He aha te Prehypertension? Tohutohu, Take, me te Maimoatanga

Ko te prehypertension te mea kei te teitei ake to pehanga toto i te noa, engari kaore ano kia tae ki te taumata e kiia ana e nga taote he teitei te pehanga toto. Whakaarohia he pūnaha whakatūpato wawe tō tinana, e whakamārama mālie ana ki a koe kua tae ki te wā ki te aro ki tō hauora ngākau.

Ko o pūrongo pehanga toto kei waenganui i te 120-139 mo te tau e runga ana (systolic) te 80-89 rānei mo te tau i raro (diastolic). Ahakoa ehara tenei i te mea kino tonu, he nui ake te tūponotanga o te whanaketanga o te hypertension katoa ki te kore koe e tango i etahi mahi ngawari hei whakaoti i te take.

He aha te prehypertension?

Ko te prehypertension te tikanga ko te huarahi o tō pehanga toto e kī ana, "me kōrero tātou." Ehara i te mate, engari he kāwai hei awhina i ngā taote ki te kimi i ngā tāngata pea ka whai hua mai i ngā huringa noho, i mua i te piki ake o tō pehanga toto.

Hei mārama pai ake ki ēnei, ko te pehanga toto noa kei raro i te 120/80 mmHg. Ka tīmata te pehanga toto teitei i te 140/90 mmHg. Ka whakakiia e te Prehypertension taua āra i waenganui i te noa me te teitei, ā, ka hoatu ki a koe he matapihi whai hua hei mahi i ngā huringa pai.

E tata ana ki te kotahi i roto i te toru o ngā pakeke kei a rātou te prehypertension, na, ehara koe i te kotahi anake ki te whiwhi koe i tēnei whakatau. Ko te rongo pai ko te nuinga o te iwi ka taea te aukati i te ahu whakamua ki te hypertension katoa mā te whakapai ake i te noho.

He aha ngā tohu o te prehypertension?

Koinei te mea ka miharo pea koe: ko te prehypertension kaore e tino puta he tohu e kitea ana. Ko te tikanga ka whakahaeretia e tō tinana ēnei pehanga iti ake kaore e tuku i ngā tohu whakatūpato marama ki a koe.

Ko te nuinga o te iwi kei a rātou te prehypertension e tino noa ana te ahua, ā, ka kitea noa iho te āhuatanga i ngā tirotiro hauora noa. Koia te take i kiia ai te pehanga toto he āhuatanga "ngāwari" - ka taea te mahi i muri o ngā tirohanga kaore e mohiotia.

I etahi wā, ka rongo pea etahi i ngā mamae pōtae iti, te wiri iti, te ngenge rānei atu i te noa. Heoi, he onge rawa ēnei tohu me te prehypertension, ā, ka taea te whakaatu ki ētahi atu take o ia rā penei i te ahotea, te kore moe, te maroke rānei.

Ko te kore o ngā tohu te take nui i te whakahaere tonu i te pehanga toto. Ka taea e tō taote te hopu i ēnei huringa i te tīmatanga, ahakoa kei te pai tonu koe.

He aha ngā take o te prehypertension?

Ko te prehypertension te nuinga o te wā ka tupu haere mā te whakakotahitanga o ngā take e pā ana ki te mahi o tō ngākau me ō oko toto. Ko te mārama ki ēnei take ka taea te awhina i a koe ki te kite i ngā wāhanga o tō oranga pea ka whai hua mai i etahi whakatikatika ngawari.

Ko ngā take tino noa ko ngā take noho e nui ana te maha o tātou e whakahaere ana i o tātou oranga o ia rā:

• Te kai nui o te konutai (te tote), e pupuri ana i te wai atu ki tō tinana
• Te mau i te taumaha atu, e hiahia ana tō ngākau ki te mahi kaha ake
• Te kore e whiwhi i te mahi tinana, e whakaiti ana i tō pūnaha ngākau
• Te ahotea roa, ka taea te whakaiti i ō oko toto
• Te inu nui o te waipiro
• Te whakamahi i te tapeka
• Te kore e whiwhi i te pāhare pātai i roto i tō kai

Kei tua atu o tō mana whakahaere etahi take, tae atu ki ō ira me tō hītori whānau. Ki te pēnei o ō mātua, o ō teina rānei he pehanga toto teitei, pea ka nui ake te tūponotanga o te whanaketanga o te prehypertension.

He mea nui hoki te tau - ka iti haere te ngawari o ō oko toto i te wā e koroheke ana koe, ka taea te awhina i ngā pehanga teitei. Ka taea hoki e etahi āhuatanga hauora penei i te apnea moe, ngā raruraru whatukuhu, ngā mate thyroid rānei te awe i tō pehanga toto.

Nōhea te haere ki te taote mō te prehypertension?

Me haere koe ki te taote ki te mea kua whiwhi koe i ngā pūrongo pehanga toto i roto i te tawhā prehypertension i ngā tirotiro noa. Ahakoa ehara i te mea kino tonu, he mea tika te kōrero mō tō hauora ngākau.

Whakaritea he whakatau i mua atu i muri mai ki te mea he maha ngā take tūponotanga penei i te hītori whānau, te taumaha nui, te ahotea noho rānei. Ka taea e tō taote te awhina i a koe ki te hanga i te mahere whaiaro hei whakaoti i ēnei take.

Me rapu koe i te tiaki hauora kia tere ake ki te rongo koe i ngā mamae pōtae nui, te mamae uma, te poto o te manawa, te huringa tirohanga rānei. Ahakoa he onge ēnei tohu me te prehypertension, ka taea te tohu kua piki haere tō pehanga toto.

Ka tino nui te whakahaere tonu ki te mea kei runga ake i te 40 ō tau, he mate huka, te tango rānei i ngā rongoā ka pā pea ki te pehanga toto. Pea ka tūtohutia e tō taote te tirotiro i tō pehanga toto i ia toru marama hei whai i ngā huringa.

He aha ngā take tūponotanga mō te prehypertension?

He maha ngā take ka piki ake tō tūponotanga ki te whanaketanga o te prehypertension, ā, ko te mohio ki ēnei ka taea te awhina i a koe ki te mārama ki tō tūponotanga whaiaro. Ko etahi o ēnei ka taea e koe te awe, ko ētahi atu he wāhanga noa iho o tō pūmanawa hauora motuhake.

Ko ngā take tūponotanga ka taea e koe te mahi tahi ko:

• Te taumaha nui
• Te kai i te kai nui te konutai, iti te pāhare pātai
• Te noho noa me te iti o te mahi tinana
• Te inu nui o te waipiro
• Te whakamahi i te tapeka
• Te ahotea roa
• Te moe kino

Ko ngā take tūponotanga kaore e taea e koe te huri ko tō tau (ka piki ake te tūponotanga i muri i te 45 mō ngā tāne me te 65 mō ngā wāhine), tō iwi (he nui ake te maha o ngā tāngata whenua Āwherika), me tō hītori whānau. Ko te mate huka, te mate whatukuhu rānei ka piki ake hoki tō tūponotanga.

Ko te mārama ki ō take tūponotanga ehara i te mea hei manukanuka - he mea hei whakamana. Ko te nui atu o te mārama ki te aha e pā ana ki tō pehanga toto, ko te pai ake o tō whakarite ki te mahi i ngā whiringa e tautoko ana i tō hauora.

He aha ngā raruraru pea o te prehypertension?

Ko te take matua o te prehypertension ko te tupu haere ki te pehanga toto teitei katoa ki te kore e whakaoti. E 70% pea o te iwi kei a rātou te prehypertension ka whanake i te hypertension i roto i ngā tau e whā ki te kore he huringa noho.

Ina ahu whakamua te prehypertension ki te hypertension, ka taea te pā kino ki ētahi wāhanga o tō tinana i te wā:

• Pea ka hiahia tō ngākau ki te mahi kaha ake, ka āhei pea te arahi ki te mate ngākau
• Pea ka pakaru ō uaua toto, ka pā ki te rere o te toto puta noa i tō tinana
• Pea ka pā ki ō whatukuhu, i te mea kei runga rātou i ngā uaua toto hauora hei mahi tika
• Pea ka pā ki ngā uaua toto o tō roro, ka piki pea te tūponotanga o te pōkaikino
• Pea ka pā ki ō kanohi, i te mea he uaua toto ngawari kei a rātou

Ko te rongo whakamārama ko ēnei raruraru te nuinga o te wā ka roa te whanaketanga, ā, ka taea te aukati. Mā te whakaoti i te prehypertension i te tīmatanga, kei te tango koe i te taahiraa whakamua hei tiaki i tō hauora roa.

Pea kei etahi o te iwi kei a rātou te prehypertension ngā tohu tīmatanga o ngā huringa ngākau, koia te take pea ka tūtohutia e tō taote ngā whakamātautau atu hei tirotiro i tō hauora ngākau me ō uaua toto.

Me pēhea te aukati i te prehypertension?

Ko te aukati i te prehypertension ko te tango i ngā tikanga hauora ngākau e tautoko ana i tō pūnaha ngākau. Ko te mea whakamiharo ko ēnei tikanga ano ka taea te awhina i te aukati i te ahu whakamua ki te mea kei a koe.

Arotake ki te whāngai i tō tinana ki ngā kai e tautoko ana i te pehanga toto hauora:

• Kai nui i ngā hua me ngā huawhenua, e whakarato ana i te pāhare pātai me ētahi atu kai hauora ngākau
• Kōwhiri i ngā witi katoa i runga i ngā witi whakamaoritia
• Whakauruhia ngā pūmua ngawari penei i te ika, te manu, me ngā rīwai
• Whakaitihia te konutai ki raro i te 2,300 mg ia rā (1,500 mg te tino pai)
• Whakaitihia ngā kai tukatuka me ngā kai kua oti te tāpiri, he nui te konutai i roto

Ko te mahi tinana noa tetahi o ngā huarahi tino whai hua hei pupuri i tō pehanga toto i roto i te tawhā hauora. Whakatauritea ki te iti rawa o te 150 meneti o te whakakori waenga ia wiki - ka taea tēnei hei haere tere, te kauhoe, te kanikani rānei.

Ko te whakahaere i te ahotea mā ngā tikanga penei i te manawa hohonu, te whakaaroaro, ngā mahi e pai ana ki a koe ka taea te awhina. Ko te moe kounga, te whakaiti i te waipiro, me te karo i te tapeka he mea nui ki te pupuri i te pehanga toto hauora.

Me pēhea te whakatau i te prehypertension?

Ka whakatauhia te prehypertension mā ngā ine pehanga toto i ngā haerenga ki te taote. Ka whakamahi tō taote i te potae pehanga toto hei ine i te pehanga i roto i ō uaua toto ina pā ana tō ngākau, ina okioki ana i waenganui i ngā pā.

Ko te kotahi teitei te pānui kaore e tino tikanga kei a koe te prehypertension. Ko te tikanga ka tangohia e tō taote ngā pānui maha i ngā wā rerekē hei whiwhi i te whakaahua tika o ngā tauira pehanga toto.

Ka whakauhia te whakatau ina tūtohu tonu ō pānui i waenganui i te 120-139 mmHg mō te pehanga systolic (te tau e runga ana) te 80-89 mmHg rānei mō te pehanga diastolic (te tau i raro). Pea ka tūtohutia e tō taote te whakahaere pehanga toto i te kāinga hei whiwhi i ngā pānui i roto i tō taiao noa.

I etahi wā pea ka tūtohutia e tō taote ngā whakamātautau atu hei tirotiro i ngā āhuatanga kei raro i te pānga ki tō pehanga toto. Pea ka uru ēnei ki ngā whakamātautau toto hei tirotiro i te mahi whatukuhu, he electrocardiogram hei aromatawai i tō ngākau, ētahi atu whakamātautau rānei e hāngai ana ki tō pūmanawa hauora motuhake.

He aha te maimoatanga mō te prehypertension?

Ko te maimoatanga mō te prehypertension e arotahi ana ki ngā whakarerekētanga noho i te wāhi o ngā rongoā. Ka hoatu e tēnei huarahi ki tō tinana te tupono pai ki te hoki ki te pehanga toto noa.

Pea ka tūtohutia e tō taote te huarahi noho whānui e whakauru ana ki:

• Te whai i te mahere kai hauora ngākau penei i te kai DASH
• Te whiwhi i te mahi tinana noa i te nuinga o ngā rā o te wiki
• Te pupuri i te taumaha hauora te ngaro rānei i te taumaha ki te hiahiatia
• Te whakaiti i te inu waipiro
• Te whakahaere i te ahotea mā ngā tikanga whakaoti hauora
• Te whiwhi i te moe pai, kounga i ia pō

Kaore e tino tūtohutia ngā rongoā mō te prehypertension anake. Heoi, ki te mea he āhuatanga atu kei a koe penei i te mate huka, te mate whatukuhu rānei, ki te kore ngā whakarerekētanga noho e ranea ana i muri i ngā marama maha, pea ka whakaaro tō taote ki te rongoā hei whakarato i te tiaki atu mō ō whatunga.

Ka whai i tō ahunga whakamua tō taote mā ngā tirotiro noa me ngā ine pehanga toto. Ka mahi tahi rātou ki a koe hei whakarite i tō mahere maimoatanga e hāngai ana ki te pai o te whakautu o tō pehanga toto ki ngā huringa noho.

Me pēhea te whakahaere i te prehypertension i te kāinga?

Ko te whakahaere i te prehypertension i te kāinga ko te hanga i ngā tikanga o ia rā e mau tonu ana e tautoko ana i te pehanga toto hauora. Ko te matua ko te mahi i ngā huringa haere māmā ka taea e koe te pupuri mo te wā roa i te whakamātautau ki te huri i ngā mea katoa i te wa kotahi.

Tīmatahia mā ō tikanga kai mā te whakaiti haere i te konutai me te piki ake i ngā kai e nui ana te pāhare pātai. Pānuihia ngā tohu kai, tunua atu ngā kai i te kāinga, whakamātautauhia ngā otaota me ngā mea kakara i te wāhi o te tote mō te reka. Ko ngā huringa iti penei i te kōwhiri i ngā huawhenua hou, kē rānei i te kāni ka taea te whakarite i te rerekētanga nui.

Whakauruhia te nekehanga ki roto i tō mahi o ia rā i ngā huarahi e pai ana i te wāhi o te kawenga. Pea ka āhei tēnei te tikanga o te piki i ngā arawhata, te waka atu i te tawhiti, te kimi rānei i ngā mahi tinana e tino pai ana ki a koe. Ahakoa ngā haerenga 10-meneti i muri i ngā kai ka taea te awhina.

Whakaarohia te whiwhi i te kaitautoko pehanga toto kāinga hei whai i tō ahunga whakamua. Tangohia ngā pānui i te wā kotahi ia rā, pupurihia he rārangi ngāwari, ā, tuhia ēnei korero ki tō taote i ngā haerenga.

Whakamahia ngā tikanga whakahaere ahotea e mahi ana mō tō noho. Pea ka āhei tēnei te tikanga o ngā mahi manawa hohonu, ngā taupānga whakaaroaro, te tuhituhi rangitaki, te whakarite rānei i te wā mō ngā mahi e awhina ana i a koe ki te okioki me te utu.

Me pēhea te whakarite mō tō whakatau ki te taote?

Ko te whakarite mō tō whakatau ka awhina i te whakarite ka whiwhi koe i te uara nui rawa atu i tō wā me tō taote. Tīmatahia mā te kohikohi i ngā korero mō tō āhuatanga hauora o nāianei me ētahi pātai e hiahia ana koe ki te kōrero.

Mau mai he rārangi o ngā rongoā, ngā taapiri, me ngā huaora katoa e tangohia ana e koe, i te mea ka taea e etahi o ēnei te pā ki te pehanga toto. Ki te mea kua whakahaerehia e koe tō pehanga toto i te kāinga, mau mai ēnei pānui hei tuhi ki tō taote.

Tuhia ētahi tohu kua kitea e koe, ahakoa kaore e rite ki te pehanga toto. Tuhituhia hoki tō hītori whānau o te mate ngākau, te pehanga toto teitei, te pōkaikino rānei, i te mea ka awhina ēnei korero i tō taote ki te aromatawai i tō tūponotanga.

Whakaarohia ō tikanga noho pono - tō kai noa, te mahi whakakori, ngā taumata ahotea, ngā tauira moe, me te inu waipiro. Me whiwhi tō taote i ēnei korero hei awhina i te hanga i te mahere pono mōu.

Whakaritea ngā pātai mō ngā huringa noho, ngā tūtohu whakahaere, me ngā tohu hei titiro. Kaua e whakaroa ki te ui mō ngā rauemi penei i te tohutohu kai, ngā kaupapa whakakori rānei pea ka wātea hei tautoko i tō haerenga hauora.

He aha te tango matua mō te prehypertension?

Ko te prehypertension te huarahi ngawari o tō tinana e akiaki ana i a koe ki te aro ki tō hauora ngākau i mua i te whanaketanga o ngā raruraru. Ahakoa e hiahia ana ki te aro, he mea tino whakahaeretia mā te huarahi me te whakaaro tika.

Ko te mea tino whakamana o te prehypertension ko te mana nui kei a koe ki te ahu whakamua. Mā ngā huringa noho whakaaro, ka taea e te tini o te iwi te aukati i te ahu whakamua ki te pehanga toto teitei, ā, ka hoki mai ano ō pānui ki ngā tawhā noa.

Mahara kaore ēnei huringa e hiahia ki te tupu i te pō kotahi. Ko ngā taahiraa iti, mau tonu ki te hauora pai te nuinga o te wā ka hanga i ngā hua roa rawa. Mahi tahi me tō rōpū hauora hei hanga i te mahere e rite ana ki tō oranga, ā, e tino mau ana.

Ko tō mahi whakamua ki te whakaoti i te prehypertension inaianei he haumi ki tō hauora roa me te kounga o te ora. Mā te manawanui me te āta whakapau kaha, ka taea e koe te whakahaere i tēnei āhuatanga me te tiaki i tō hauora ngākau mō ngā tau maha e haere mai.

Ngā pātai e ui pinepinetia ana mō te prehypertension

Ka taea te ngaro ake te prehypertension?

Kaore e tino ora te prehypertension me te kore e mahi i ngā huringa noho. Ahakoa ka taea te rereke o te pehanga toto, ko ngā take kei raro i te take o te prehypertension te nuinga o te wā e hiahia ana ki te whakaoti mā te kai, te whakakori, te whakahaere ahotea, me ētahi atu tikanga hauora. Mā ngā whakarerekētanga noho mau tonu, ka taea e te tini o te iwi te whakahoki i tō pehanga toto ki ngā tawhā noa.

Me pehea te maha o te tirotiro i taku pehanga toto ki te mea kei ahau te prehypertension?

Ko te nuinga o ngā taote e tūtohu ana ki te tirotiro i tō pehanga toto i ia 3-6 marama ki te mea kei a koe te prehypertension. Ki te mea kei te mahi koe i ngā huringa noho, he take tūponotanga atu rānei kei a koe, pea ka tūtohu tō taote i te whakahaere nui ake. Ka taea e te whakahaere kāinga te whakarato i ngā korero whai hua i waenganui i ngā haerenga ki te taote, engari kōrerohia te maha me tō kaiwhakarato hauora e hāngai ana ki tō āhuatanga motuhake.

He rite te prehypertension ki te pehanga toto teitei?

Kāo, he rerekē ngā kāwai o te prehypertension me te pehanga toto teitei. Ko te tikanga o te Prehypertension ko te teitei ake o tō pehanga toto i te noa, engari kaore ano kia tae ki te tawhā mō te whakatau i te pehanga toto teitei. He wāhanga whakatūpato noa iho tēnei e hoatu ana ki a koe te tupono ki te mahi i ngā huringa i mua i te whanaketanga o te hypertension katoa.

Ka taea te puta te prehypertension i te ahotea?

Ka taea e te ahotea roa te awhina i te prehypertension mā te whakaiti i ō uaua toto me te whakakore i ngā homoni e piki ana i te pehanga toto. Ahakoa he noa ngā piki ahotea wā poto, ko te ahotea haere tonu mai i te mahi, ngā hononga, ētahi atu take ora rānei ka taea te whai wāhi ki te whanaketanga o te prehypertension. Ko te whakahaere i te ahotea mā ngā tikanga whakaoti hauora he wāhanga nui o te whakahaere pehanga toto.

Me hiahia rongoā mō te prehypertension?

Ko te nuinga o te iwi kei a rātou te prehypertension kaore e hiahia rongoā i te tīmatanga. Ko te tikanga o ngā taote te tūtohu i ngā huringa noho i te tīmatanga, i te mea he whai hua ēnei ki te whakahaere i te prehypertension. Heoi, ki te mea he āhuatanga atu kei a koe penei i te mate huka, te mate whatukuhu rānei, ki te kore ngā huringa noho e ranea ana i muri i ngā marama maha, pea ka whakaaro tō taote ki te rongoā hei whakarato i te tiaki atu.