04/07/2023
If you have high blood pressure, do's and don'ts:
1. you shouldn't
+ alcohol abuse
Limiting alcohol consumption to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg. One drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-degree wine.
But drinking too much alcohol can raise your blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.
+ Smoking ci******es
Smoking increases blood pressure. Quitting smoking helps to lower blood pressure. It can also reduce the risk of heart disease and improve overall health, helping to prolong life.
2. You should do
+ Sleep well
Poor sleep quality - sleeping less than six hours a night for several weeks - can contribute to high blood pressure. A number of problems can disrupt sleep, including sleep apnea, restless leg syndrome, and general insomnia.
Tell your doctor if you often have trouble sleeping. Finding and treating the cause can help improve sleep. However, if you don't have sleep apnea or restless leg syndrome, follow these simple tips to help you sleep better.
- Stick to a sleep schedule. Go to bed and get up at the same time every day. Try to stick to the same schedule on weekdays and weekends.
- Create a space to rest. This means keeping your sleeping area cool, quiet and dark. Do something relaxing an hour before bedtime. This may include a warm bath or relaxation exercises. Avoid strong light, such as from a TV or computer screen.
- Watch what you eat and drink. Don't go to bed hungry or full. Avoid large meals before bedtime. Limit or avoid ni****ne, caffeine and alcohol before bed.
- Limit naps. For those who find naps during the day helpful, limiting naps to 30 minutes earlier in the day may help with a good night's sleep.
+ Reduce stress
Long-term (chronic) emotional stress can contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to find out if they can lower blood pressure.
However, it doesn't hurt to identify the cause of your stress, such as work, family, finances, or illness, and find ways to reduce stress. Try the following:
Avoid doing too many things. Plan your day and focus on your priorities. Learn to say no. Take enough time to get things done.
Focus on the problems you can control and develop a plan to solve them. If you have a problem at work, talk to your supervisor. In case of conflicts with children or spouses, look for a solution.
Avoid stressors. For example, if rush hour traffic jams are stressful, move at a different time or use public transport. Avoid stressors if possible.
Take time to relax. Take some time each day to sit in silence and breathe deeply. Make time for enjoyable activities or hobbies, such as walking, cooking, or volunteering.
Practice gratitude. Expressing gratitude to others can help reduce stress.
