High blood pressure is one of the common chronic diseases in the elderly and is the leading cause of dangerous complications such as stroke, myocardial infarction, heart failure, kidney failure. In addition to physical factors such as weight, diet, and exercise, mental health also plays an extremely important role in maintaining stable blood pressure.
In fact, prolonged stress, anxiety, and depression can increase the risk of high blood pressure. Therefore, taking care of mental health in the elderly not only helps improve the quality of life but is also an effective solution to prevent and control high blood pressure naturally and sustainably.
Here are 6 solutions to improve mental health to help control blood pressure effectively in the elderly:
1 Maintain positive social relationships
Social connection plays a huge role in improving mental health. Talking, sharing feelings and thoughts with relatives and friends helps the elderly feel loved, cared for and valued. Studies show that people with a large social network and maintaining good relationships are less likely to be depressed and have more stable blood pressure.
The elderly should actively participate in collective activities such as health clubs, community groups, reading groups or participating in volunteer programs that are suitable for their abilities. This is not only an opportunity to connect but also helps the elderly maintain a sense of contribution to society.
2. Practice mental relaxation techniques
Some mental relaxation techniques have been proven to be effective in reducing stress and supporting blood pressure control, such as:
- Meditation (Mindfulness): Meditation helps calm the nervous system, reduce stress and bring a sense of peace to the soul. Older adults can practice meditation for 10-20 minutes a day in the morning or evening, in a quiet space, to improve mood and regulate blood pressure.
- Deep breathing: Deep, regular breathing is a simple and effective way to relax the mind, slow down the heart rate, and lower blood pressure. You can practice abdominal breathing techniques (inhale deeply through the nose, hold for a few seconds, then exhale through the mouth) 3-4 times a day.
- Yoga or Tai Chi: These are exercises that combine gentle movement and breathing regulation, helping to increase circulation, reduce stress and improve the mind effectively for the elderly.
3. Stay optimistic and have a positive attitude
A positive attitude not only brings joy but also helps improve immune function and regulate blood pressure. Older people should focus on the positive things in life, avoid feeling self-conscious about their age or worrying too much about illness.
Regularly reading inspirational books, listening to soft music, writing a diary to record good things every day or practicing gratitude will help significantly improve their mental state. People with an optimistic spirit and love of life are less likely to have high blood pressure and live longer.
4. Get enough sleep and on time
Quality sleep has a profound effect on both mind and body. Insomnia or poor sleep increases the risk of depression, anxiety, and also causes high blood pressure because the body is not properly restored.
Older people should sleep 6-8 hours a night, try to maintain a regular sleep schedule, avoid sleeping too early or too late. Avoid using electronic devices before going to bed. Instead, listen to soothing music or read a book to relax.
5. Diets That Support Mental Health and Blood Pressure
A healthy diet not only helps prevent high blood pressure but also has a positive impact on mental health. Older adults should prioritize:
- Eating lots of green vegetables, fruits, nuts, and fatty fish containing omega-3 (such as salmon, sardines) because they help improve mood and reduce inflammation.
- Limit processed foods, high in salt, high in sugar because they can increase blood pressure and negatively affect mood.
- Drink enough water, avoid abusing coffee and alcohol.
In addition, older adults can supplement brain-supporting foods such as walnuts, flaxseeds, turmeric (curcumin), or use herbal teas such as chamomile tea, peppermint tea, lotus heart tea to improve sleep quality and calm the mind.
6. Psychological consultation when necessary
In some cases, the elderly encounter major psychological crises such as loss of a loved one, late divorce, diagnosis of a chronic disease, etc. and may fall into a state of severe depression. At this time, seeking advice from psychological experts is necessary.
Psychological consultation helps the elderly understand the problem, find appropriate solutions, reduce internal pressure and stabilize the mind. This is also an important way to control blood pressure indirectly through improving emotions.
In short, high blood pressure is not only a physical problem but also closely related to mental state, especially in the elderly. Prolonged stress, depression, and loneliness are all risk factors for high blood pressure. Therefore, to prevent and control the disease effectively, taking care of mental health is something that cannot be ignored. Taking care of the mental health of the elderly not only helps prevent high blood pressure but also contributes to a more peaceful, happy and longer life. This is the responsibility of each individual and the whole society in preserving the value of a full life for the previous generation.
