Blood pressure is influenced by many factors, including diet, activity levels, stress, and sleep quality. Beyond morning routines, choices made in the afternoon also contribute to maintaining cardiovascular health, especially for those who sit for long periods or have demanding work schedules.

Incorporate light exercise after prolonged sitting

Sitting continuously for many hours reduces physical activity, affecting circulation and metabolic health. Taking time for a light walk, climbing stairs at a comfortable pace, or stretching in the afternoon can increase physical activity, support vascular function, and help control blood pressure.

According to Eatingwell, light exercise is one of the habits cardiologists recommend for blood pressure support. Office workers can take advantage of breaks for walks, stand up and move between work sessions, or take short walks after meals.

In the long term, adults should aim for at least 150 minutes of moderate-intensity physical activity per week, combining strength training at least two days if suitable for their health condition. Sedentary individuals should start with short durations and gradually increase, avoiding overexertion.

Light afternoon walks increase physical activity, help control blood pressure, and protect cardiovascular health. *Hoang Giang*

Choose low-salt, potassium-rich snacks

In the mid-afternoon, many people tend to eat cakes, potato chips, instant noodles, or processed foods to curb hunger. If done frequently, the high sodium content in these items can contribute to increased blood pressure.

Sodium causes the body to retain water, increasing circulating blood volume and adding pressure to blood vessel walls. Conversely, potassium helps the body regulate sodium balance and supports vascular function.

According to the US Centers for Disease Control and Prevention (CDC), a diet rich in vegetables, fruits, and potassium-providing foods, while reducing salt, can help prevent and manage high blood pressure. Suitable snack options include bananas, oranges, unsweetened yogurt, fresh vegetables, or unsalted nuts. Individuals with kidney disease or those taking medications that may increase potassium should consult a doctor before actively increasing potassium intake.

Practice deep breathing and relaxation

Work pressure, deadlines, and accumulated daily stress can trigger a stress response, temporarily increasing heart rate and blood pressure. Spending about five minutes on slow, deep breathing, muscle relaxation, or mindfulness in the afternoon can help reduce stress and regulate the body's response.

Cardiologists recommend dedicating late afternoon time to simple relaxation activities to support blood pressure control. Desk workers can temporarily step away from their screens, sit in a quiet place, relax their shoulders, and breathe in and out slowly.

Stay adequately hydrated

The body needs sufficient water to maintain normal circulation and physiological functions. Dehydration can reduce blood volume and trigger compensatory body reactions, leading to changes in heart rate and affecting blood pressure depending on the degree of dehydration and health status. Therefore, it is advisable to drink water regularly throughout the day rather than waiting until thirsty. Those working in hot environments, engaging in strenuous activity, or sweating heavily should pay attention to adequate fluid intake.

Plain water is the simplest choice. Unsweetened herbal tea can also help diversify fluid intake, but not all teas should be assumed to lower blood pressure. Individuals with heart or kidney conditions who must restrict fluids should adhere to the water intake guided by their doctor.

Limit caffeine in the late afternoon

Caffeine in coffee, strong tea, energy drinks, and some other beverages can temporarily raise blood pressure, especially in sensitive individuals or those who do not regularly consume caffeine. Late caffeine consumption can also make it difficult for some people to fall asleep, lead to restless sleep, or cause nighttime awakenings.

Prolonged poor sleep can affect blood pressure control and cardiovascular health. Individuals with high blood pressure or frequent sleep difficulties should consider reducing caffeine intake, avoiding it in the late afternoon, and monitoring their body's reactions.

Consider replacing afternoon coffee with plain water or caffeine-free, low-sugar beverages. Those monitoring their blood pressure should also measure it at appropriate times, avoiding measurements immediately after drinking coffee, exercising, or experiencing stress.

Bao Bao (Compiled)