How to lower high blood pressure quickly: It takes 16 minutes but saves a life
The study asked people with high blood pressure to do a hand-grip exercise for just four minutes at a time. This is a very easy method 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.
High blood pressure is common in men before the age of 60 and more common in women after the age of 60. No matter what age you are, this disease puts your health in dangerous situations.
When suffering from high blood pressure, the patient will be prescribed medication by the doctor combined with changing the diet to reduce salt, caffeine and perform moderate exercise.
|
High blood pressure causes many dangerous complications |
Fortunately, a recent study by scientists at McMaster University in Otario, 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.
Participants were asked to do it four times, each time at different times of the day.
|
The results showed that systolic blood pressure decreased significantly. This is a very easy method to implement, applicable anywhere in any case.
Do the exercise
Step 1:Relax your whole body, right hand spread out naturally 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 several times for 2 minutes, then rest for 2 minutes.
|
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 switch sides and do each arm 1 more time. Thus, in total you will spend 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, 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, you should move your upper body several times before getting out of bed. This 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 helps clean 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 a risk of cerebral hemorrhage. Establishing a 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 a must-have in your routine. Take a nap or a nap for 30 minutes to an hour. Napping doesn’t have to be fancy, you can sleep in bed or on a chair or anywhere convenient. 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. Don’t leave porridge or soup out of your diet just because you’re 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
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 hormone, improve work efficiency; keep the skin smooth, rosy and elastic.
A good night's sleep is the key to maintaining healthy blood pressure.
Hopefully these exercises and tips will be effective for anyone with high blood pressure. For your health, do them today.
