If you are trying to prevent or treat high blood pressure, you know it is not an easy task.
Often you feel lots of stress, which only make it hard to lower your blood pressure.
But there are several simple things you can do to manage your stress and help fight high blood pressure.
Get enough sleep at night
Whenever you feel stressed, try to get a good night sleep.
Inadequate or poor-quality sleep can ruin your mood, mental alertness, energy level, and physical health.
Experts suggest that adults get 7-8 hours of sleep every night. Avoid electronic devices before you go to bed.
Learn relaxation techniques
There are some techniques that can help reduce stress and lower blood pressure. Meditation and some yoga postures are good examples.
You can also try progressive muscle relaxation, guided imagery, and deep breathing exercises.
Build your social network
Research shows that people who live alone may be more prone to unhealthy habits, such as smoking, drinking too much alcohol, and avoiding exercise.
You should try to connect with others by taking a class, joining an organization, or participating in a support group for high blood pressure.
Manage your time better
Sometimes the big sources of stress are our workload and family life.
To reduce stress, you really need to improve time-management skills. The more efficiently you can juggle work and family demands, the lower your stress level.
Try to resolve stressful situations if you can
Don’t let stressful situations fester. Hold family problem-solving sessions and use negotiation skills at home and at work.
Nurture yourself frequently
Treat yourself some healthy gifts. For example, send yourself to a massage or take a relaxing bath.
You also can try mindfulness. Eat slowly and really focus on the taste and sensations of each bite. Take a walk or a nap or listen to your favorite music.
Ask for help
If you feel anxious or upset about your high blood pressure condition, don’t be afraid to ask for help from your spouse, friends, and neighbors.
If your stress and anxiety persist, talk to your doctor.
Keep a healthy lifestyle
You need to maintain a healthy weight, not smoking, regular exercise, and a healthy diet that includes fruits, vegetables, whole grains, lean protein, and healthful fats.
Most importantly, keep a positive attitude and encourage yourself: If I can do this, high blood pressure will be a thing of the past.
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