When it comes to preventing and treating high blood pressure, many people focusing on improving their diet but may overlook managing their stress.
Recent research has shown that stressful situations can temporarily elevate heart rate and constrict blood vessels, raising blood pressure.
Researchers from Harvard Medical School provide several tips to help people manage their stress and control blood pressure levels.
Learn relaxation techniques. Meditation, muscle relaxation, deep breathing exercises, and yoga are powerful tools to reduce stress.
Get enough night sleep. Research has shown that poor-quality sleep and sleep loss can negatively affect people’s mood, mental alertness, energy level, and physical health.
They can also disrupt the body clock and increase blood pressure.
Manage time wisely. The more efficiently people can fulfill their work and family demands, the lower their stress level.
Resolve stressful situations as much as possible. Don’t let stressful situations last for a long time.
People can use family problem-solving sessions and negotiation skills to resolve conflicts and reduce stress.
Improve social network. Connecting with others by taking a class, joining an organization, or participating in a support group can greatly reduce stress.
Perform self-care. For example, you can treat yourself to a massage and truly savor an experience. You can take a walk or a nap, or listen to your favorite music.
Ask for help. People don’t need to be afraid to ask for help from spouse, friends, and neighbors. If stress and anxiety persist, they need to talk to their doctors.
In addition, a healthy lifestyle, such as maintaining a healthy weight, not smoking, regular exercise, and a diet that includes fruits, vegetables, whole grains, lean protein, and healthful fats, can all help prevent and control high blood pressure.
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