Blood pressure is one of the important indicators reflecting the health of the human cardiovascular system. In particular, in the elderly, blood pressure tends to increase with age due to the aging of the vascular system and the effects of underlying diseases such as diabetes, cardiovascular disease, and dyslipidemia. High blood pressure not only causes fatigue, dizziness, and lightheadedness, but is also a silent killer because it can lead to stroke, myocardial infarction, heart failure, or kidney failure.
However, controlling blood pressure is not too difficult if the elderly know how to proactively prevent and maintain a healthy lifestyle.
Here are 7 important, practical, and most effective measures:
1. Understand your health status and monitor your blood pressure regularly
The first thing that the elderly should do is understand their blood pressure status. Not knowing you have high blood pressure or not monitoring your blood pressure regularly can lead to serious consequences when the disease progresses silently.
- Measure your blood pressure at home regularly, at least 3–4 times a week, or as directed by your doctor.
- Record your blood pressure readings in a notebook to easily track fluctuations.
- If your blood pressure is above 140/90 mmHg many times, you should see a doctor for advice and treatment.
Understanding your blood pressure status not only helps the elderly control the disease better but is also the foundation for adjusting your lifestyle accordingly.
2. Maintain a reasonable diet
Diet plays a very important role in regulating and maintaining stable blood pressure. A scientific menu not only helps control blood pressure but also reduces the risk of other chronic diseases.
Things to do:
- Reduce salt intake (elderly people should consume less than 5g of salt/day (about 1 small teaspoon), you should limit fish sauce, pickles, and processed foods.
- Increase potassium-rich foods such as bananas, oranges, sweet potatoes, and spinach, which help neutralize the effects of sodium and lower blood pressure.
- Eat lots of green vegetables and fresh fruits, which provide vitamins, fiber, and antioxidants that are good for the heart.
- Limit saturated fat and bad cholesterol, and eat fish, vegetable oils, and nuts instead of red meat and animal fat.
- Drink enough water, from 1.5 to 2 liters per day depending on your physical condition.
3. Exercise regularly, appropriate for your age
Physical activity helps improve blood circulation, reduce pressure on the heart and blood vessels, and control weight.
The elderly should:
- Exercise lightly 30 minutes/day, 5 days/week with activities such as walking, qigong, yoga, swimming, slow cycling or dancing.
- Do not overexert yourself, warm up gently and avoid exercising in weather that is too hot or cold.
- Combine exercise with reasonable rest, avoid prolonged stressful work.
Even light exercise every day can significantly improve blood pressure without the need for medication.
4. Keep an optimistic spirit, avoid prolonged stress
Psychological factors directly affect blood pressure. Stress, anxiety, and frequent insomnia are the causes of high blood pressure. Therefore, the elderly need to learn to live a relaxed life, reduce mental stress with the following methods:
- Get enough sleep, 7-8 hours per night, avoid staying up late or sleeping intermittently.
- Participate in community activities such as club activities, playing chess, reading, listening to music, and taking care of bonsai.
- Practice meditation, deep breathing, yoga, help regulate heart rate and calm the nervous system.
- Share with loved ones, avoid suppressing emotions, prolonged sadness.
A comfortable, happy spirit is a natural medicine to help stabilize blood pressure effectively and sustainably.
5. Do not smoke, limit alcohol and caffeine
Stimulants such as nicotine in cigarettes, alcohol in beer and wine and caffeine in coffee can all constrict blood vessels, increase heart rate and increase blood pressure. In the elderly, organs have weakened, so the negative effects are more serious.
The elderly should pay attention to:
- Absolutely do not smoke or be exposed to cigarette smoke.
- Minimize alcohol (if you drink, limit it to 1 small glass of wine per day (for men), and less for women).
- Do not drink coffee that is too strong or too much (if you are addicted to coffee, drink less caffeine and only 1 cup/day).
6. Control your weight appropriately
Being overweight or obese is one of the factors that increase blood pressure. Every kilogram of excess weight increases the burden on the cardiovascular system.
Elderly people should:
- Maintain a normal BMI (18.5–24.9 kg/m²).
- Lose weight slowly and safely, without strict dieting that can cause low blood pressure or fatigue.
- Exercise combined with a reasonable diet, both helps to lose weight and improve overall health.
7. Regular check-ups and adherence to treatment if there are underlying diseases
In addition to taking care of themselves at home, the elderly need to:
- Regular check-ups every 1-3 months to check blood pressure, cardiovascular system, blood sugar, blood lipids, kidney function.
- Comply with treatment if prescribed by a doctor, do not stop taking medication on your own when you feel well.
- Detect complications early for timely intervention, avoiding serious consequences such as stroke or heart failure.
Healthy blood pressure is a core factor that helps the elderly live healthy, active and prolong their life. Maintaining stable blood pressure cannot be achieved overnight, but requires perseverance, understanding and proactiveness in daily health care. Things to do to keep blood pressure stable include: regular blood pressure monitoring, healthy eating, regular exercise, keeping a relaxed mind, avoiding stimulants, weight control and regular medical check-ups. This is the key to helping the elderly live happily, live healthily and prevent dangerous complications caused by high blood pressure.
