BP sang (Hypertension) vawn hniam dan

 Thisen sang emaw Hypertension hi "Silent Killer" (Thahruaitu Thawmlo) tia hriat a ni a, a chhan chu a tir lamah na em em a neih loh laiin, hun rei deuh hnuah lungphu chawlh (heart attack), stroke, leh kal chhiatna (kidney failure) a thlen thut thei thin vang a ni.

Thisen sang thunun dan leh vawn hniam dan kawng hrang hrang, damdawi chauh rinchhan lova mahni nundan phung (lifestyle) hmanga kan tih theih te i lo en ang e:

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1. Chi (Sodium) Ei Tlem Rawh

Mizote hian chi kan ei hnem em em a, hei hi BP sanna chhan lian ber pakhat a ni. Taksa-a chi (sodium) a tam hian, thisen dawtah tui a inkhawl hnem a, chu chuan thisen dawt bang kha a rawn nawr na (pressure) thin a ni.

• Ei zat tur: Ni khatah chi bawkkhawn (te) khat aia tam ei loh a tha.

• Processed Foods: Ramen (Maggi), chips, thil rep (smoked meat), leh thil um (pickle) ho hi kalsan hram rawh. Hengah hian chi a tam em em.

• Tip: Chaw eia chi telh belh (table salt) hi bansan la, chi aiin thlai hnah leh spices (hmarcha, purun, ginger) hmangin i chaw hmeh tui tir zir rawh.

2. DASH Diet Hmang Rawh

Khawvel pumah BP tihniam tura an hman lar ber chu DASH (Dietary Approaches to Stop Hypertension) hi a ni.

• Potassium: Potassium hian sodium hnathawh a rawn do let a, thisen dawt a thlahdul thin. Potassium hmuhna tha chu: Balhla (Banana), Tomato, Lungman (Potatoes), leh Antam.

• Whole Grains: Chaw var leh chhangphut var aiin chaw uk (brown rice) leh oats ei tam rawh.

• Protein: Sa thau aiin be chi hrang hrang, sangha, leh artui ei zawk rawh.

3. Taksa Rihna Tihniam Rawh

Thisen sang leh taksa thau lutuk hi an inthurual tlat a. Taksa a thau poh leh lung hian thisen pump kual turin hna a thawk rim a ngai a ni.

• I rihna kg 1 i paih apiang hian i BP kha a tlem tlem (1 mmHg vel) in a lo tlahniam ve thin.

• I kawng (waist) a lo len poh leh thisen sang neih a awlsam a, chuvangin dul kiar tihniam turin tan lak a ngai hle.

4. Nitin Exercise La Rawh

Exercise hian i lung a tichak a, thisen dawt kha a "elastic" (a dawi/khawng lo) tir thin.

• Aerobic Exercise: Ni khatah minute 30 tal ke-a kal chak (brisk walking), tlan, cycle khalh, emaw tuia hleuh tum rawh.

• Consistency: Chawlhkar khatah ni 5 tal i tih chuan i BP kha 5-8 mmHg velin a tlahniam thei a ni.

5. Zu leh Meizial Bansan Rawh

• Meizial: Meizial i fawh zawh rual rualin minute tlemte chhung chu i BP a sang nghal zual thin. A hnu deuhah meizial hian thisen dawt bang a tichhia a, a tikhawng a ni.

• Zu: Zu in nasat hian BP damdawi thawk tur a dang a, BP a tisang bawk.

6. Stress Thunun Rawh

Rilru hah lutuk hian taksaah hormone a tichhuak a, chu chuan lungphu a tirang a, thisen dawt a tizm thin.

• Deep Breathing: Minute 5-10 chhung muangchanga thawk lak vak vak hian i BP a tihniam nghal thei.

• Hobbies: I hlimna tur leh i rilru hah tihna tur (music ngaihthlak, gardening, etc.) hun neih thin rawh.

7. Caffeine in Tlem Rawh

Coffee leh thingpui hian BP a tisang thut thei a. Thisen sang nei tawh i nih chuan ni khatah coffee no 1-2 aia tam in loh a tha.

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BP In-test Thin Rawh

Thisen sang hi a Symptoms (lu na, mit fiah lo, awm tawt) a lan hma hian test thin a ngai. Inah BP khawl (Digital BP Monitor) neih a, karkhat vawi khat tal lo in-check hi a him ber.

Hriat tur: I BP a san viau chuan doctor chawh damdawi kha thlah miah loh tur a ni. Nundan phung i thlak hnuah doctor-in a ngai tawh lo a tih hma chu mahni thuin damdawi thlah loh tur.