It's always easy to get upset when the weather is hot and cold, and many people also find that their blood pressure seems to fluctuate.

"My blood pressure has been going up and down lately, and I feel like there's always a string hanging in my heart, how to regulate it?"

"My friend always said that her blood pressure was unstable, but in fact, she didn't know whether she had high blood pressure or low blood pressure, and she always felt unwell."

"Monitoring blood pressure every day, the data is like a roller coaster, high for a while and low for a while, I am really afraid that something big will happen in the long run."

It seems that many people are suffering from fluctuations in blood pressure. What causes blood pressure to fluctuate? How can we deal with it scientifically and keep blood pressure stable?

Fluctuating blood pressure: Don't confuse high blood pressure with unstable blood pressure

When it comes to blood pressure, many people confuse "high blood pressure" with "blood pressure fluctuations". In fact, blood pressure fluctuations mainly refer to frequent changes in blood pressure over a day or a period of time, while hypertension refers to a period of time that continues beyond the normal range. Although the two are related, the management methods and treatment priorities are different.

High blood pressure can be caused by a variety of factors such as genetics, obesity, sedentary lifestyle, stress, etc., while blood pressure fluctuations are often closely related to lifestyle rhythm, eating habits, and mood swings. Neglecting these two aspects of management can make it difficult to stabilize blood pressure.

How can I tell if I have blood pressure fluctuations?

Blood pressure monitoring is an important way to determine whether blood pressure is normal. In general, if you find:

There is a large difference between the data in the morning and in the evening, and the blood pressure is low when you wake up in the morning and suddenly rises in the middle of the day or in the evening.

Blood pressure rises sharply during mood swings, and blood pressure spikes instantaneously when work pressure and emotional tension occur;

Long-term monitoring found that the blood pressure fluctuated violently, and the daily self-test or doctor's test found that the blood pressure changed beyond the normal range;

You need to pay attention to the daily management and regulation of blood pressure.

Ignoring this 2 point, it is no wonder that blood pressure is not well controlled

Many people think that as long as they occasionally measure their blood pressure and occasionally take blood pressure medication, everything will be fine, but this is not the case. Keeping blood pressure stable is not only controlled by medication, but also requires two aspects of daily life:

Regular lifestyle and moderate exerciseProper aerobic exercise, such as brisk walking, jogging, swimming, etc., can help stretch blood vessels and promote blood circulation. The key is to stick to at least 30 minutes of moderate-intensity exercise every day to keep your body energized and thus stabilize your blood pressure. In addition, regular work and rest and adequate sleep can also effectively relieve stress and reduce blood pressure fluctuations.

Reasonable diet and emotional managementIn terms of diet, less salt and low fat, more vegetables and fruits, and moderate protein intake are important secrets to control blood pressure. At the same time, learning to relieve stress, such as relaxing at the right time, listening to music, doing yoga, etc., can also stabilize the mood and avoid mood swings that cause a sudden rise in blood pressure. For people who love to eat heavy and salty food, you can usually try to reduce the use of condiments and choose more light and healthy diets.

Two practical ways to help keep your blood pressure at bay

Method 1: Insist on regular exercise to release the pressure of life, exercise can enhance heart function and improve the elasticity of blood vessels. Setting aside a set amount of time each day to do simple exercises, such as brisk walking, jogging or cycling, can not only help with weight management, but also improve cardiovascular health. Recommendation: Maintain at least 30 minutes of moderate-intensity exercise per day, combined with appropriate stretching and relaxation training.

Method 2: Scientific diet, reasonable salt control and fat reduction, reasonable diet, less oil and less salt, and more intake of vegetables, fruits and whole grains can effectively reduce the burden on the heart. Suggestion: The daily salt intake should be controlled within 5 grams, the intake of foods rich in potassium and magnesium should be increased moderately, and at the same time, smoking should be stopped and alcohol should be limited, so as to provide a good guarantee for the stability of blood pressure.

In this modern life full of variables, the stability of blood pressure is not only related to physical health, but also an important embodiment of quality of life. As long as you insist on exercising, eating a reasonable diet, and paying attention to emotional regulation in your daily life, you can keep your blood pressure away from the "roller coaster" and enjoy a healthier and more stable life.

Remember, it takes time and patience to regulate blood pressure, and if there are abnormal fluctuations for a long time, it is recommended to consult a professional doctor in time to develop a personalized management plan. Stabilize blood pressure, start from daily life, and make health no longer worry.

Proofread by Zhuang Wu