In spring there are often big fluctuations in temperatures over a few days. Do the following things in your life to help you control high blood pressure!
01 Getting up
Whether it’s getting ready to get up in the morning, or sleeping until midnight to get up to drink water, urinate, etc., do not rush.
After waking up, lie on your back on the bed for a while, then move your limbs, head and neck, so that the muscles of the limbs and the smooth muscles of the blood vessels can restore proper tension. This can help the body adapt to the change of position when waking up, and avoid head ischemia caused by getting up suddenly. Then slowly sit up and move the upper limbs slightly before getting out of bed. In this way, the blood pressure will not fluctuate too much.
02 Temperature stimulation
Water that is too hot or cold will both stimulate the skin receptors, causing constriction of peripheral blood vessels, thereby affecting blood pressure.
Soaking in a hot bath can cause blood pressure to spike and blood vessel walls to expand, increasing the risk of stroke. If you take a cold bath, the cold stimulation will cause peripheral blood vessels to spasm and increase the release of catecholamines in the body, causing further vasoconstriction and a subsequent increase in blood pressure.
If you get up too quickly after defecation, the blood may suddenly flow down, filling the abdominal cavity and lower limbs, causing insufficient blood supply to the brain, resulting in a drop in blood pressure and dizziness. Therefore, you should stand up slowly after a bowel movement.
04 Keep exercising
Exercise helps to stabilize blood pressure. It facilitates the consumption of excess calories and promotes a virtuous cycle of metabolism. The amount of exercise usually starts small and increases gradually. Stick to the exercise that suits you, which will help prevent high blood pressure.
05 Regular blood pressure measurement
Under normal circumstances, a person’s blood pressure shows a clear circadian rhythm, that is, the blood pressure is higher in the active state during the day, and the blood pressure is lower after falling asleep at night. Regular blood pressure measurement ensures data monitoring of blood pressure and helps to identify problems and seek medical attention in a timely manner.
06 Stay away from cigarettes and alcohol
Both nicotine in cigarettes and alcohol stimulate the heart, causing blood vessels to constrict and heart rate to increase, leading to higher blood pressure. Nicotine causes cholesterol to be deposited on the walls of blood vessels, which not only affects the efficacy of antihypertensive drugs, but also induces other diseases.
07 Keep a good state of mind
Blood pressure rises when people with hypertension are angry or emotional. Listening to soothing music, planting flowers, and fishing, etc. help to keep them in a good mood.
08 Healthy diet
Poor dietary habits are a high-risk factor for triggering hypertension. The following points should be noted in the diet:
(1) Eat in moderation, avoid overeating and reduce sweets;
(2) Avoid foods high in energy, calories and cholesterol, and limit protein intake in moderation;
(3) Eat more vitamin-rich and fiber-rich fresh fruits and vegetables, and less spicy condiments;
(4) Reduce the amount of salt intake. Modern medicine shows that excessive sodium intake is particularly detrimental to one’s cardiovascular system and blood viscosity, and can easily trigger hypertension.