1. Check Health Regularly
Besides routinely checking yourself at the hospital, you can also take preventive measures from home, namely by checking blood pressure at home (CERAMAH). Of course, to measure blood pressure, a validated digital blood pressure measuring device is required. The steps are as follows:
- Sit for 2 to 5 minutes
- Avoid drinking coffee
- Avoid taking medication
- Do not hold back urine
Repeat the measurement 2 to 3 times with a 1-minute interval to obtain blood pressure variation data
2. Eliminate Cigarette Smoke
Smoking is one of the risk factors for hypertension. Therefore, try to avoid it as much as possible. If you have this habit, try to gradually reduce it. Besides being beneficial to avoid hypertension, this strategy is also very good for maintaining lung and heart health.
3. Regular Physical Activity
In general, everyone is advised to engage in physical activity for at least 150 minutes per week. Simply put, divide it into 30 minutes per day for 5 days a week. The types of physical activity that can be done are very varied, such as jogging, running, weightlifting, aerobic exercise, or others. Choose the type of exercise that you like and can do.
4. Balanced Diet
A balanced diet in Indonesia refers to the daily consumption guidelines for a balanced nutritional pyramid. In this guideline, we are advised to consume 3-4 servings of staple foods, 3-4 servings of vegetables, 2-3 servings of fruits, and 2-4 servings of side dishes. Additionally, there is also what is called G4G1L5, which means 4 tablespoons of sugar, 1 teaspoon of salt, and 5 tablespoons of fat/oil per day. Don't forget to drink at least 8 glasses of water.
Additionally, you can also follow the principle of "Fill My Plate." Imagine you are eating using a plate. Divide the plate into 2 equal parts. Fill ⅔ of the first ½ part with staple foods and the remaining ⅓ for side dishes. Then, fill ⅔ of the second ½ part with vegetables and the remaining ⅓ with fruits.
5. Get Enough Rest
To maximize your lifestyle, don't forget to get enough rest. Your body needs time to restore its function and gather energy back to be able to function again. Recognize the signals of your body's fatigue, don't ignore them, and get enough rest. Stop your current work and resume when your body feels refreshed.
6. Manage Stress Well
Stress has become part of everyday life. Some people are easily stressed, but there are also those who can control themselves. Proper stress management can make your body more relaxed. You will be more adept at controlling yourself when pressure comes, become calmer, and automatically maintain smooth blood flow.
So remember, Ladies, prevent hypertension with the SMART strategy. Check health regularly, eliminate cigarette smoke, engage in regular physical activity, maintain a balanced diet, get enough rest, and manage stress well. Do it comprehensively and reap extraordinary benefits. Prevention is better than cure, isn't it?
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