Guidelines for Non-pharmacological Treatment of Hypertension: Effective Smoking Cessation and Blood Pressure Management Strategies

What are the effects of non-pharmacological treatments for hypertension?

Because of the numerous risk factors mentioned above that influence atherosclerosis and cardiovascular diseases, the treatment of hypertension should not be limited to the use of antihypertensive drugs. Comprehensive intervention of the aforementioned reversible risk factors is also necessary to minimize the overall risk of cardiovascular disease incidence and mortality. The role of lifestyle modifications in reducing blood pressure and cardiovascular disease risk is widely recognized, and all patients should adopt the following measures. The blood pressure-lowering effects of these measures are roughly as follows:

(1) Quit smoking.

(2) Lose weight, which can lower systolic blood pressure by 2–20 mmHg.

(3) Reduce excessive ethanol intake, which can lower systolic blood pressure by 2–4 mmHg.

(4) Appropriate exercise, which can lower systolic blood pressure by 4–9 mmHg.

(5) Reduce salt intake, which can lower systolic blood pressure by 2–8 mmHg.

(6) Eat more fruits and vegetables to reduce the content of saturated fatty acids and total fat in food.

(7) Reduce mental stress and maintain psychological balance. How can patients with hypertension undergo non-pharmacological treatment?

Non-pharmacological treatment is fundamental for patients with hypertension and other cardiovascular and cerebrovascular diseases. The World Health Organization (WHO) advocates that the cornerstones of health are a balanced diet, appropriate exercise, smoking cessation and alcohol limitation, and psychological balance. Specific implementation methods are as follows:

(1) How to effectively quit smoking: Quitting smoking is a major and difficult task. Most smokers find it difficult to quit simply through willpower. Currently, many hospitals have established smoking cessation clinics, aiming to help smokers quit with the help and guidance of doctors. Although smokers have a high degree of dependence and addiction to tobacco, if they fully understand the harmfulness of smoking, are determined, and adopt some scientific methods, the bad habit of smoking is not difficult to break. The following methods may be helpful for smokers; you might want to try them.

① Stop using smoking to relieve tension: Many smokers smoke to relieve work pressure or tension. If so, try other methods to resolve it. For example, remove smoking paraphernalia from the surrounding area, change the work environment and work procedures. ① Keep sugar-free gum, fruit, juice, and mineral water in your workplace. Take frequent short breaks and exercise outdoors. Exercise is very helpful in relieving work stress. This is especially true for those who do mental work and need to concentrate on problems; outdoor exercise provides a good rest for the brain.

② Find alternatives: One of the main tasks after quitting smoking is finding non-smoking alternatives when tempted. For example, play some games to keep your hands busy. Create a non-smoking taste in your mouth by brushing your teeth, or distract yourself with exciting conversations. If you like to smoke a cigarette after your morning coffee, try replacing it with tea.

③ Throw away smoking paraphernalia: Ashtrays, lighters, and cigarettes can all be stimuli for those trying to quit; throw them away.

④ Reduce social gatherings and contact with fellow smokers: A major reason for relapse when first quitting is socializing with fellow smokers, especially attending parties. To avoid this situation, politely decline. Otherwise, it's difficult to refrain from smoking in an environment with many smokers.

⑤ Betting: Some former smokers have had good experiences with betting to quit smoking. One method is to publicly announce their quitting and seek support from friends and colleagues.

⑥ Avoiding Relapse and Unrepentant Relapse: Smoking again after quitting doesn't mean you've failed. Taking a puff or a cigarette doesn't mean you've failed, but you should carefully analyze the reasons for relapse to avoid repeating the mistake. If you know the mistake is harmful to your health and repeatedly repeat it, you will be punished.

⑦ Weight Issues: Weight gain is common after quitting smoking, generally 2-3 kilograms. Smokers who quit slow down their basal metabolic rate and often eat more to compensate. Therefore, a smoker's weight can increase by several kilograms in a short period. To avoid this, you can control weight gain by increasing physical activity. When you can't resist snacking, choose low-fat, low-calorie foods.