How to lower high blood pressure quickly: Takes 16 minutes but saves a life
The study asked people with high blood pressure to do hand-grip exercises for just 4 minutes at a time. This method is very easy to do, applicable anywhere in any situation.
High blood pressure is a common disease in the middle-aged and elderly community. This symptom will lead to dangerous complications such as stroke, myocardial infarction, heart failure, congestion, cerebrovascular accident and can take the patient's life.
Normally, high blood pressure is common in men before 60 years old and more common in women after 60 years old. No matter what age, this disease puts your health in dangerous situations.
When suffering from high blood pressure, doctors will prescribe oral medication combined with dietary changes to reduce salt and caffeine and perform moderate exercise.
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High blood pressure causes many dangerous complications |
Fortunately, a recent study by scientists at McMaster University in Ontario, Canada, provides evidence that people with high blood pressure can improve their condition with just the simple exercise below.
The study asked people with high blood pressure to perform hand-grip exercises for just four minutes at a time.
The participating groups were asked to do it four times, each time at different times of the day.
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The results showed that systolic blood pressure decreased significantly. This is a very easy method to do, applicable anywhere in any situation.
Do the exercises
Step 1:Relax your whole body, your right hand is naturally spread out on the table or hanging loosely.
Step 2:Clench your fist, hold for 5 seconds then release, if possible you can hold a small leather ball in your hand.
Step 3:Repeat the above exercise for 2 minutes, then rest for 2 minutes.
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16-minute hand-holding exercise helps lower high blood pressure |
Step 4:Similarly, switch to the left hand and do the same for 2 minutes, rest for 2 minutes.
Step 5:Continue to change sides and do each arm 1 more time. Thus, you will spend a total of 16 minutes on this exercise, 8 minutes on each arm, equivalent to 2 times.
In addition, Oriental medicine experts note the 24-hour work schedule for people with high blood pressure. If done correctly, the disease will gradually recede:
Morning
1. Wake up
Don't rush to get up, sit in bed, move your limbs, head and neck to help your muscles and blood vessels return to normal after a long night's sleep, adapt to changes in posture when standing up, and avoid dizziness.
Then slowly sit up, should move the upper body several times before leaving the bed. That way there will not be a big change in blood pressure.
2. Personal hygiene
People with high blood pressure need to be more careful than normal people when choosing the temperature of the water. If it is too hot, cold water can irritate the skin, causing sudden changes in the pulse, affecting blood pressure. If possible, using water at 30-35 degrees Celsius to wash or rinse the mouth is most appropriate.
3. Drink water
After brushing your teeth and rinsing your mouth, you can immediately drink a cup of warm water, which not only cleans the digestive tract, but also thins the blood, reduces blood viscosity, helps blood circulation, promotes metabolism, and regulates blood pressure.
4. Defecation
The best time to defecate is in the morning after waking up. Avoid stimulating the bowels or trying to breathe heavily when defecating, as this can lead to the risk of cerebral hemorrhage. Establishing the habit of going to the toilet in the morning is something everyone should do.
5. Breakfast
Eat a light breakfast, not too full or too hungry. Depending on your personal needs, you can choose a glass of warm milk or soy milk, eggs, bread, dumplings or starchy foods, ready-made snacks and fruit.
Noon
1. Lunch
For people with high blood pressure, lunch should be full of nutrients, with protein and fiber, low in salt and fat.
You should eat in order: soup, porridge, vegetables, meat and starch. Don't eat too much.
2. Nap
Consider a nap as something you need to have in your schedule. Take a nap or a nap of about 30 minutes to 1 hour. Napping doesn’t have to be too complicated, you can sleep on a bed or a chair or any convenient place. This sleep has the ability to regulate blood pressure very well.
Evening
1. Dinner
People with high blood pressure should eat less dinner and choose foods that are easy to digest. Do not leave porridge or soup out of your diet because you are afraid of having to wake up to urinate. This type of liquid food is very good for people with high blood pressure.
You should drink water before going to bed to ensure your body is not dehydrated, creating conditions for blood viscosity to form, causing blood clots, which are life-threatening.
2. Entertainment
Patients are prone to insomnia, so do not watch TV more than 1-2 hours before going to bed. Sit comfortably and relax before going to bed, do not let yourself get too tired.
3. Foot soak
People with high blood pressure should soak their feet in warm water before going to bed, then massage their feet and lower limbs to promote blood circulation, creating good conditions for natural sleep. Limit the use of sleeping pills to create a healthy habit of "self-sleeping".
4. Sleep
You should go to bed and wake up on time, get enough sleep to improve the immune system, increase confidence, ability to work independently; promote the secretion of growth hormones, improve work efficiency; keep the skin smooth, rosy and elastic.
Good sleep is the key to stable blood pressure.
Hopefully these exercises and tips will be effective for anyone suffering from high blood pressure. For your health, do them today.
