01 Getting up
Whether it's preparing to start your day in the morning or briefly waking up at midnight for a sip of water or a trip to the restroom, it's important not to rush.
When you wake up, take a few moments to lie on your back on the bed. Then, gently move your limbs, head, and neck to restore proper muscle tension and ensure smooth blood circulation. This helps your body adapt to changing positions upon waking and prevents sudden head ischemia caused by standing up abruptly. Gradually sit up and gently move your upper limbs before getting out of bed. This approach ensures that your blood pressure remains stable without significant fluctuations.
02 Temperature stimulation
Soaking in excessively hot or cold water can have adverse effects on blood pressure. When taking a hot bath, it can lead to a sudden increase in blood pressure and the expansion of blood vessel walls, which raises the risk of stroke. Conversely, a cold bath triggers stimulation that causes spasm in peripheral blood vessels and the release of catecholamines in the body, resulting in additional vasoconstriction and subsequent elevation of blood pressure.
03 Defecation
If you stand up too quickly after using the bathroom, blood can rush downwards, filling the abdomen and lower limbs abruptly. This can lead to inadequate blood supply to the brain, causing a sudden drop in blood pressure and resulting in dizziness. To avoid this, it is advisable to rise slowly after having a bowel movement.
04 Keep exercising
Engaging in exercise plays a crucial role in maintaining stable blood pressure. It aids in burning excess calories and fosters a positive cycle of metabolism. It is beneficial to commence with a modest amount of exercise and gradually increase intensity over time. Consistently adhering to a fitness routine that suits your needs will effectively contribute to the prevention of high blood pressure.
05 Regular blood pressure measurement
Under normal circumstances, an individual's blood pressure follows a distinct circadian rhythm. This means that blood pressure tends to be higher during the active hours of the day and lower during sleep at night. Establishing a routine for measuring blood pressure on a regular basis facilitates data monitoring, enabling timely identification of any issues and prompting prompt medical attention when necessary.
06 Stay away from cigarettes and alcohol
Under normal circumstances, an individual's blood pressure follows a distinct circadian rhythm. This means that blood pressure tends to be higher during the active hours of the day and lower during sleep at night. Establishing a routine for measuring blood pressure on a regular basis facilitates data monitoring, enabling timely identification of any issues and prompting prompt medical attention when necessary.
07 Keep a good state of mind
When individuals with hypertension experience anger or strong emotions, their blood pressure tends to increase. To maintain a positive state of mind, engaging in activities like listening to calming music, tending to a garden, or going fishing can be beneficial. These activities have shown to assist in cultivating a good mood and potentially contribute to the regulation of blood pressure.
08 Healthy diet
Unhealthy eating patterns are a significant risk factor in the development of hypertension. When it comes to your diet, it's important to consider the following guidelines:
(1) Practice moderation and avoid overeating, while also minimizing the consumption of sugary foods.
(2) Limit the intake of high-energy, high-calorie, and cholesterol-rich foods, and maintain a moderate level of protein consumption.
(3) Prioritize the consumption of fresh fruits and vegetables, rich in vitamins and fiber, while reducing the use of spicy condiments.
(4) Decrease salt intake. Studies in modern medicine reveal that excessive sodium consumption is particularly harmful to the cardiovascular system and blood viscosity, making it a potential trigger for hypertension.
