Today, we will learn how to reduce high blood pressure. Brain hemorrhage is caused by high blood pressure. High blood pressure is the most important cause of cerebrovascular disease and the second most common cause of death after malignant tumors. High blood pressure is a typical lifestyle disease, even if blood pressure is high, it usually has no symptoms, so it is also called silent death and silent killer. It is best to prevent blood pressure when it is normal. Here’s a simple way to help you lower your blood pressure.
How to lower blood pressure
Taking a nap within an hour is also a way to lower high blood pressure. According to the hospital’s researchers, 212 people with an average age of 62 were divided into two groups, and only one of them took a nap. The 24-hour average systolic blood pressure (127.6 mmHg) of naps was 5.3 mmHg lower than the 24-hour average systolic blood pressure (132.9 mmHg) of naps. It’s as effective as taking medication for high blood pressure. In addition, taking a nap less than an hour rather than an excessive nap is said to help prevent high blood pressure.
2. Calf massage
You can lower your blood pressure just by massaging your calves. In fact, according to a Japanese study, 10 hypertensive patients with systolic blood pressure of 160 mmHg or higher had their average blood pressure drop by 10 mmHg after receiving a calf massage for 10 minutes. Since calves play an important role in returning the blood spread to the foot to the heart, they can lower blood pressure just by helping the calf circulate smoothly. If you massage your calves 5 to 10 times before going to bed, it hurts a little from bottom to top. The method is to massage the outside of the knee by sweeping from the Achilles tendon to the back of the knee with the palm of your hand.
3. Clasping hands
Muscle exercise is a way to lower high blood pressure. In fact, a meta-analysis of the results of 93 studies (5,223 patients) showed that aerobic exercise reduced systolic blood pressure by 3.5 mmHg, dynamic muscle exercise reduced systolic blood pressure by 1.8 mmHg, and muscle exercise by 10.9 mmHg.
Isometric muscle exercise is an exercise in which muscles contract but the length does not change. It’s easy to think of it as a movement that gives strength while maintaining a static posture. The isometric muscle exercise that the research team asked the participants to do was to clench their fists for two minutes a day. Participants in the experiment punched four times a day, three times a week for eight minutes, and lowered systolic blood pressure by 5.2 to 12.7 mmHg. In addition, isometric muscle exercises include prolonged dangling from bars, boards, and legs. On the other hand, if you have high blood pressure and your blood pressure is already quite high, it is best to exercise not to raise your blood pressure quickly, such as walking or stretching.
Studies show that people with high stress and anxiety are more likely to develop high blood pressure than calm people. Therefore, these people need training to relieve tension. It’s good to learn how to breathe deeply through yoga and so on. One of the easiest ways to practice breathing is to:
First, put your tongue where your upper jaw meets your upper teeth and breathe in through your nose for 4 seconds. Hold your breath for 7 seconds and exhale into your mouth for 8 seconds. At this point, you’ll hear the whistle as air is released from the side of your tongue to the roof of your mouth. This breathing helps when you’re nervous.
Exercise is a prerequisite for health care, and blood pressure management is no exception. That doesn’t mean you have to do high-intensity exercise in the gym every two to three hours to control your blood pressure. Studies have shown that walking for 30 minutes before starting work in both men and women reduces blood pressure by an average of 3.4 mmHg over eight hours
6. bathe in the sun
Blood pressure and sunlight are very relevant. Studies have shown that when sunlight hits the skin, a substance called nitrogen oxide is released. When this material travels from the skin to the bloodstream, it prevents thrombus formation, improves blood circulation, and helps lower blood pressure. Sun exposure not only helps produce vitamin D, but also helps control blood pressure.
7. Stress Management
When stressed, hormones such as cortisol and adrenaline are released. According to the American Heart Association, the release of these hormones constrict blood vessels, preparing the body for a struggle or escape response. In other words, pressure increases the pressure in the blood vessels. Therefore, high-risk groups of high blood pressure should also pay attention to stress management.
Good food for reduce blood pressure
Yogurt is an excellent source of calcium. Calcium deficiency can cause high blood pressure. Experts think children usually need calcium, but adults still need calcium. About 8 ounces (about 226 g) of regular low-fat yogurt provides about 415 mg of calcium. This is about one-third of the recommended daily calcium intake in adults.
Bananas are low in sodium and rich in potassium, which helps lower blood pressure. It is also rich in fiber, which fills the stomach. Experts say taking certain blood pressure medications can increase potassium requirements.
Oatmeal is a good breakfast for people with high blood pressure. Oats have been shown to lower cholesterol levels because they contain water-soluble fiber. In particular, oat shells are rich in fiber, so they are effective in lowering blood pressure and improving digestive health.
Flaxseeds are rich in omega-3 fatty acids, which can help lower blood pressure. Grinding helps absorb nutrients. If you grind flax seeds and put them in the food, you can make it salty.
Spinach and other leafy vegetables are low-salt foods that help increase the consumption of vegetables, which are the core of high blood pressure diets. Green leafy vegetables are also rich in calcium. Eating half a cup of cooked spinach provides about 9% of the recommended daily calcium intake for adults. Spinach is not only good for blood pressure, but it also contains dietary fiber, iron, and vitamins A and C.
Potatoes are also a good source of potassium to help lower blood pressure. It is also a low-salt food without fat and cholesterol and a good source of fiber.
Studies have shown that cinnamon can help lower blood pressure. It works well when sprinkled on oatmeal or added flavor with coffee and hot cocoa. This is how to lower high blood pressure.