Traditionally, the focus has often been on reducing salt intake to manage blood pressure. However, a study published in November 2025 in the international Journal of Education and Health Promotion revealed three other crucial and interconnected factors that directly influence blood pressure readings, which many people often overlook.

**Poor sleep quality**

Research indicates that individuals with high blood pressure often score nearly twice as poorly on sleep quality assessments compared to those with normal blood pressure. The issue extends beyond insomnia; restless sleep, frequent awakenings during the night, or daytime fatigue also increase the risk of high blood pressure by 24%.

**Lack of physical activity**

The combination of poor sleep and a sedentary lifestyle delivers a significant blow to the vascular system. However, physical activity can serve as a "lifesaver" for poor sleep.

According to the study, people who exercise regularly (such as brisk walking for 30 minutes daily), even with poor sleep, only saw a 4% increase in their risk of high blood pressure. In contrast, this figure surged to 38% for those who were physically inactive.

**Unhealthy weight**

The research challenges the misconception that only obese individuals develop high blood pressure. Within the group experiencing poor sleep quality, both obese individuals and those who are underweight (low BMI) saw their risk of high blood pressure increase by 22-24%.

Individuals with high blood pressure often score nearly twice as poorly on sleep quality assessments compared to those with normal blood pressure. AI-generated image

**Daily habits silently "pushing" blood pressure higher**

In addition to the factors mentioned above, experts warn that the following habits also place significant pressure on blood vessels:

• **Prolonged sitting:** Reduces blood vessel elasticity and accumulates metabolic waste in the blood.
• **Excessive salt intake:** A study from Chengdu University of Traditional Chinese Medicine (11/2025) indicated that for every 1 gram increase in sodium intake (approximately 2,5 grams of salt), systolic blood pressure rises by an average of 0,6 mmHg, and stroke risk increases by 6%.
• **Anger, stress:** Anger releases adrenaline and cortisol, causing immediate vasoconstriction and increased heart rate.
• **Tobacco and alcohol:** Nicotine causes atherosclerosis, while just 12 grams of alcohol daily is enough to start elevating blood pressure.

**Three pillars for effective blood pressure stabilization**

To manage blood pressure scientifically, experts recommend a specific approach:

**Diet prioritizing whole grains and low-sodium salt**

• Replace refined carbohydrates: Using brown rice, oats, and whole wheat instead of white rice significantly reduces disease risk.
• Use low-sodium salt: This solution is recommended by the Chinese Low-Sodium Salt Use Guidelines (2024) to reduce cardiovascular mortality.
• Supportive foods: Eggs, tomatoes, and soy products have a positive impact on blood pressure control.

**Physical activity**

Alongside aerobic exercises (walking, swimming) for at least 150-300 minutes per week, research in the British Journal of Sports Medicine indicates that isometric exercises such as plank, horse stance, or wall sit are the most effective exercises for lowering blood pressure.

**Sleep**

A November 2025 study in the journal Sleep Advances found that adhering to a fixed sleep schedule reduces systolic blood pressure by an average of 4 mmHg.

It is advisable to go to bed between 22h and 23h. Individuals who sleep during this timeframe have the lowest risk of cardiovascular disease.

My Y (According to HK01)