Without having to change your diet too drastically or add an exercise schedule, the following measures can still help reduce blood pressure, especially suitable for busy people.
Practice deep breathing and meditation to lower blood pressure effectively and safely for your health.
A comfortable, relaxed sitting position will help reduce body tension, which can affect blood pressure.
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Practicing deep breathing, meditation and relaxation will help reduce chronic stress. Meanwhile, prolonged stress is one of the causes of high blood pressure. Nervous tension causes hormones such as cortisol and adrenaline to increase. As a result, it causes vasoconstriction and increased heart rate, according to the health website Medical News Today (UK).
Practicing relaxation techniques such as deep breathing, meditation, body-relaxation exercises, or light yoga can help activate the relaxation response, which in turn dilates blood vessels, slows the heart rate, and stabilizes blood pressure.
Everyone should try to relax by sitting or lying comfortably, closing their eyes, taking a deep breath for 4-6 seconds, holding it for 1-2 seconds, exhaling for 6-8 seconds, repeating for 5-10 minutes. If possible, meditate for 10-20 minutes every day, or listen to soft music, practice yoga with simple movements.
Make sure you get enough sleep
Sleep plays an important role in regulating blood pressure. When sleeping, the parasympathetic nervous system is more active, helping blood vessels dilate and reduce circulatory pressure. Conversely, lack of sleep or insufficient sleep will cause the sympathetic nervous system to be overactive and prolonged. The result is increased heart rate, vasoconstriction, leading to high blood pressure.
To get better sleep, everyone should set a fixed bedtime and wake-up time. Before going to bed, avoid electronic devices, reduce bright lights, and create a quiet space. Make sure the bedroom is cool and quiet, creating a favorable environment for deep sleep.
Keep a comfortable posture
People need to regularly maintain a relaxing posture, avoid sitting or standing for too long. Because when you sit or stand for too long, keeping a fixed posture, blood vessels easily contract, blood circulation is poor, circulatory pressure can increase.
Stretching, changing positions, walking around, or standing up and stretching every hour can help your circulation. If you work in an office, get up, walk around, or stretch every 1-2 hours. You can incorporate deep breathing exercises to reduce vasoconstriction. Avoid holding stiff positions and tense your body for long periods of time, according to Medical News Today.
Source: https://thanhnien.vn/ngoai-an-uong-va-van-dong-day-la-3-cach-giup-ha-huet-ap-tu-nhien-18525112714150156.htm
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