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High blood pressure is also known as the "silent killer" because high blood pressure can lead to serious complications without causing obvious symptoms until complications appear. The treatment of hypertension requires a combination of pharmacological and non-pharmacological measures. To stabilize blood pressure, natural measures such as changing diet, living... are effective ways to reduce blood pressure.
High blood pressure is a condition in which the pressure of the blood on the artery walls exceeds the allowable threshold. This silently damages the artery walls without causing obvious symptoms. Damage to blood vessels is a prerequisite for atherosclerotic plaques to form and cause diseases such as stroke, myocardial infarction ...
When diagnosed with high blood pressure, you need to use drugs to improve blood pressure according to instructions. doctor's decision. In addition to regular use of medication, it should be combined with ways to reduce blood pressure at home. Here are some ways to help lower blood pressure.
1. Maintain a reasonable weight and reduce waist circumference
According to studies, high blood pressure is common in people who gain weight, people with large waist circumference (for men, it is over 90cm, for women, it is over 80cm). In addition, overweight and obesity are also risk factors for many diseases such as respiratory dysfunction syndrome such as sleep apnea, increased risk of cardiovascular disease, diabetes... Therefore, maintain Weight is an effective measure to improve blood pressure. In overweight people should have a weight loss plan, a study published the relationship between weight and blood pressure is that when you lose a weight, you can reduce blood pressure by 1 mm Hg.
Duy trì cân nặng hợp lý có thể giúp bạn làm giảm huyết áp hiệu quả
2. Exercise helps lower blood pressure
Regular physical activity is an effective way to lower blood pressure, not only that, it also maintains healthy muscles, helps in weight loss... Cardiologists say that regular exercise 150 minutes a week, or 30 minutes a day can lower your blood pressure by 5 to 8 mmHg if you already have high blood pressure.
You should choose an exercise suitable for your condition and physical condition such as walking, jogging, swimming, yoga, cycling... to be able to maintain long-term practice. If you are just starting to exercise, you should gradually increase the exercise to let your body get used to the intensity of the exercise.
The most important thing is to maintain regular exercise. Because if you stop exercising, your blood pressure can rise again.
3. Relax
Relaxation is a way to help the body relax, the muscles are rested to reduce the need for oxygen to the organs, thereby helping to reduce blood pressure. In addition, relaxation also reduces stress, fatigue, a factor that increases blood pressure. Some relaxation techniques proven to lower blood pressure include:
Savasana aka Corpse Pose: This is a relaxing yoga pose that can help lower your heart rate and lower your blood pressure significantly. . This way to lower blood pressure does not require you to do complicated implementation, can be done easily by lying on your back, closing your eyes and focusing on relaxing each muscle in the body. Resting in this position for about 10 to 15 minutes not only helps to reduce blood pressure, it also helps to balance the nervous system. Listening to music: People have found that listening to soothing music such as classical or chamber music is also one of the ways to reduce high blood pressure. Scientists have found that these types of music have a calming effect on the body and help reduce the stress hormone cortisol. The types of music that can help lower blood pressure often have the same volume or rhythm, have no lyrics, and are repeated at regular intervals. Therefore, you can choose to relax by listening to music and combine breathing exercises to increase efficiency. Breathing exercises: Breathing exercises are also a relaxing way to help the body reduce stress and also help strengthen the respiratory system. You can practice breathing by sitting or lying on your back, then relax your whole body and focus on your breath, then slowly inhale deeply through your nose and then exhale through your mouth. When you get more used to it, you can practice three-stroke breathing: Take a deep breath, hold your breath, and then exhale through your mouth, and then repeat this process, or breathe four times: Inhale deeply, hold your breath, exhale through your mouth and hold. slightly, then repeat once. Remember to keep your body relaxed during breathing exercises.
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4. Healthy Diet
Diet is the key to a healthy body, limiting the risk of blood pressure, heart disease and metabolic diseases. Some of the recommended dietary changes for high blood pressure patients include:
One study found a diet rich in whole grains, fruits, vegetables, and dairy products. Skim milk, poultry, fish, nuts and seeds, and minimizing saturated fat intake, can lower blood pressure by up to 11 mmHg if you have high blood pressure. Reduce sodium intake: Salt causes the body to retain water, thereby increasing the volume of circulation, causing an increase in blood pressure. Nutritionists recommend that each person's sodium intake should be less than 2,300 milligrams (mg) per day. Not only does salt contain a lot of sodium, but MSG is also high in sodium, so to limit the amount of sodium put into the body, it is necessary to read product labels, reduce processed foods, and use herbs from nature to add more flavor to the dish, when reducing salt, it should be gradually reduced in the daily diet to make it easier to adapt. Should increase the use of foods rich in potassium such as bananas, grapes, oranges ... to help reduce the effect of table salt on hypertension. In addition, in the diet can add dark chocolate. Because it has been found that dark chocolate contains flavonoids that can make blood vessels more elastic. In one study, 18% of patients who ate chocolate every day saw an effective reduction in blood pressure.
5. Drink enough water
Water is very necessary for the body to function healthy, water helps eliminate excess salt and helps stabilize blood pressure. One of the best options is water, so drink 1.5 to 2 liters of water per day depending on your weight.
6. Limit alcohol intake
Alcohol is bad for health even in small amounts, it also damages cells in the body, especially the liver. If you drink a lot of alcohol, it not only affects the liver but also affects other organs in the digestive tract and it also increases the risk of high blood pressure. For people with high blood pressure, alcohol makes blood pressure medications less effective. Therefore, it is necessary to minimize the use of alcohol to reduce the negative effects on the body and blood pressure.
7. Quit smoking
People have found that after smoking a cigarette, if the blood pressure is measured immediately after, the blood pressure will increase. The substances in tobacco cause blood vessels to constrict, causing high blood pressure. Stopping smoking will help your blood pressure return to normal. So quitting smoking is important to help lower blood pressure, reduce your risk of heart disease, and improve your overall health.
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8. Reduce the amount of caffeine in the body
Currently, there is still much debate about the link between caffeine and hypertension. For people who drink less caffeine, drinking can increase blood pressure by up to 10 mm Hg. However, regular coffee drinkers found that it had little or no effect on blood pressure. Although caffeine's long-term effects on blood pressure are unclear to date, most research has leaned toward the idea that caffeine raises blood pressure. Therefore, limiting coffee consumption is partly to help lower blood pressure.
9. Reducing stress is the way to lower blood pressure
Stress, stress can make high blood pressure worse. Regular stress will also become a major factor in episodes of sudden high blood pressure, causing many complications. Try to balance between work and rest time to limit stress, plus practice relaxation measures to reduce stress.
10. Acupressure helps lower blood pressure
Some points on the body help lower blood pressure and points with sedative effects also contribute to lower blood pressure. Some acupoints that can help lower blood pressure include:
Acupressure points: The point is located between the two eyebrows, has the effect of lowering blood pressure, sedating, helping to relieve headaches. Internal organs: Located in the middle of the wrist, measuring more than 2 cun. Acupressure has the effect of treating chest disease, chest pain and has a sedative effect. The point is located at the top of the inner ankle, measuring up to 3 cuns across the width of 4 knuckles. This acupoint is the intersection of the three yin meridians in the legs, has a sedative effect, strengthens the digestive system... Should press these points regularly to increase the effect and help sleep better.
In addition to using drugs and non-pharmacological measures to reduce blood pressure, patients need to monitor their blood pressure at home and have regular check-ups to detect early complications caused by the disease.
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