7 ways to reduce stress and bring blood pressure to normal

How to reduce stress in the body

If you often feel tense and nervous, try these seven ways to reduce stress.

• get enough sleep - ninsufficient or poor quality sleep can negatively affect mood, mental performance, energy levels and physical health
• learn relaxation techniques - meditation, progressive muscle relaxation, guided imagery, deep breathing exercises, and yoga are powerful techniques for relaxation and stress management
• strengthen your social network - connect with others, join organizations or participate in a support group
• be able to balance things - the more effectively you can combine work and family needs, the lower your stress level
• solve stressful situations - do not allow stressful situations to escalate. Conduct problem-solving sessions and use negotiation skills at home and at work
• indulge - really enjoy the experience: for example, eat slowly and really focus on the taste and feel of each bite. Take a walk or a nap or listen to your favorite music
• seek help - don't be afraid to ask your spouse, friends, and neighbors for help. If stress and anxiety persist, consult a doctor

It is also important to lead a healthy lifestyle, maintain normal body weight, quit smoking, exercise regularly, and follow a diet that includes fruits, vegetables, whole grains, lean protein, and healthy fats. As a result, your blood pressure will be normal.

Symptoms of high blood pressure

Arterial hypertension means that blood puts excessive pressure on the walls of the arteries from the inside. A systolic (upper) blood pressure of less than 120 and a diastolic (lower) blood pressure of less than 80 mm Hg is considered normal.

High blood pressure without proper treatment can lead to heart attack, stroke, kidney or heart failure, visual impairment, and other complications.

Arterial hypertension is diagnosed if the blood pressure level is constantly rising - 140/90.

Symptoms of high blood pressure are

• headache (most often in the occipital or parietal part)
• occasional tinnitus, darkening of the eyes, and dizziness
• pain in the heart area
• heart palpitations (more than 90 times per minute) at rest
• feeling of suffocation

In most cases, the onset of hypertension goes unnoticed. If blood pressure rises gradually, headaches and dizziness are usually ignored.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.