cured, blood pressure can often return to normal. For primary hypertension, the doctor will develop a personalized treatment plan based on the patient's specific situation, including drug therapy and lifestyle intervention.

Precautions for drug treatment: If the doctor diagnoses that drug treatment is needed, young people must take the medicine strictly according to the doctor's orders and must not stop or change the medicine on their own. There are many types of antihypertensive drugs, and different drugs have different mechanisms of action and side effects. For example, some diuretics may cause hypokalemia, causing symptoms such as fatigue and arrhythmia; beta-blockers may affect heart rate and cardiac conduction, leading to bradycardia. During the medication process, if any discomfort occurs, you should inform your doctor in time, and the doctor will adjust the drug dosage or change the drug according to the specific situation. At the same time, drug treatment must be combined with lifestyle intervention. You cannot ignore the importance of a healthy lifestyle just because you are taking antihypertensive drugs. Only by taking both approaches can you better control blood pressure and prevent the occurrence of complications of hypertension.

Young people should be fully aware of the potential threat of high blood pressure to health, and take active measures to prevent and treat high blood pressure from the little things in daily life. By changing unhealthy lifestyles, regularly monitoring blood pressure, seeking medical treatment in a timely manner and following doctor's advice, blood pressure can be effectively managed and a solid foundation for a healthy life in the future can be laid.