Wake up slowly
When you wake up in the morning, do not rush to get up, but lie on your back in bed first and move your limbs and head and neck so that the limb muscles and vascular smooth muscles can recover proper tension to avoid dizziness caused by the change in position when you get up.
Washing with warm water
Water that is too hot or too cold can stimulate skin receptors and cause diastole of peripheral blood vessels, which in turn affects blood pressure. It is most appropriate to wash face and gargle with warm water of 30-35℃.
Drink a glass of water
Drinking a glass of plain water after gargling can not only flush the gastrointestinal tract, but also dilute the blood, promote metabolism and lower blood pressure.
Appropriate morning exercise
Hypertensive patients should not do strenuous exercise (running, climbing, etc.), but should only do walking, tai chi and other less intense exercises. Appropriate exercise can relieve the tension of small and medium-sized arteries throughout the body, which is conducive to lowering blood pressure.
Avoid straining during defecation
Patients with hypertension can be induced to have cerebral hemorrhage if they exert too much force during defecation. Therefore, patients with constipation habits should eat more vegetables, fruits and fibrous foods, and also use appropriate laxatives to ease the difficulty of defecation.
Breakfast is light
Breakfast should not be too full or not eaten. A glass of milk (or soy milk), two eggs (or two slices of bread), plus a light dish can be.
Do not crowd the car
Patients with hypertension should avoid crowded buses, whether they go to work, leave work, or go out, it is best to walk or ride a bicycle. Emotional tension and psychological stress can raise blood pressure.
Take a nap at noon
Lunch should be hearty, there are meat and vegetables, but should not be too greasy, but also not too full. After the meal, to move a little, and then take a nap (half an hour – 1 hour). If you do not have the conditions to sleep, you can also sit on the sofa and close your eyes or sit quietly for a moment, which is conducive to lowering blood pressure.
Dinner should be small
Dinner should eat easily digestible food, in addition to rice, should be accompanied by some soup. Drinking water properly in the evening can prevent blood clots from occurring at night due to thick blood.
Moderate entertainment
Do not watch TV for more than 2 hours before bedtime. Sit in a comfortable position, do not be too fatigued. Do not watch programs with too much stimulation, otherwise it will affect sleep. Play chess, poker, mahjong to limit the time, especially to control emotions, not too serious, excited. Remember not to gamble. Because inferior entertainment can raise blood pressure.
Safe bathing
Take a bath at least once a week, but pay attention to safety. In a large bath, prevent falls. Do not take a bath for too long and the bath water should not be too hot.
Wash your feet before going to bed
Go to bed on time, wash your feet with warm water before going to bed, and then massage your feet and lower limbs to promote blood circulation.
Reduce the number of intercourse matters
Patients with mild hypertension can have intercourse, but be gentle, avoid overexcitement, and do not be too frequent. Patients with more severe hypertension should suspend sexual intercourse.