Spirit and blood pressure are closely related through the body’s stress response mechanism. When the elderly fall into a state of stress, anxiety or depression, the body will produce hormones such as adrenaline and cortisol, causing blood vessels to constrict, the heart to beat faster and blood pressure to increase. On the contrary, when the spirit is relaxed, the body is relaxed, the heart functions stably and blood pressure tends to return to a safe level.
In the elderly, maintaining stable blood pressure is an important factor in preventing many dangerous complications such as stroke, myocardial infarction or kidney failure.
In addition, good spirit also motivates the elderly to maintain healthy living habits: eating moderately, exercising properly and getting enough sleep, these are important factors for long-term blood pressure control.
Here are some practical, simple but extremely effective measures to help the elderly have better mental health:
1. Create a positive lifestyle every day
Elderly people should start with small things that have great value for the spirit:
- Keep a stable daily schedule: Going to bed early, waking up early, eating on time will help the body not be disturbed.
- Do your favorite things: Playing chess, taking care of plants, listening to music, writing calligraphy… help to cheer up the spirit and avoid negative thoughts.
- Avoid exposure to negative content: Limit reading or listening to news that causes panic and fear. Choose to watch light, inspirational programs.
2. Communicate and share regularly
Loneliness is the silent enemy of mental health. Communicating with relatives and friends helps the elderly feel cared for, thereby reducing stress and keeping blood pressure stable.
Meeting children and grandchildren regularly, chatting and eating with family brings great joy.
Joining senior groups such as socializing, walking, practicing yoga, telling stories… helps make life more vibrant.
If you can’t meet in person, you can video call or text to maintain connection through the phone or social networks.
3. Practice inner peace
Some methods to help seniors regain inner peace:
- Meditation and deep breathing: Meditating for 10-15 minutes every day or practicing slow abdominal breathing helps reduce stress and regulate heart rate.
- Praying or reading meditation books: For people with religious beliefs, reading scriptures or praying brings a sense of serenity.
- Gentle yoga: Some simple yoga exercises specifically for seniors help improve mental health and blood pressure.
4. Eating to support the spirit
A diet not only nourishes the body but also affects the state of mind.
- Foods to eat: Fatty fish (rich in omega-3), green vegetables, fresh fruits, whole grains, low-fat milk, nuts.
- Drink enough water: You should drink 1.5 – 2 liters of water every day to keep your body running smoothly and avoid fatigue.
- Limit harmful foods: Avoid salt, greasy foods, processed foods, carbonated soft drinks – factors that cause high blood pressure and mental decline.
5. Maintain quality sleep
Sleep plays an important role in physical and mental recovery:
- Sleep on time (Go to bed before 10pm, avoid staying up late).
- Do not use electronic devices before bed: Blue light from phones and TVs makes it difficult for the brain to rest.
- Do not drink coffee or strong tea in the evening.
- Create a quiet, cool, moderately dark sleeping space.
- If you experience prolonged insomnia, you should consult a doctor for appropriate support.
6. Think positively every day
A positive attitude can make a big difference in controlling blood pressure. Elderly people should practice thinking lightly and avoid worrying too much.
Some ways to maintain a positive spirit:
- Write down things to be grateful for every day.
- Remind yourself of the good things in life.
- on’t be too sad about age or illness.
- Always find joy in small things.
In short, mental health is the golden key to keeping blood pressure in the elderly stable. From small things like sleeping well, eating right, laughing, thinking positively… all contribute to building a strong inner strength to fight stress (the leading cause of high blood pressure). Therefore, if you are taking care of parents, grandparents or yourself in your twilight years, don’t just care about medicine or diet. Take time to take care of your spirit and nurture inner peace, because a healthy mind always leads to a healthy heart.
