Simple things you can do to control blood pressure

Many people focus on improving their diet but may overlook managing their stress when it comes to preventing and treating high blood pressure.

Recent research has shown that stressful situations can elevate heart rate and constrict blood vessels, raising blood pressure.

These findings provide several useful tips to help people manage their stress and control blood pressure levels.

Sleep well at night

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.

Perform good 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.

Use relaxation techniques to reduce stress 

Meditation, muscle relaxation, deep breathing exercises, and yoga are powerful tools to reduce stress.

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.

Learn time management skills 

The more efficiently people can fulfill their work and family demands, the lower their stress level.

Make your social network strong 

Connecting with others by taking a class, joining an organization, or participating in a support group can greatly reduce stress.

Ask for help from health professionals 

People don’t need to be afraid to ask for help from spouses, friends, and neighbors. If stress and anxiety persist, they need to talk to their doctors.

Researchers also suggest that 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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