120 over 80: A Book on How to Beat Hypertension Rather Than Just Lower Blood Pressure

From the author
Book introduction
Part 1
Why blood pressure rises
A gene responsible for hypertension has been found
Asymptomatic course of hypertension
Blood pressure as a reaction to the “white coat”
Are there age norms for blood pressure?
How to measure blood pressure correctly
What types of blood pressure monitors are there
Blood pressure monitors for people with a problematic pulse
A new, more accurate blood pressure monitor has been created
Three stages of hypertension
Stage 1 of hypertension
Stage 2 of hypertension
Stage 3 of hypertension
“Decapitated” hypertension
Systolic and diastolic hypertension
Primary and secondary hypertension
“Kidney” and “heart” pressure
A task for hypertensives: how to calculate average blood pressure?
An illness called “cigarette”
And what about alcohol?
Treatment of hypertension with medications
The main thing is to prevent pressure spikes
Modern medicines for hypertension
The main classes of antihypertensive drugs
Diuretics
Beta-blockers and centrally acting drugs
Calcium antagonists
Angiotensin-converting enzyme inhibitors and angiotensin receptor antagonists
Alpha-1 receptor blockers
How a doctor chooses a medication for a patient
Taking diuretics requires replenishing potassium and magnesium
About a diet that replenishes potassium and magnesium
A vaccine for hypertension
Medicinal plants in the treatment of hypertension
Complications of hypertension
Loads that must be controlled
Physical loads
Stress loads
Time in the cold
Body weight and food intake
Spine condition
Stroke—an alarming complication of hypertension
Who is at risk?
What should you do if you are at risk?
Disorders of cerebral blood circulation
The harbinger of hypertension—vegetative dystonia
Transient disorders of cerebral blood circulation
Transient ischemic attack, or mini-stroke
Hypertensive cerebral crisis
Stroke—an acute disorder of cerebral blood circulation
Warning signs of stroke
Blood pressure in stroke
Ischemic stroke from excessive hypotensive therapy
First aid for stroke
Hypertension and kidneys
Signs of kidney damage
A new method of treating hypertension without pills
Hypertension can lead to blindness
Problems with potency? Check the heart and blood vessels!
A blood-pressure control remote on the nose mucosa
Smells and vascular tone
Reflexology in hypertension
Acupressure: what it is
A calming-stopping acupressure method
An arousing-tonifying acupressure method
Treating hypertension with acupuncture
Acupuncture points for massage in hypertension
Regulating vascular tone through acupuncture microsystems
Massage of reflex zones on the feet according to A. Birakh
Acupressure in high blood pressure
Acupressure in low blood pressure
Manotherapy, or massage of the fingers
Massage of the fingertips
Part 2
Natural regulators of cardiovascular health
Hypertension—“a disease of regulation”
How to increase reserves of health
Depression level test
Body-mind regulation
Hypertension is a disease of accountants and chess players
Healthy sleep restores emotional balance
Psychological gymnastics before sleep
Two ways to fall asleep
Isometric relaxation method
Quay method. Influence on the subconscious in a trance state
How to conduct self-suggestion
Psychological settings before bedtime
Biofeedback—a method of bioregulation
Myographic and temperature biofeedback training
Breathing relaxation
Imagery relaxation
Contrast visualization
Game-based bio-control
How therapeutic computer games work
Games “Vira!” and “Rowing channel” lower blood pressure
Breathing and hypertension
Breathing exercises that reduce blood pressure
How to create a moderate oxygen deficit
Breathing gymnastics by A. N. Strelnikova
Hypertension and aging
Don’t lie around in bed!
Your biological age
Tests to determine biological age
How to reduce your biological age
Mobility, flexibility, and balance defeat hypertension
Academician Amosov’s “1000 movements” exercise
First exercise: “Bending forward”
Second exercise: “Bending to the sides”
Third exercise: “Hands behind your back”
Fourth exercise: “Torso rotation”
Fifth exercise: “Pulling legs to the abdomen”
Sixth exercise: “Sitting bends”
Seventh exercise: “Squats”
Eighth exercise: “Push-ups”
Ninth exercise: “Jumps”
Tenth exercise: “Running in place”
Balance and stay young!
The Pilates health system
Exercises to maintain static balance
Exercises to maintain dynamic balance
Aerobic loads for the heart and blood vessels
Test your heart
Test “Pulse at rest”
Test “60 steps”
Test “20 squats”
Harvard step test
Cooper’s 1.5-mile test
Another task for hypertensives
And again, we learn to walk…
Tone-walking to lower pressure
Academician Amosov’s advice
High blood pressure? Pay attention to your neck!
Isometric exercises for neck muscles
Exercise “A book on your head”
Exercise “The hand presses into the forehead”
Exercise “Palms on the back of the head”
Exercise “Hand on the temple”
Exercise “Hand on the cheek”
Vertebrobasilar insufficiency: what it is
Self-traction of the neck: micro-exercises
Exercise “Pulling the head upward while sitting”
Exercise “Pulling the head upward while lying down”
Floor exercises in a hands-and-knees position
Exercise “Looking up”
Exercise “Looking right”
Exercise “Looking left”
1000 causes of headaches
Therapeutic posture-movements for headaches
“Stretching” the head
Lying with support on tennis balls
Lying with support on fingertips
Four-phase point massage for headaches
Training peripheral vessels normalizes blood pressure
Contrast baths for hands and feet
Hot foot baths
Massage under the shower when you feel well
Therapeutic baths
Turpentine baths according to Zalmanov
Mustard baths—similar to turpentine
What other baths are there?
A few unusual recipes for hypertension
An Indian method of treating hypertension with iodine
Ear massage for hypertension
Stress relief by finger clicking
Green color normalizes blood pressure
Menu for the hypertensive
No “cholesterol mania”!
Fats are not all the same
Fiber against cholesterol
A colorful menu for healthy eating
PLUS calcium, magnesium, potassium
…MINUS sodium
Let’s sum it up
The balunista air diet
Diets to eliminate excess fluid
“Ethnic” medicine for hypertension
You can’t do without salt at all!
Diets with reduced salt content
Rice diet for hypertensives
Rice-and-compote diet by Kempner
Recipe for compote for the Kempner diet
Daily rice-and-compote ration according to Kempner
“Salt-free” fasting days using Professor Gerasimeno’s method
Seven days without salt
A cosmic bath instead of a diet
Drinking regimen in hypertension
To drink or not to drink—that is the question
Obesity and hypertension
Lose weight, you can’t pardon!
The formula for healthy slimness
Low-salt ration for high blood pressure
How to reduce the amount of salt in your diet
Your grocery basket
Healthy cooking in your kitchen
Rules of a healthy meal
A few more useful tips for building your menu
You’ll have to give up stimulants
Fish—every day
Asparagus and dill—as a vasodilating remedy
Don’t forget the green salad
Red vegetables and fruits are beneficial for hypertension
Which juices are helpful for hypertension
Drink tomato juice. Without salt!
Pumpkin juice instead of sleeping pills
Beet juice with honey water in hypertension
Diuretic effect from potato juice
Juice and syrup from asparagus for the heart and blood vessels
Fruits and fruit drinks every day
Pineapple—against vascular diseases
Bananas and apricots—sources of potassium
Lingonberries and lingonberry drinks—real help for the hypertensive
A healing drink of rose hips with honey
Lemon strengthens blood vessels
Black chokeberry expands blood vessels
White wine for hypertensives
Therapeutic nutrition for hypertension
What they feed patients with hypertension in therapeutic nutrition clinics
What replaces salt
Low-salt diet for hypertension and obesity
The DASH system—an evidence-based dietary approach to hypertension treatment
Meteorosensitivity and hypertension
Seasonal reconfiguration of the body
If adaptation reserves are reduced
Meteorosensitivity test
If it’s very hot or too cold
How atmospheric pressure affects wellbeing
Sun and blood vessels
How to reduce meteorological dependence
A shower for a meteorosensitive person
Sea salt baths
Baths with valerian, motherwort, chamomile
Don’t reset your biological clock
Sleep in complete darkness
Questions and answers
Leading medical institutions in the Russian Federation where hypertension is diagnosed and treated