To lower blood pressure… Exercise in the morning and do ‘this’ during the day

It's important to manage your blood pressure well. If left untreated, high blood pressure increases the risk of cardiovascular disease. Here are some simple ways to help lower your blood pressure.

 

◇Morning exercise​

 

Walking reduces catecholamine hormones that raise blood pressure, activates vascular endothelial function, and increases blood vessel elasticity, lowering blood pressure. A study conducted by researchers at the University of Western Australia on 67 adults found that walking for 30 minutes in the morning lowered blood pressure. Those who walked for 30 minutes in the morning saw an average blood pressure drop of 3.4 mmHg.

 

The group that walked for three minutes every 30 minutes after their morning walk saw their blood pressure drop by an additional 1.7 mmHg, for a total reduction of 5.1 mmHg. Women, in particular, saw a total reduction of 6.6 mmHg. However, those with a history of heart disease or those at high risk for heart disease should avoid exercising early in the morning.

◇Nap

 

A study from Asklepion Hospital in Greece found that short naps can lower blood pressure. Researchers divided 212 people with an average age of 62 into two groups, with only one group napping.

 

The study found that the 24-hour average systolic blood pressure (127.6 mmHg) of those who napped was 5.3 mmHg lower than that of those who did not nap (132.9 mmHg). The effect of napping alone was comparable to that of taking antihypertensive medication. However, excessively long naps are not recommended. Short naps of less than 30 minutes can help manage blood pressure.

 

◇Drinking cranberry juice

 

Drinking pomegranate and cranberry juice can also help lower blood pressure. According to a study by the University of Western Australia, pomegranate juice lowered systolic blood pressure by 4.96 mmHg and diastolic blood pressure by 2.01 mmHg, regardless of the amount or duration of consumption. However, blood pressure was significantly lowered when drinking more than 240 mL of pomegranate juice. Furthermore, a study published in the European Journal of Nutrition found that cranberry juice also has a blood pressure-lowering effect.

 

Research results showed that cranberry juice lowered systolic blood pressure by approximately 3.68 mmHg and diastolic blood pressure by approximately 1.52 mmHg. However, when purchasing pomegranate and cranberry juice, make sure it's 100% fruit juice with no added sugar.

Your daily eating habits are also important. Eat less fried food and fatty meats, and eat plenty of lean fish and nuts.

 

If you've been prescribed high blood pressure medication, you must take it consistently as directed. Stopping medication arbitrarily even after symptoms improve could lead to a resurgence in blood pressure.

 

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There is a lot of information about lowering blood pressure.

There isn't much information to upload ~

 

Up, down,

Blood pressure and blood sugar are both so difficult.

 

Napping helps recover from fatigue and stress.

They say it helps