How do four key lifestyle factors—obesity, alcohol consumption, smoking, and exercise—affect blood pressure control?

How to Prevent Hypertension in Daily Life: People only realize the consequences and dangers of hypertension, the "number one killer," when they experience acute illnesses such as myocardial infarction and heart failure. Hypertension, which often goes unnoticed, is actually closely related to our lifestyle. Understanding the factors closely related to it can help us prevent it from happening in the first place.

(1) Obesity and Hypertension: In recent years, some scholars have suggested that two-thirds of hypertension patients are caused by obesity, especially the waist-to-hip ratio, which is closely related to the occurrence of hypertension. Studies have shown that weight loss can lower blood pressure by 5-7 mmHg. Patients weighing ≥100 kg who lose 10 kg experience a significant decrease in systolic and diastolic blood pressure, a 10% reduction in total cholesterol, a 50% reduction in the risk of diabetes, a 30%-40% reduction in diabetes-related mortality, and a 20%-25% reduction in overall mortality.

(2) Alcohol Consumption and Hypertension: A recent Canadian study suggests that excessive alcohol consumption is a major cause of hypertension in more than 4% of men aged 60-64. Furthermore, the manner of drinking is also very important. Social gatherings involving alcohol consumption, even with adjustments to the total amount consumed, can still lead to a sharp increase in hypertension. Excessive alcohol consumption can counteract the effects of most antihypertensive drugs, while quitting alcohol makes lowering blood pressure easier.

(3) Smoking and Hypertension: Tobacco contains a highly toxic substance—nicotine. It can cause arterial constriction, raising blood pressure; it can also stimulate the heart, causing a faster heartbeat, increased myocardial oxygen consumption, and increased cardiac workload; it can also cause coronary artery spasm, leading to myocardial infarction and sudden death. Nicotine can also increase the amount of fatty substances in the blood, further promoting arteriosclerosis and hypertension; smoking can also slow blood flow, making platelets more likely to adhere and aggregate in blood vessels, forming thrombi.

Current research shows that nicotine can rapidly increase arterial blood pressure, but there is no consistent relationship between long-term smoking and an increased incidence of hypertension. However, smokers have a higher incidence of malignant hypertension and cerebral hemorrhage. Smoking can reduce the sensitivity of patients to antihypertensive drugs, requiring higher dosages to control blood pressure. Therefore, smoking is very harmful to human health, and even more harmful to patients with hypertension. Hypertensive patients with a smoking habit should quit smoking immediately. (4) Exercise and Hypertension: Clinical trials have shown that regular physical activity is very helpful in the treatment of mild hypertension. Patients with moderate to severe hypertension can experience a significant decrease in blood pressure through 16 weeks of regular aerobic exercise. However, individuals who experience symptoms (asthma, angina) after exercise should engage in moderate exercise under the guidance of a physician. Patients diagnosed with atherosclerotic disease, regardless of whether they have hypertension, should also exercise to reduce the risk of death. Specific exercises can include walking, cycling, and non-competitive swimming, for 40–60 minutes each time, 3–4 times per week. If the exercise time is too short (e.g., 20–30 minutes), the antihypertensive effect will be insignificant.