14 Tips Para Ma-Kontrol ang High Blood Pressure. - By Doc Willie Ong (Internist and Cardiologist)
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00:00.2
Topic po natin, high blood pressure.
00:02.9
Magbibigay tayo ng mga tips, around 14 tips.
00:06.7
Paano ibababa ang blood pressure sa natural na paraan?
00:11.3
Who knows, baka matigil pa natin yung gamot natin.
00:14.3
Kung di naman kayo ganun ka high blood,
00:16.4
baka makontrol na ng walang gamot.
00:18.5
Or kung may gamot kayo, at least mabawasan natin ang gamot ninyo.
00:22.4
Medyo bago itong mga tips na ituturo ko po sa inyo.
00:25.4
So mga new tips to.
00:26.7
So ang normal blood pressure, 120 over 80.
00:30.9
Siyempre, pag 130, 139, medyo mataas na yan.
00:35.0
80 to 89, mataas na yan.
00:36.7
140 over 90 higher, mataas na yan.
00:40.4
Pag 180 over 100, sobra taas na ito.
00:43.1
Ito kailangan na ng gamot.
00:44.7
Pero pag nandito palang 140, 90,
00:47.6
lalo na kung wala ka pang sintomas,
00:50.0
eh baka makuha pa natin ito.
00:52.2
So bilang internist at cardiologist,
00:54.7
ito talaga yung lagi namin.
00:56.7
Ito yung lagi namin nakikita.
00:58.7
Minsan ang high blood, tridor eh.
01:02.7
Pero yung iba, sumasakit ang batok,
01:04.7
nahihirapan huminga,
01:06.7
sumasakit ang dibdib,
01:08.7
parang malakas yung pulso,
01:10.7
irregular heartbeat, o napapagod.
01:12.7
Pero yung iba naman,
01:15.7
Ang mga bagong datos ngayon,
01:17.7
dati, ang may high blood, 25% ng Pilipino.
01:22.7
Pero lately, nagula tayo,
01:24.7
umabot na sa 37% ang may high blood.
01:30.7
Ibig sabihin, parami ng parami
01:32.7
ang may high blood na kababayan natin.
01:36.7
Siguro walang pera pang check-up,
01:38.7
wala siyang makuha ng libre check-up,
01:40.7
o wala siyang pera pang bili ng maintenance na medicine.
01:44.7
Kahit mura ang maintenance medicine,
01:46.7
mura lang amlodipine, mura lang losartan,
01:48.7
pero hindi sila nakaka-maintain,
01:50.7
hindi sila nakaka-pacheck ng BP,
01:54.7
14 home remedies ko na
01:56.7
bababa ang blood pressure
01:58.7
kahit walang gamot.
02:00.7
Ibigay tayo ng tips.
02:06.7
regular exercise.
02:10.7
maglakad lang kayo 30 minutes a day,
02:12.7
nakakababa na ng blood pressure.
02:14.7
Mas mahaba pa sa 30 minutes a day,
02:18.7
Kasi pag maraming exercise,
02:20.7
lalakas yung puso,
02:22.7
lalakas yung mga ugat natin.
02:24.7
Mas efficient ang pumping ng blood.
02:28.7
lagi mo ginagamit yung kotse,
02:30.7
mas hindi siya magasto sa gasolina.
02:32.7
Pero kung bihira mo lang
02:34.7
gamitin yung kotse, may katok yung kotse,
02:36.7
lagi may sira, ay mas magasto
02:38.7
sa gasolina. Paano hindi siya efficient?
02:42.7
reduce sodium intake.
02:46.7
Merong mga tao tinatawag na
02:52.7
ng tao, pinanganak sila,
02:54.7
sensitive sila sa salt.
02:56.7
Ibig sabihin, pag kumain sila na maalat,
02:58.7
nahahigh blood sila.
03:00.7
Pero may ibang tao naman, kahit kumain na
03:02.7
maalat, hindi sila nahahigh blood.
03:04.7
Pero alam ko sa mga Pilipino,
03:06.7
maraming salt sensitive.
03:08.7
Kaya, pag binaba mo yung
03:10.7
asin sa kinakain,
03:12.7
less fast food, less restaurant food,
03:18.7
So may seasoning ang gagamitin natin.
03:22.7
pati sa nilaga, siguro
03:24.7
kalamansi na lang, o suka na lang,
03:26.7
o hot sauce na lang.
03:30.7
Bawas din number three sa alcohol.
03:32.7
Alcohol kasi calories din yun.
03:36.7
So less alcohol, mas nakakababa din
03:38.7
ang blood pressure.
03:40.7
Number four, maganda
03:42.7
ang potassium rich foods.
03:44.7
Diba sinabi ko sa iyo, hindi magandang maalat
03:50.7
yung mga tuyo natin,
03:52.7
daing, mga instant noodles.
03:54.7
Diba? Bawas doon.
03:56.7
Yung mga fried chicken sa fast food, maaalat yun.
03:58.7
Ito, mga potassium
04:02.7
ayaw natin ng sodium, gusto natin potassium
04:04.7
sa gulay at sa prutas,
04:10.7
High potassium foods, vegetable,
04:12.7
green leafy vegetables, tomatoes,
04:16.7
kamote, okay rin ito.
04:22.7
avocado, orange, pwede rin.
04:24.7
Low fat milk, isda.
04:28.7
Mga ibang picture natin.
04:30.7
Ano ba ito? Oatmeal, pwede rin oatmeal.
04:32.7
Pagbababa ng cholesterol.
04:36.7
natural way, bawasan ng kape.
04:40.7
sensitive sa caffeine. Pag uminom
04:44.7
napalpitate sila, tumataas ang blood pressure.
04:46.7
Hindi natin masabi kung sino yung sensitive.
04:48.7
Pero yung iba naman,
04:50.7
kahit uminom ng kape, okay lang sa blood pressure.
04:58.7
Ang masamang stress,
05:00.7
yung chronic stress.
05:02.7
Ang nakaka-high blood
05:04.7
na stress, hindi yung
05:06.7
na-stress ka, ginulat ka ng kaibigan mo,
05:08.7
o napagod ka lang
05:10.7
isang araw, o may nakaaway ka lang
05:12.7
sandali, lumamig na ulo mo.
05:16.7
Ilang taon mo nakasama
05:18.7
yung partner mo, yung mister mo,
05:22.7
lagi kayo nag-aaway gabi-gabi.
05:24.7
O may problema kasi negosyo,
05:26.7
ilang buwan, ilang taon na,
05:28.7
laging lugi, lagi kang puyat.
05:30.7
Yung chronic stress,
05:32.7
tuloy-tuloy, yun ang masama.
05:34.7
Yun ang magpapasikip ng
05:36.7
ugat sa puso, higher risk
05:38.7
for heart attack, may papabilis
05:40.7
ng heart rate, at
05:42.7
bukod sa chronic stress, kulang sa tulog.
05:44.7
Pag kulang sa tulog,
05:48.7
Siyempre, pag stress ka, hindi ka makatulog.
05:50.7
Ano panlaban natin
05:52.7
dito sa chronic stress? Number six,
05:54.7
may pag-aaral makinig ka ng
05:56.7
mga YouTube music.
05:58.7
Maraming music dyan, yung pampakalma.
06:00.7
May music pa nga,
06:02.7
pamparelax, pampababa ng blood pressure.
06:04.7
I-try nyo, actually may pag-aaral yan.
06:12.7
Baka magulat kayo sa tip natin,
06:16.7
Less trabaho, less stressful,
06:20.7
blood pressure. Huwag naman sobrang tamad.
06:22.7
Pero yan nga problema.
06:24.7
Siyempre, pag less ang trabaho,
06:26.7
less ang kita ng pera.
06:28.7
Ma-stress ka rin.
06:30.7
Pag sobra ka naman sa trabaho, maraming kang pera,
06:32.7
pero baka ma-high blood ka.
06:34.7
Piliin mo yung tamang
06:36.7
dami ng trabaho na kaya mo
06:38.7
na hindi ka na-high blood.
06:40.7
Number seven, have to lose weight.
06:42.7
Kailangan magpapapaya talaga.
06:44.7
Pag pumayat ka ng
06:46.7
10 pounds, pwede bumaba
06:48.7
ang blood pressure mo ng 5 to 10 points.
06:54.7
ng 5 to 10 points ang blood pressure mo,
06:56.7
baka hindi mo na kailangan minom ng gamot.
06:58.7
Number eight, siyempre
07:00.7
sigarilyo titigil.
07:02.7
Sigarilyo, nakakataas ng blood pressure,
07:04.7
nakakasira ng ugat,
07:06.7
sa puso, nakaka-high blood siya talaga.
07:10.7
iwas talaga dito sa mga
07:14.7
Itong mga salty natin, itong mga
07:16.7
bad foods, mga sugar,
07:20.7
mga matatamis kasama na rin.
07:22.7
Sa unhealthy foods.
07:28.7
drinks, doughnut,
07:30.7
yung mga dessert natin,
07:34.7
refined carbohydrates, mga
07:36.7
kanin, white rice,
07:38.7
white bread, nakakataba,
07:40.7
nakakataas ng blood sugar,
07:42.7
nakaka-overweight,
07:44.7
at nagkakos din ng high blood.
07:46.7
Okay? Kaya may pag-aaral,
07:48.7
less carbohydrates,
07:52.7
sa isda o sa tofu,
07:54.7
mas okay sa blood pressure.
07:58.7
Number ten, itong mga berries talaga daw
08:00.7
very healthy. Itong mga berries.
08:02.7
Ito, itong berry.
08:04.7
Basta berry, kaya lang mahal nga ang berry.
08:06.7
Mayroon lang tayo bagyo strawberry.
08:08.7
Sa ibang bansa, kung kayo nagtatrabaho doon,
08:10.7
makakita kayo ng blueberry, cranberry.
08:14.7
polyphenols, anti-oxidant,
08:18.7
Less stroke, less heart attack,
08:20.7
less diabetes, gaganda
08:22.7
blood pressure. Mababawa
08:24.7
sa pamamagas sa katawan.
08:26.7
So itong mga berries, sobrang healthy
08:28.7
sya talaga. Number
08:30.7
eleven, mental health. Kailangan
08:34.7
Meditation, prayer, at deep
08:36.7
breathing exercise. Ito,
08:38.7
mabilis magbababa ng blood pressure
08:42.7
Merong iba nga yung mga diver
08:44.7
o yung mga nagsuswimming
08:46.7
talaga na underwater.
08:48.7
Natututo sila ayusin yung
08:50.7
heart rate nila. Napapabagal nila.
08:52.7
So, deep breathing exercise,
08:54.7
ganito dapat. Lagay
08:56.7
yung isang kamay sa tiyan.
09:00.7
paghinga, palakihin ang tiyan.
09:02.7
Hindi dapat lumalaki
09:04.7
yung dibdib. Yung tiyan lumalaki.
09:06.7
Ibig sabihin, diaphragmatic
09:08.7
breathing yan. Mas maraming
09:10.7
oxygen papasok. Pag lumakihan tiyan,
09:12.7
bababa ang diaphragm.
09:16.7
Exhale sa bibig. Mabagal.
09:18.7
Paghinga mo, mga five seconds.
09:22.7
Pigil-hininga, four seconds. Tapos
09:24.7
exhale mo, mga eight seconds.
09:26.7
Mas mabagal, bababa
09:28.7
blood pressure. Mag-isip ka
09:32.7
Eat calcium rich foods.
09:34.7
Maganda rin ang calcium rich foods.
09:38.7
calcium rich foods. Nakita nila,
09:40.7
potassium and calcium rich
09:42.7
foods, maganda sa blood pressure.
09:44.7
Sodium ang masama.
09:46.7
Sodium ang masama, maganda
09:48.7
ang potassium at calcium rich
09:50.7
foods. Low fat milk, isda,
09:54.7
Yung mga, kahit mga
10:00.7
vegetables. Number
10:02.7
thirteen, garlic. Ayan o.
10:04.7
Garlic, pampababa ng blood pressure. Kompleto
10:06.7
pala tong picture natin.
10:08.7
Diba? Bawang. Ganong karaming bawang?
10:10.7
Dalawa hanggang tatlong butil.
10:12.7
Bababa ang blood pressure pero
10:14.7
bahagya lang. So, bilang
10:16.7
internist at cardiologist, syempre
10:18.7
ito, nakakatulong ito lahat ng tips ko.
10:20.7
Maybe bababa blood pressure mo
10:22.7
five points, ten points.
10:24.7
Pero pag sobrang taas talaga blood pressure
10:26.7
nyo, ay baka kailangan nyo maintenance.
10:28.7
Kung na heart attack na,
10:30.7
may complication na, may kidney problem
10:32.7
na, malamang kailangan mo maintenance.
10:34.7
Pero kung wala naman, bata ka pa,
10:36.7
nag-umpisa pa lang high blood mo,
10:38.7
subukan natin ito. Tsaka kahit
10:40.7
umiinom ka ng gamot, gagawin mo rin ito.
10:42.7
So, bawang, maganda.
10:44.7
Dalawa-tatlong butil.
10:46.7
Huwag lang sunugin. Medyo
10:50.7
huwag din masyado marami. Baka
10:52.7
sumakitan ito yan. So, after meals.
10:54.7
Fish oil supplements, bukod sa isda.
10:58.7
na isda, pwede rin ang omega 3
11:00.7
fatty acids fish oil supplement.
11:02.7
At syempre, pag kinombine mo
11:04.7
lahat itong lifestyle
11:06.7
change, mas maganda.
11:08.7
Nakita nyo na. Papakita ko
11:10.7
sa iyo yung summary.
11:12.7
14 tips. Number 14 lifestyle
11:14.7
change. Yung mga bad foods
11:16.7
na sinabi ko, parang masama
11:18.7
sa high blood. Ayan, salt. Alam nyo na.
11:20.7
Tingnan nyo, maigay. Mga
11:22.7
pickled foods. Super alat.
11:26.7
Di ba? Recommended natin
11:28.7
per day, 2,000 mg
11:30.7
lang isang noodle. Halos
11:32.7
8.30 na. Alam mo, may fried chicken.
11:34.7
Hindi ko sasabihin na yung brand.
11:36.7
Yung fried chicken, 1,000
11:40.7
niyang breading. Ang sarap.
11:42.7
Ganun pala kaalat, kaya
11:46.7
Processed meat, talagang inalatan
11:52.7
may preservative, higher cancer
11:54.7
risk. Masarap, pero
11:56.7
konting-konti lang. Paminsan-minsan
11:58.7
lang talaga. Nakaka-high blood.
12:00.7
Pizza, alati. Bawasan
12:02.7
yung topping. Hot
12:06.7
French bread nga.
12:08.7
Actually, medyo salty din pala
12:10.7
sya. May mga salty
12:12.7
na bread eh. Ketchup,
12:14.7
maalat. Ketchup, soy sauce, peach sauce.
12:16.7
Teriyaki. Tapos yung siyempre favorite
12:24.7
Depende. Pag caffeine
12:26.7
sensitive ka, pwedeng tumaas.
12:28.7
Pero pag hindi ka caffeine sensitive, okay
12:30.7
naman yung kafein. Alcohol, sinabi
12:32.7
ko sa inyo, bawasan.
12:38.7
Pag may high blood. Lalo ma-high blood, baka ma-heart
12:40.7
attack. Kulang sa tulog,
12:42.7
sinabi ko sa inyo, di ba? Maha-high
12:44.7
blood ang kulang sa tulog. Kulang sa
12:46.7
exercise, dapat mag-exercise
12:48.7
para bumaba blood pressure.
12:50.7
Alcohol, bawasan.
12:58.7
sinabi ko na sa inyo, mental health and
13:00.7
stress. Para bumaba
13:02.7
blood pressure, makaiwa sa
13:04.7
heart disease. Malungkot
13:08.7
mental health eh. Yung mas malungkot
13:12.7
stress eh. Yung lungkot mo,
13:14.7
titigas leeg mo, titigas likod mo,
13:16.7
titigas yung katawan mo,
13:18.7
kukunot yung mukha mo, plus yung mga
13:20.7
ugat mo, sisikip kaya na high blood.
13:26.7
overweight, syempre. Sabi ko
13:28.7
nga, mas overweight, 20
13:30.7
pounds overweight, sobra ka ng
13:32.7
20 sa blood pressure mo.
13:34.7
Pag nagpapayat ka lang, na-control mo
13:36.7
weight mo, baka mawala yung
13:38.7
high blood mo. Hindi mo na kailangan minom
13:40.7
na gamot. Kaya check lagi ang blood pressure mo.
13:42.7
Okay. Ito po, final
13:44.7
slide natin. Exercise,
13:48.7
relax, no stress, matulog,
13:50.7
at lastly, uminom
13:52.7
ng maraming tubig. May pag-aaral po yan.
13:56.7
of water for some reason,
13:58.7
basta hindi dehydrated
14:02.7
Pag dehydrated ang katawan, hirap
14:04.7
ang puso. Mas naka-heart failure
14:06.7
pag dehydrated. Pag kompleto
14:08.7
sa tubig, 8 to 10 glasses,
14:10.7
kalmado yung puso, mas
14:12.7
bababa din yung blood pressure.
14:14.7
Maraming salamat po.
