What are the preventive actions for high blood pressure?

First of all, I would like to remind everyone that there is no "special action" that can lower blood pressure in one go. Currently, the things that are clinically recognized as having a preventive effect on hypertension are essentially mild and moderate daily activities that can improve blood vessel elasticity, reduce sympathetic nerve excitability, and control weight. The side tricks spread online, such as turning the wrist, tiptoeing, and patting the armpits, are not supported by clear evidence-based medical evidence. Don't believe it.

Last week, I went to the community health service center with my elderly family members to have their blood pressure measured. I also heard from a public health doctor that there was an uncle in the community who was almost 60 years old. His blood pressure had been stuck at the critical high value of 138/86mmHg during his physical examination last year. The doctor did not prescribe him any medicine, so he was asked to go out and exercise for half an hour every day.

Some people say that they are usually busy at work and cannot find time to exercise. In fact, there is no need to squeeze in half an hour. Every 40 to 50 minutes, stand up and get a glass of water, walk around the work station twice, stretch your stiff shoulders and neck, and don’t stay frozen in the chair. Sympathetic nerves are always in a tight state, and blood vessels will continue to contract. Over time, blood pressure will naturally increase. When I sit for a long time to catch up on plans, I will go to the window and stand for two minutes, looking into the distance for more than ten seconds. I feel relaxed and even the feeling of bloating in my head is relieved a lot.

If you usually get angry easily and feel dizzy or hot when you are excited, you can also try the abdominal breathing method often recommended by cardiologists. When you are angry, don’t be too busy to get angry. Close your eyes and take deep breaths for 3 rounds. Inhale for 4 seconds, hold your breath for 2 seconds, and slowly exhale for 6 seconds. This can temporarily pull back the rising blood pressure. Long-term persistence can also help regulate the stability of the autonomic nerves and reduce large fluctuations in blood pressure. By the way, many people now recommend traditional exercises such as Baduanjin and Tai Chi to prevent high blood pressure. There are indeed some studies that can support its effect. However, some scholars have pointed out that people who insist on practicing such exercises have more regular schedules and calmer emotions. It is difficult to completely attribute the effect to the movements themselves. You don’t need to deify them. If you like it, just keep practicing. If you don’t like to practice, brisk walking, cycling, swimming or even walking after meals, the effect will not be much different.

In fact, after all, there is no threshold for actions to prevent high blood pressure, and there is no need to find any side methods. The core is not to sit still all the time, and don't let yourself always be in a state of tension. Small activities that can be sustained for a long time are more reliable than any "special effects actions".