Not getting enough potassium

Potassium helps the body excrete sodium, relax blood vessels, and lower blood pressure. Low potassium levels can lead to water retention, which in turn causes high blood pressure. Low potassium can also increase the impact of stress hormones on the body, affecting blood vessels and leading to elevated blood pressure. To avoid this, aim for 3,500 to 5,000 mg of potassium daily from foods like leafy green vegetables, sweet potatoes, bananas, and beans.

Frequent urination

Conditions like diabetes cause frequent urination, leading to electrolyte imbalances that affect blood pressure regulation. A sudden urge to urinate can signal increased activity of the sympathetic nervous system, linked to high blood pressure. This causes blood vessels to constrict and heart rate to increase.

Sitting too much

Lack of physical activity contributes to weight gain, activates the nervous system, and reduces blood vessel health. Sitting for hours at work leads to prolonged stress and a higher risk of high blood pressure. Take regular breaks. Office workers should take short breaks of 10 minutes or less by standing up, getting coffee, stretching, or walking in place to relax.

Skipping breakfast

Breakfast provides energy after a night of fasting, regulates circadian rhythms and hormones, and helps stabilize blood pressure. Skipping breakfast causes a spike in cortisol, a stress hormone, leading to an increase in metabolic syndrome, a group of conditions that raise the risk of heart disease, diabetes, stroke, and other harmful health conditions.

Eating too much sugar

Consuming a lot of added sugar also contributes to obesity, which in turn increases blood pressure. The American Heart Association (AHA) recommends that men limit their sugar intake to no more than 9 teaspoons (36 g or 150 calories) per day, and women to no more than 6 teaspoons (25 g or 100 calories).

Poor sleep

Poor sleep, both in quality and duration, can increase blood pressure. Avoid large meals a few hours before bedtime, get enough exercise, and keep the bedroom quiet, cool, and dark for a relaxing sleep environment. Adults over 18 are recommended to get 7 to 9 hours of sleep per night.

Lack of physical activity

Lack of physical activity contributes to high blood pressure by reducing blood flow, promoting stiffening of the arteries, and increasing strain on the cardiovascular system over time. The AHA recommends adults get at least 150 minutes (2.5 hours) per week of moderate-intensity activity (like brisk walking or playing tennis), or 75 minutes per week of vigorous activity like running or swimming.

Le Nguyen (According to Health, Very Well Health)