【高齢者】あなたも私も、高血圧のリスクあり?
高血圧の症状をお持ちの高齢者は、少なくありません。では高血圧の原因はどこにあるのでしょうか。この記事では、高血圧がなぜ起こるのかとその対策や予防について、まとめています。今高血圧にお悩みの方は、ぜひお読みください。
目次
高齢者の高血圧はどうして起こるのか
動脈が血液で内側から押される圧力のことを「血圧」と言います。心臓から血液が送り出されると、その瞬間、血液が大動脈の壁をぐっと押し広げます。すると、次の血液をためている間に広がった大動脈の壁が、またもとに戻ります。この血圧は次のようなことが原因で値が変化することとなり、値が高いと「高血圧」、値が低いと「低血圧」と言われます。
◆肥満
→肥満体型になると、酸素を消費する量が、適正体重と比較し、増加すると言われています。そのため、心拍出量、循環血液量が増加し、血圧が上がると言われています。また、肥満体型の方は塩分、脂質、糖質の多い食事を摂ってしまうことで、肥満になっている方が多くいらっしゃいます。
そのため、肥満の場合、血圧が高くなる要素を、複数持っている場合があると言われています。
適正体重は次の式から計算します。
適正体重 ＝ (身長m)2 ×22
◆ストレス
仕事やプライベートでの心配事からストレスを抱え、過労や睡眠不足に繋がることがあります。これらは血圧を上げる要因で、誰しも抱える可能性があります。ストレスは気づかないうちに抱えていることも多く、気づくころには、身体に何らかの症状を発症していることも珍しくありません。
血圧の上昇もその一つと言えます。
◆喫煙
タバコに含まれる成分の「ニコチン」は、末梢血管を収縮する働きがあります。血管の収縮により、血圧が上がります。また、タバコは狭心症や心筋梗塞といった血管疾患へ罹患（りかん）リスクを高めると言われています。
◆塩分のとりすぎ
塩分を摂り過ぎると、血圧が高い状態が続くことになります。血管、心臓に負担がかかってしまい、動脈硬化や心臓肥大が進みます。その結果、脳卒中、心筋梗塞、心不全、不整脈、動脈瘤、腎不全と言った、多くの循環器系の疾患に繋がります。高血圧は循環器疾患の最大の危険因子と言われています。血圧は循環血液量の増加で上がります。
◆加齢によるもの
年をとると血管の壁が硬くなり、弾力が失われると言われています。すると、血管の壁が厚くなり、内の空間が不規則に狭くなったり、部分的に拡張することがあります。動脈の走行も、若年者と比較し、蛇行しやすくなり、首や腕などでは、外からその血管の状態が、観察できるようになります。動脈硬化は、年齢とともに、段々と進行するときにみられます。そのため、血圧もは加齢と共に、上がりやすくなります。
高血圧を予防するための習慣を教えてください
高血圧の予防策にはどのようなものがあるのでしょうか。ここでは、今日から取り組める、高血圧への予防方法をご紹介します。
◆塩分摂取量を控える
高血圧の人は、1日6g以内に抑えることが推進されています。高血圧でない一般の方の食塩摂取量も，男性は1日7.5g未満，女性は6.5g未満とされています。(*1),具体的に食品に含まれる塩分量を次に挙げると
ラーメン…6g
塩鮭1切…5-6g
梅干し大1個…2g
ロールパン1コ…0.5g
たらこ1切…4.5g
程度の塩分が含まれていると言われています。
長年の習慣から、濃い味付けをしてしまう傾向にある方もいらっしゃるのではないでしょうか。
一度、食事の宅配サービスを利用するのも良いかもしれません。次のように減塩やカロリー制限などに配慮された商品も用意されています。
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◆禁煙をする
喫煙習慣がある方は、禁煙をおすすめします。禁煙をすることで脳卒中や心臓疾患のリスクも下がるため、他にも長期的に考えると、メリットはたくさんあります。現在は「禁煙外来」と呼ばれる、禁煙のための「治療」があり、医師と一緒に禁煙に取り組むことができます。健康保険も適用されます。
◆運動習慣を取り入れる
日頃から機会がないと、なかなか運動をしないと言う方も少なくないようです。そのため、日常生活の中に、運動習慣を取り入れるようにしましょう。初心者でも取り組みやすいウォーキングは、特におすすめです。全身運動でありながらも、身体への負担が少ないと言われています。また血管系の病気の予防や、冷え性やむくみの改善にも効果的です。
◆血圧の急上昇に注意
気温の寒暖差が出現するのは、季節の変わり目だけではありません。次の点に注意しましょう。
・日常生活上で、服を脱ぎ温かい浴槽に入る「入浴時」
・温かい布団から抜け出した、暖房器具をつけていない「起床時の朝」
いずれも、寒い所から温かい所へ、温かい所から寒いところへと、気温の急な差が出現しています。この気温の差に、毛細血管はキュっと縮まり、血圧は上昇しやすくなります。
加齢のせいで、脆くなってきている血管には非常に大きな負担です。急性の心疾患や脳卒中を起こすことにもなるため、注意が必要です。
暖房器具や空調の調整で、寒暖差を作らないようにします。
◆血圧測定を習慣にする
健康診断で、正常血圧の数値が記載されているのを、目にしたことがある方も多いかもしれません。しかし、高齢者の活動レべルはさまざまです。同じ年齢でもご自身で歩ける方もいれば、寝ている時間が長い方もいらっしゃいます。そのことから、医師にも、高血圧がある患者さんに対し、一律の降圧目標は設けられておらず，個別に判断することが求められているほどです。(*2)そのことから、定期的に、自身の血圧測定を行い、ご自身の血圧値を把握しておくことが重要です。特に定期的に通院している医療機関がある場合、医師に相談することが良いでしょう。
参考サイト
(*1)eヘルスネット.”栄養・食生活と高血圧”.厚生労働省
まとめ
高血圧は、あらゆる疾患を引き起こす原因となります。
加齢により、血管が退化してしまうことも、高血圧を引き起こす原因の一つですが、喫煙や塩分過多など、長年の日常生活習慣も原因となります。
今日からでも遅くはありません。この記事で紹介した対策や予防策を行ってみましょう。食事や運動など、自分一人では対策が難しい方もいらっしゃるかもしれません、日常生活のお手伝いは、専門家に依頼するのも一つの手です。
「今後の生活環境が変わる事への不安」や「介護を使って生活をどうデザインをしていったら良いか」など介護は協力体制で成り立っております。 ちょっとでも解決できる、ストレス軽減できる記事を目指し、一つの相談場所のメディアを目指しております。
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