The Subtle Relationship Between Sleep and Blood Pressure

Sleep expert Cavan Chan pointed out the general sleep situation among Hong Kong residents: "Most Hong Kong people only sleep an average of 6 hours and 20 minutes per day, and over 70% of citizens face the troubles of sleep deprivation." Poor sleep quality can lead to insomnia, headaches, and decreased concentration, which in turn can affect blood pressure. Cavan mentioned that while the body is normally capable of producing substances to combat reactive oxygen species (ROS), lack of sleep can result in higher levels of ROS, leading to increased blood pressure and a greater risk of cardiovascular diseases.

Cavan recommended not eating 4 to 6 hours before bedtime and avoiding late-night snacks. It is also advised to avoid vigorous exercise before bed to keep the heart rate steady. Turning off lights and electronic devices when sleeping can help increase melatonin production in the body. Cavan also mentioned that simple breathing exercises before bed can help relax the body, improve sleep quality, and suggested using devices to monitor heart rate and blood pressure regularly.

The Secret of Exercise in Improving Blood Pressure

Exercise is crucial for individual blood pressure control. Fitness coach Cathy Luk noted, "According to the American College of Cardiology, engaging in 90 to 150 minutes of low-intensity exercise per week can promote blood circulation and cardiopulmonary function, effectively stabilize heart rate, and reduce stress." Cathy further pointed out that many risk factors for hypertension, such as excessive salt intake and lack of exercise, are bad habits in daily life. She recommended moderate aerobic exercise, such as brisk walking, swimming, dancing, as well as simple and effective strength training and stretching exercises, all of which can help lower blood pressure. However, for people with hypertension, Cathy advised choosing exercise methods carefully, avoiding vigorous exercise, and consulting a doctor beforehand.

Traditional Chinese Medicine Wisdom in Blood Pressure Regulation

Traditional Chinese medicine (TCM) practitioner Dr. Cheung Ka-ying pointed out that elevated blood pressure is often due to dysfunctions in the liver and kidneys. When the body is out of balance, it can easily lead to hypertension. Dr. Cheung recommended consuming medicinal foods such as black fungus and wolfberries, which can help improve Qi deficiency and blood pressure issues. Additionally, with the increasing prevalence of electronic devices, blood pressure problems are becoming more common among younger people and are related to cervical spine health. Dr. Cheung suggested acupuncture or musculoskeletal relaxation, along with improving daily habits, to maintain stable blood pressure.

Healthy Eating Tips

In terms of diet, Violet, the Vice Chairman of the Hong Kong Practising Dietitians Union and an Australian Registered Dietitian, emphasized controlling sodium intake, as excessive sodium can lead to water retention and elevated blood pressure. Violet recommended choosing low-salt dishes and using fresh herbs instead of salt when cooking at home. She also introduced the "DASH Diet" (Dietary Approaches to Stop Hypertension), which emphasizes a diet rich in fruits, vegetables, and whole grains, and is highly beneficial for lowering blood pressure and preventing chronic diseases. She also reminded that with age, it becomes even more important to regularly monitor blood pressure.

All-Day Blood Pressure and Health Management Smart Wearable – HUAWEI WATCH D2

In addition to practicing healthy habits, urban dwellers should continuously monitor their blood pressure to prevent potential issues. The newly showcased HUAWEI WATCH D2 features a minimalist and stylish design, with professional-grade practical health technology, specifically designed for those concerned about urban health.

The HUAWEI WATCH D2 is equipped with professional-grade ambulatory blood pressure monitoring (ABPM) technology, bringing 24-hour blood pressure monitoring to the wrist. The watch also supports intelligent blood pressure monitoring and reminder functions. During single blood pressure measurements, relying on scientific sleep monitoring technology, it immediately reminds users to measure their blood pressure upon waking. The watch also has preset monitoring reminders to help users establish and maintain a daily blood pressure measurement habit, capturing peak blood pressure values in time. Besides blood pressure monitoring, the watch provides various health monitoring data, including heart rate, blood oxygen levels, and sleep quality, allowing users to detect potential health issues early.