Two out of ten Koreans suffer from high blood pressure. Hypertension increases the risk of various cardio-cerebrovascular diseases, so it is recommended to prevent it from a normal level. Here are some simple ways to help lower blood pressure. 고혈압 낮추는 방법
◇Moving a cuckoo
You can lower your blood pressure by just rubbing your calf. In fact, a Japanese study found that 10 patients with high blood pressure whose systolic blood pressure is 160mmHg or higher were given a 10-minute calf massage, and their blood pressure dropped by 10mmHg on average. Because the calf plays an important role in sending blood that has spread to the feet back to the heart, it can reduce blood pressure just by helping the calf blood circulation smoothly. For the calf massage, press it 5 to 10 times before going to bed, from the bottom to the top, just so that it hurts a little. Methods: Sweep it from the Achilles tendon to the back of the knee with your ▲ palm, press the inside of the calf (from the abdominal bone to the inside of the knee) with your thumb, ▲Put your knees up and press the middle part of the Achilles tendon and the back of the knee with both hands, and ▲Put the outside of the calf (from the abdominal bone to the outside of the knee).
◇ Clenching both hands jasminevista.com
Isometric muscle exercise is also effective in lowering blood pressure. In a meta-analysis of 93 studies (a total of 5,223 people), the results showed that aerobic exercise lowered the systolic blood pressure by 3.5 mmHg and dynamic muscle exercise by 1.8 mmHg, while isometric muscle exercise lowered the systolic blood pressure by 10.9 mmHg. Isometric muscle exercise is an exercise in which the muscles contract but the length does not change. It is easy to think of it as an exercise in which you exert pressure while maintaining a still posture. The isometric muscle exercise that the research team asked the participants to do was to clench two fists and endure for two minutes a day. The participants pumped their fists three times a week for a total of eight minutes four times a day, lowering the systolic blood pressure to 5.2 mmHg to 12.7 mmHg. In addition, isometric muscle exercises include hanging iron bars for a long time, planking, and bridge. On the other hand, if you already have high blood pressure, you should do exercises that do not cause your blood pressure to rise rapidly, such as walking slowly or stretching.
◇ Taking a short nap 
A nap within an hour also has the effect of lowering blood pressure. The research team at Asclepion Hospital in Greece divided 212 people aged 62 into two groups and asked only one group to take a nap. According to the study, the average systolic blood pressure (127.6 mmHg) for 24 hours was 5.3 mmHg lower than the average systolic blood pressure (132.9 mmHg) for those who did not take a nap. Just taking a nap has the effect of taking a high blood pressure medication. “A nap within an hour is not recommended, but a nap within an hour helps to prevent high blood pressure,” the research team said.