Blood pressure can fluctuate throughout the day and is influenced by lifestyle habits. In the afternoon, after several hours of work, maintaining certain healthy habits can help stabilize blood pressure and protect cardiovascular health.

Exercise

According to Healthline, exercising at an appropriate intensity dilates blood vessels, allowing the heart to pump blood more efficiently, thereby helping lower blood pressure. Exercising late in the day also helps relieve stress and reduce levels of stress hormones like cortisol, which can elevate blood pressure. Individuals should maintain a habit of brisk walking, cycling, or practicing yoga for about 30 minutes each afternoon to control blood pressure, improve cardiovascular health, and enhance sleep quality.

Five minutes of deep breathing

Dedicating about five minutes to deep breathing daily can help control blood pressure, especially when you are stressed or anxious. Slowly inhaling through the nose and exhaling gradually activates the parasympathetic nervous system, a mechanism that helps the body relax, slows heart rate, and reduces blood vessel constriction. This prevents the heart from overworking to pump blood, contributing to blood pressure stability. Deep breathing also lowers stress hormones such as cortisol and adrenaline.

Drink a glass of water

Drinking a glass of water in the afternoon helps the body stay hydrated, thereby stabilizing blood pressure. When the body is dehydrated, blood volume can decrease, forcing the heart to work harder to circulate blood throughout the body. Simultaneously, the body releases certain vasoconstrictive hormones to maintain blood pressure, which can affect cardiovascular health in the long term.

Adequate hydration also helps the body regulate its temperature, especially on hot days or after physical activity. You should drink in small sips, not too much at once, for better absorption.

Yogurt and fruit are healthy snack choices. *Photo: Bui Thuy*

Healthy snacking

Eating a healthy snack in the afternoon helps maintain energy, supports blood pressure balance, and prevents excessive hunger before dinner. Fruits, plain yogurt, nuts, or whole grains provide moderate energy, help stabilize blood sugar, and reduce the burden on the cardiovascular system. However, salty, sugary, or saturated fat-rich foods should be avoided, according to Eating Well.

Avoid coffee

Caffeine stimulates the nervous system, causing the heart to beat faster and temporarily increasing blood pressure after consumption. If coffee is consumed late in the day, this effect can persist and negatively impact sleep quality. Insufficient or poor-quality sleep is a factor that increases the risk of high blood pressure. Therefore, if you have a coffee habit, you should prioritize drinking it in the morning or early afternoon, while monitoring your body's reaction to adjust the amount of caffeine accordingly.

Le Nguyen (Compiled)