Ngaba kufuneka ujonge uxinzelelo lwakho lwegazi imini yonke? Yonke into malunga nokubeka iliso kuxinzelelo lwegazi oluhamba iiyure ezingama-24!

Ngaba wakha waya kugqirha waza wahlolwa uxinzelelo lwakho lwegazi wathi, "Owu, uxinzelelo lwam lwegazi lubonakala luphezulu kancinci"? Ngelo xesha, unokucinga, "Owu, ndiyihlolile ekhaya, kodwa ayiphezulu kangako." Kulapho indlela ekhethekileyo esiza kuthetha ngayo inokusinceda. Oku kubizwa ngokuba kukujonga uxinzelelo lwegazi iiyure ezingama-24, okanye ngesiNgesi , ukujonga uxinzelelo lwegazi oluhambahambayo . Masibone ukuba yintoni, yenziwa njani, kwaye ibaluleke kubani.

Yintoni le ngokujonga uxinzelelo lwegazi lwakho imini yonke?

Ngamafutshane, le yindlela yokulinganisa uxinzelelo lwakho lwegazi rhoqo, okanye uxinzelelo lwegazi, kwixesha leeyure ezingama-24, ngelixa usebenza ngokuqhelekileyo, ulele, kwaye ngamaxesha onke. Uxinzelelo lwegazi oluphezulu kuxa inani eliphezulu loxinzelelo lwakho lwegazi, okanye uxinzelelo lwe-systolic , liyi-130 mmHg okanye ngaphezulu, kwaye/okanye inani elisezantsi, okanye uxinzelelo lwe-diastolic , liyi-80 mmHg okanye ngaphezulu.

Ngokwesiqhelo, ujongwa uxinzelelo lwakho lwegazi kuphela xa uye kugqirha. Oku kwenziwa kusetyenziswa umatshini obizwa ngokuba yi-sphygmomanometer onamatheliswe engalweni yakho uze ucinezelwe. Kodwa kule ndlela yokuhambahamba, unxiba i-cuff engalweni yakho kunye nesixhobo esincinci esinamatheliswe kwibhanti okanye esinqeni iiyure ezingama-24 ngosuku. Esi sixhobo silinganisa uxinzelelo lwakho lwegazi rhoqo emva kwemizuzu eli-15-30 emini kunye nemizuzu engama-60 ebusuku. Sinokulinganisa nesantya sentliziyo yakho, oku kuthetha ukuba intliziyo yakho ibetha ngokukhawuleza kangakanani. Ugqirha usebenzisa olu lwazi ukufumanisa ukuba uxinzelelo lwakho lwegazi oluqhelekileyo lungakanani kwiiyure ezingama-24, utshintsho kuxinzelelo lwegazi, kunye notshintsho kwisantya sentliziyo.

Kutheni le ndlela isetyenziswa?

Zininzi izizathu zokuba oogqirha basebenzise le ndlela. Makhe sijonge ezinye zezona ziphambili:

• Qinisekisa imeko ye-Hypertension: Ngamanye amaxesha, ngugqirha kuphela onokuxilonga uxinzelelo lwegazi oluphezulu. Ngale ndlela, unokwazi ngokuqinisekileyo ukuba une-high blood pressure ngokwenene.
• Jonga indlela uxinzelelo lwakho lwegazi olutshintsha ngayo kwimisebenzi yakho yemihla ngemihla kunye nokulala: Ngokwesiqhelo, xa silele, inani eliphezulu (i-systolic) loxinzelelo lwegazi liyancipha malunga ne-10% - 20%. Kodwa oku akwenzeki kubo bonke abantu. Kwabanye, kunokuhlala kufana okanye kunyuke.
• Jonga ukuba amayeza akho oxinzelelo lwegazi asebenza kakuhle na: Amayeza akho oxinzelelo lwegazi asenokungawulawuli uxinzelelo lwegazi imini yonke. Ugqirha wakho unokukwazi ukulungisa idosi, atshintshe ixesha olithathayo, okanye akunike elinye iyeza lokulawula uxinzelelo lwegazi.
• Yahlula phakathi koxinzelelo olujongwa ngugqirha kunye noxinzelelo olukhoyo ekhaya:Olu tshintsho lunokukunika umbono othile ngomngcipheko wakho wokuba nesifo sentliziyo .

Le ndlela yokujonga uxinzelelo lwegazi oluhambahambayo inokubona utshintsho olungaqhelekanga kuxinzelelo lwegazi olunokuthi lungabonwa ngezinye iindlela.

Ukuchonga iipateni ezahlukeneyo zoxinzelelo

Esebenzisa le ndlela, ugqirha angabona iipateni ezahlukeneyo zoxinzelelo. Masibone ukuba zeziphi.

Yintoni 'i-White Coat Hypertension'?

Khawucinge nje, kukho abantu abaxinezeleko lwegazi oluqhelekileyo ekhaya, kodwa xa besiya kugqirha okanye esibhedlele, uxinzelelo lwabo lwegazi luyanyuka. Kufana nokuba xa ubona uboya obumhlophe bukagqirha, uxinzelelo lwakho lwegazi luyanyuka. Yiyo loo nto ibizwa ngokuba yi -'White Coat Hypertension' okanye 'iWhite Coat Syndrome'. Ngenxa yesi sizathu, nomntu ongenalo uxinzelelo lwegazi ngempazamo unokucinga ukuba unoxinzelelo lwegazi. Phakathi kwe-10% kunye ne-30% yabantu ababonisa uxinzelelo lwegazi oluphezulu eofisini kagqirha banokuba nale meko.

Izikhokelo zangoku azicebisi ukuba usebenzise amayeza ukuba uxinzelelo lwakho lwegazi luqhelekile ngaphandle kweofisi kagqirha wakho usebenzisa le ndlela yokunyanga ngaphandle. Nangona kunjalo, uphando olongezelelekileyo luyafuneka ngale ngxaki. Ngenxa yokuba 'uxinzelelo lwegazi olumhlophe' lusenokuba luphawu lokuqala lwengxaki yoxinzelelo lwegazi, kubalulekile ukuba wena nogqirha wakho nikwazi oku.

Uxinzelelo lwegazi oluqhubekayo

Oku kuthetha ukuba uxinzelelo lwakho lwegazi luphezulu nokuba ukwiofisi kagqirha, ekhaya, okanye naphi na apho ukhoyo. Uphando lubonise ukuba le meko inyusa umngcipheko wokulimala kwentliziyo nezintso , kunye neemeko ezifana nestroke .

'Uxinzelelo lwegazi olufihliweyo'

Kulapho uxinzelelo lwakho lwegazi luqhelekile xa ubona ugqirha wakho, kodwa luphakame xa ulujonga ekhaya okanye ngelinye ixesha. Kufana nokuba uxinzelelo lwegazi lufihliwe . Le meko inokuchaphazela ukuya kuthi ga kwi-30% yabantu abadala abanoxinzelelo lwegazi oluqhelekileyo kugqirha wabo. Ukuba unesifo sezintso , isifo seswekile , okanye i-obstructive sleep apnea , usemngciphekweni omkhulu wokufumana olu 'xinzelelo lwegazi olufihliweyo'.

Uxinzelelo lwegazi lwasebusuku - Uxinzelelo lwegazi oluphezulu ebusuku

Oku kuthetha ukuba uxinzelelo lwakho lwegazi luyanda ngelixa ulele. Le meko ichaphazela malunga nabantu ababini kwabamhlophe abali-10 kunye namalunga nabane kwabamnyama abali-10. Ixhaphake kakhulu kubantu abanesifo seswekile kunye nesifo sezintso. Uphando luyaqhubeka ukuze kubonwe ukuba ukunyuka koxinzelelo lwegazi ebusuku kunokuchaphazela njani isifo sentliziyo.

Ngubani ofanele le ndlela?

Le ndlela yokujonga uxinzelelo lwegazi oluhambahambayo inokuba luncedo kubantu abaninzi. Ugqirha wakho angacebisa le ndlela kwiimeko ezilandelayo:

• Ngokweziphumo ezithathwe kwiofisi kagqirha, unesifo soxinzelelo lwegazi oluphezulu, kodwa awukaqali ukusebenzisa amayeza.
• Ukuba kufuneka utshintshe amayeza akho oxinzelelo lwegazi.
• Ukuba uxinzelelo lwakho lwegazi lusephezulu nangona usela amayeza.
• Ukuba usebenzisa amanye amayeza anokuchaphazela uxinzelelo lwakho lwegazi.
• Ukuba uhlala uziva unesizungu okanye uxinzelelo lwegazi oluphantsi (hypotension) .
• Ukuba une-high blood pressure ngexesha lokukhulelwa.

Ngaba ukufundwa kwalo matshini kuchanekile?

Ewe, ngokuqinisekileyo. Le ndlela yokujonga uxinzelelo lwegazi oluhambahambayo yindlela echanekileyo nesebenzayo yokulinganisa uxinzelelo lwegazi lakho. Inika ugqirha ulwazi olungcono kunokuba uye kugqirha kwaye ujonge uxinzelelo lwegazi lakho ngelo xesha kuphela. Kuba ilinganisa uxinzelelo lwegazi kunye nesantya sentliziyo yakho rhoqo kwiiyure ezingama-24.

Ulungiselela njani oku?

Ugqirha wakho uza kukuxelela indlela yokulungiselela oku, kodwa ngokubanzi, khumbula ezi zinto zilandelayo:

• Khetha usuku kwezi yure zingama-24 oluhambelana nesiqhelo sakho. Mhlawumbi usuku lweveki lungcono kunempelaveki.
• Cwangcisa ukubhala phantsi yonke into oyenzayo kwezi yure zingama-24, kuquka xa uvuka, xa ulala, xa usela amayeza akho, xa utya, njl. Kwakhona, bhala phantsi naziphi na iimpawu ozifumanayo (umz., isiyezi, ukuphefumla kancinci).

Kukwakho nezinto ekungafanele uzenze kwezi yure zingama-24:

• Musa ukwenza umsebenzi onzima womzimba.
• Musa ukuya kuhlamba okanye ukuqubha.
• Musa ukususa nayiphi na inxalenye yesixhobo ngaphandle kokubuza ugqirha wakho.

Uyenza njani le nto?

Nangona olu hlolo loxinzelelo lwegazi olukhawulezileyo lwenziwa ngaphandle kweofisi kagqirha, kusafuneka uye kubona ugqirha ukuze uqalise. Kulapho ufumana khona ezi zixhobo kunye nemiyalelo.

Kwenzeka ntoni xa usiya kugqirha?

• Ufumana izixhobo: Oku kuquka isixhobo esifana nonomathotholo omncinci kunye nekhafu. Esi sixhobo sincinci sibotshelelwe esinqeni okanye ebhantini. Ikhafu kunye nesixhobo ziqhagamshelwe ngetyhubhu.
• Ugqirha uza kuncamathisela umtya engalweni yakho aze alungise isixhobo: Nje ukuba yonke into ifakwe kakuhle, ugqirha uza kuqalisa ukurekhoda idatha.
• Uza kufumana imiyalelo: Ugqirha uza kukunika imiyalelo ecacileyo. Kufuneka uyilandele ngokuchanekileyo. Buza nayiphi na imibuzo onokuba nayo ngaphambi kokuba uphume eofisini. Esi sixhobo siza kuqhotyoshelwa emzimbeni wakho xa uhamba. Ugqirha uza kukuxelela nokuba usikhuphe nini kwaye usibuyisele nini.

Kwenzeka ntoni emva kokuba ufikile ekhaya?

• Isiciko sengalo yakho siyavuvukala ngexesha elifanelekileyo:Oku kunokwenzeka rhoqo emva kwemizuzu eli-15-30 emini, kwaye rhoqo emva kwemizuzu engama-60 ebusuku. Ibhendi iyavuthelana xa isixhobo silinganisa uxinzelelo lwakho. Uya kuyiva icinezela ingalo yakho. Ihlala ixesha elifutshane kuphela. Ungafumana umlinganiselo ochanekileyo ngokubamba ingalo yakho ingashukumi ngelo xesha .
• Ubuthongo bunokuphazamiseka: Ungavuka ngexesha lovavanyo loxinzelelo lwegazi ebusuku. Oku kuqhelekile. Kodwa zama ukungakunaki kangangoko unako uze ubuyele ebuthongweni.
• Qhubeka nomsebenzi wakho wesiqhelo: Yenza yonke into ngendlela oqhele ukwenza ngayo, ngaphandle kokuhlamba, ukudada, kunye nokuzilolonga okunzima. Gcina idayari njengoko ugqirha wakho ekuxelela.
• Sela amayeza akho njengoko ugqirha wakho ekuyalele: Buza ugqirha wakho ukuba kufuneka uqhubeke nokusela amayeza akho ngeli xesha lokulinganisa uxinzelelo lwegazi. Landela loo miyalelo ngokuchanekileyo.

Ulala njani ngesixhobo sokujonga uxinzelelo lwegazi?

Inyaniso kukuba, usenokuba nengxaki yokulala kancinci. Kuba awuqhelanga ukulala unebhanti engalweni yakho. Kodwa zama ukuphumla kangangoko unako. Yenza ezinye izinto eziza kwenza ulale lula. Umzekelo:

• Yithi vu ingoma ekhanyayo.
• Vala iifestile uze uvale ukukhanya okukhanyayo.
• Gcina igumbi likwiqondo lobushushu elilungele wena (lingatshisi kakhulu okanye libanda kakhulu).

Buza ugqirha wakho ukuba unako na ukwenza naluphi na utshintsho kwisixhobo sakho ngelixa ulele. Umzekelo, ukuba ungalisusa ibhanti esinqeni sakho uligcine kufutshane nomqamelo wakho. Kodwa kuphela xa ugqirha wakho ekuyalela ukuba wenze njalo. Ukuba unebhanti esihlahleni, kungcono ungayisusi kude kube ngoku. Thetha nogqirha wakho malunga nento onokuyenza ukuze ulale kakuhle.

Zithini iingenelo zoku?

Le ndlela yokujonga uxinzelelo lwegazi oluhambahambayo sisixhobo esiluncedo kakhulu esikunceda ufumane unyango olufanelekileyo kuwe. Ezinye zeenzuzo zale ndlela zezi:

• Ungalinganisa uxinzelelo lwakho lwegazi ngokuchanekileyo: Le ndlela ilinganisa uxinzelelo lwakho lwegazi imini yonke, hayi kube kanye okanye kabini. Ekubeni uxinzelelo lwegazi luhlala lutshintsha ngokuxhomekeke kwixesha losuku kunye nento oyenzayo, le yindlela ekuphela kwayo yokulinganisa ngokuchanekileyo uxinzelelo lwakho lwegazi kunye neepateni zalo.
• Ungaqiniseka ukuba une-'White Coat Syndrome': Ukuba uxinzelelo lwakho lwegazi luyanda kuphela xa ukugqirha, oko kuthetha ukuba une-'White Coat Syndrome.' Ukwazi oko kunokukunceda uphephe ukuthatha amayeza angeyomfuneko.
• Ungafumanisa ukuba unayo na i-'masked hypertension': Ukuba uxinzelelo lwakho lwegazi luphantsi xa ubona ugqirha wakho, kodwa luphezulu ngamanye amaxesha, oko kuthetha ukuba uxinzelelo lwakho lwegazi oluqhelekileyo "lufihliwe." Le yingxaki yesifo sentliziyo ebesingayi kubonwa. Kwiimeko ezinjalo, ugqirha wakho unokukunika amayeza okunciphisa uxinzelelo lwakho lwegazi, kunye nokunciphisa umngcipheko weengxaki ezifana nestroke.
• Isicwangciso sakho sonyango siya kukhokelwa yi:Olu hlolo lunceda ekuvavanyeni indlela osabela ngayo kumayeza oxinzelelo lwegazi oluphezulu ixesha elide. Ugqirha wakho angalungisa isicwangciso sakho sonyango njengoko kufuneka.

Ngaba kukho naziphi na iingxaki?

Nangona le ndlela yokulinganisa uxinzelelo lwegazi ingangenisi gazi kwaye ingenzakalisi umzimba , inokuba yinto engathandekiyo kwabanye abantu. Iingxaki ziquka:

• Intlungu yengalo: Ingalo engasentla inokuba buhlungu kuba ibhanti ihlala ivuthelwa umoya.
• Ukuphazamiseka kokulala: Ukulinganisa uxinzelelo lwegazi ebusuku kunokuphazamisa ukulala.
• Ukunganyamezelani nolusu: Ibhande linokubangela ukurhawuzelela okuncinci kolusu. Oku kudla ngokuziphelela.
• Ixabiso: Ezinye iinkampani zeinshorensi zihlawula kuphela ezi zixhobo zokuzilungiselela kwiimeko ezikhethekileyo. Umzekelo, ukuba ugqirha wakho ukrokrela ukuba une-'white coat syndrome' okanye 'i-masked hypertension.' Buza ugqirha wakho ukuba iza kukubiza malini.

Zifumaneka njani iziphumo? Zithini?

Ugqirha wakho uza kukhuphela idatha esuka kwisixhobo ukuya kwikhompyutha, eya kuhlalutya ukufundwa koxinzelelo lwakho. Emva koko ugqirha uza kuthetha nawe ngeziphumo kunye nokuba zithetha ukuthini kuwe.

Nazi ezinye zeziphumo ugqirha anokuxoxa ngazo nawe:

• Uxinzelelo lwegazi oluqhelekileyo lweeyure ezingama-24: Eli lixabiso eliphakathi loxinzelelo lwakho kulo lonke ixesha lokujonga.
• Uxinzelelo lwegazi emini: Olu luxinzelelo lwakho oluqhelekileyo xa uvuka.
• Uxinzelelo lwegazi lwasebusuku: Olu luxinzelelo lwakho oluqhelekileyo ngexesha lokulala.
• Iipateni zokuntywila ebusuku: Lo ngumahluko phakathi koxinzelelo lwakho lwasemini kunye noxinzelelo lwakho lwasebusuku. Uvavanyo lwasebusuku lufanele lube phantsi.

Zithini ixabiso elifanelekileyo loxinzelelo lwegazi oluhambahambayo?

Ezi zilandelayo zithathwa njengexabiso eliqhelekileyo (elilungileyo) lokujonga uxinzelelo lwegazi oluhambahambayo:

• Umndilili weeyure ezingama-24: 125/75 mmHg okanye ngaphantsi.
• I-BP yasemini: 130/80 mmHg okanye ngaphantsi.
• I-BP yasebusuku: 110/65 mmHg.
• Iipateni zokuntywila ebusuku: Ukwehla koxinzelelo phakathi kwe-10% kunye ne-20%.

Ugqirha uza kukuxelela ukuba ungalindela nini ukubona iziphumo. Baza kuxoxa nawe ngeziphumo baze bakuxelele ukuba wenze ntoni emva koko, umzekelo, ukuba kufuneka batshintshe amayeza akho.

Kufuneka ufowunele ugqirha nini?

Ngelixa ujonge eli xesha leeyure ezingama-24, fowunela ugqirha wakho ngamaxesha anje ngala:

• Ukuba kukho ingxaki yobuchwepheshe kwisixhobo.
• Ukuba unemibuzo malunga noko kufuneka ukwenze okanye ongafanele ukwenze ngeli xesha lokujonga.

Nokuba uzixelela kangaphi ukuba "zola, zola," ungaziva unexhala kwaye uxhalabile xa ugqirha ebeka i-blood pressure cuff engalweni yakho. Yinto eqhelekileyo leyo, kwaye kunzima ukuhlala uzolile. Ukuba kunjalo, le nkqubo yokujonga uxinzelelo lwegazi inokukunceda. Esi sixhobo sijonga uxinzelelo lwakho lwegazi ngelixa usenza imisebenzi yakho yemihla ngemihla. Singakubonisa ukuba ukufundwa koxinzelelo lwegazi oluphezulu ugqirha wakho akubonisayo kuqhelekile na emzimbeni wakho.

Ukongeza ekufumaneni 'i-white coat syndrome,' le ndlela inokunceda ugqirha wakho ukuba axilonge aze anyange ezinye iingxaki ezahlukeneyo zoxinzelelo lwegazi. Thetha nogqirha wakho malunga nendlela olu vavanyo loxinzelelo lwegazi olukhawulezileyo olunokukunceda ngayo kunye noko unokukufunda kwiziphumo.

Izinto ezibaluleke kakhulu ekufuneka uzikhumbule

Ukujonga uxinzelelo lwegazi oluhambahambayo (i-ABPM) yindlela exabisekileyo yokufumana umfanekiso ochanekileyo woxinzelelo lwakho lwegazi. Inokukunceda ubone ukuba ngaba une-'white coat hypertension', ephezulu kuphela eofisini kagqirha, 'i-masked hypertension', ephezulu ekhaya ngaphandle kobukho bukagqirha, okanye 'i-sustained hypertension', eqhubekayo. Ingakuxelela okuninzi malunga nokuba amayeza akho oxinzelelo lwegazi asebenza ngokufanelekileyo na, ukuba uxinzelelo lwakho lwegazi luphezulu ngaliphi ixesha emini, kwaye nokuba luyehla na ebusuku. Ngoko ke ukuba ugqirha wakho ucebisa olu vavanyo, ungoyiki ukulugqiba. Kubaluleke kakhulu kwimpilo yentliziyo yakho!

Uxinzelelo lwegazi oluphezulu , ukujonga uxinzelelo, uxinzelelo lwemini yonke, uxinzelelo lwegazi olumhlophe, uxinzelelo lwegazi, isifo sentliziyo, uvavanyo loxinzelelo