{"id":15405,"date":"2025-04-23T21:26:05","date_gmt":"2025-04-23T21:26:05","guid":{"rendered":"https:\/\/medbox.com\/?p=15405"},"modified":"2025-04-23T21:26:08","modified_gmt":"2025-04-23T21:26:08","slug":"10-natural-ways-to-reduce-blood-pressure-for-seniors","status":"publish","type":"post","link":"https:\/\/medbox.com\/vi\/10-natural-ways-to-reduce-blood-pressure-for-seniors\/","title":{"rendered":"10 c\u00e1ch t\u1ef1 nhi\u00ean \u0111\u1ec3 gi\u1ea3m huy\u1ebft \u00e1p cho ng\u01b0\u1eddi cao tu\u1ed5i"},"content":{"rendered":"<p>B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3m huy\u1ebft \u00e1p ch\u1ec9 b\u1eb1ng c\u00e1ch thay \u0111\u1ed5i c\u00e1ch th\u1edf kh\u00f4ng? S\u1ef1 \u0111i\u1ec1u ch\u1ec9nh \u0111\u01a1n gi\u1ea3n n\u00e0y cho th\u1ea5y vi\u1ec7c ki\u1ec3m so\u00e1t huy\u1ebft \u00e1p c\u00f3 th\u1ec3 \u0111\u01a1n gi\u1ea3n h\u01a1n nhi\u1ec1u so v\u1edbi b\u1ea1n mong \u0111\u1ee3i. Th\u1ef1c hi\u1ec7n nh\u1eefng b\u01b0\u1edbc nh\u1ecf nh\u01b0 \u0103n th\u1ef1c ph\u1ea9m t\u1ed1t cho tim v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c nh\u1eb9 c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n r\u1ea5t nhi\u1ec1u.&nbsp;<\/p>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">Medbox: M\u1ed9t c\u00e1ch an to\u00e0n h\u01a1n \u0111\u1ec3 u\u1ed1ng thu\u1ed1c<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"T\u00ecm hi\u1ec3u th\u00eam\" >\n\n          <span class=\"wrapp-title-link\">T\u00ecm hi\u1ec3u th\u00eam<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<p>\u0110\u1ebfn cu\u1ed1i b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n s\u1ebd th\u1ea5y r\u1eb1ng b\u1ea1n kh\u00f4ng c\u1ea7n ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang kh\u1eafc nghi\u1ec7t hay c\u00e1c b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c v\u1ea5t v\u1ea3 \u0111\u1ec3 h\u1ea1 huy\u1ebft \u00e1p. Thay v\u00e0o \u0111\u00f3, b\u1ea1n c\u1ea7n nh\u1eefng thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng th\u1ef1c t\u1ebf v\u00e0 b\u1ec1n v\u1eefng \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe. D\u01b0\u1edbi \u0111\u00e2y, ch\u00fang t\u00f4i s\u1ebd gi\u1edbi thi\u1ec7u 10 c\u00e1ch t\u1ef1 nhi\u00ean \u0111\u1ec3 h\u1ea1 huy\u1ebft \u00e1p. (N\u1ebfu b\u1ea1n v\u1eabn ch\u01b0a ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c huy\u1ebft \u00e1p, h\u00e3y \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n th\u01b0\u1eddng xuy\u00ean theo d\u00f5i v\u1edbi b\u00e1c s\u0129 ch\u0103m s\u00f3c ch\u00ednh c\u1ee7a m\u00ecnh.)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 gi\u1ea3m huy\u1ebft \u00e1p cho ng\u01b0\u1eddi cao tu\u1ed5i\u00a0<\/h2>\n\n\n\n<p>Nh\u1eefng thay \u0111\u1ed5i \u0111\u01a1n gi\u1ea3n trong l\u1ed1i s\u1ed1ng sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 c\u00e1ch t\u1ef1 nhi\u00ean t\u1ed1t nh\u1ea5t \u0111\u1ec3 gi\u1ea3m huy\u1ebft \u00e1p:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Th\u1ef1c h\u00e0nh c\u00e1c b\u00e0i t\u1eadp th\u1edf s\u00e2u<\/h3>\n\n\n\n<p>H\u00edt th\u1edf s\u00e2u k\u00edch ho\u1ea1t ph\u1ea3n \u1ee9ng th\u01b0 gi\u00e3n trong c\u01a1 th\u1ec3, khi\u1ebfn c\u00e1c m\u1ea1ch m\u00e1u gi\u00e3n ra v\u00e0 l\u00e0m gi\u1ea3m c\u00e1c hormone g\u00e2y c\u0103ng th\u1eb3ng d\u1eabn \u0111\u1ebfn huy\u1ebft \u00e1p cao. A <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38179185\/\">Ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p nghi\u00ean c\u1ee9u v\u1ec1 t\u0103ng huy\u1ebft \u00e1p<\/a> cho th\u1ea5y c\u00e1c b\u00e0i t\u1eadp th\u1edf l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 huy\u1ebft \u00e1p t\u00e2m thu v\u00e0 t\u00e2m tr\u01b0\u01a1ng. H\u00edt th\u1edf s\u00e2u k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh ph\u00f3 giao c\u1ea3m, gi\u00fap h\u1ea1 huy\u1ebft \u00e1p. Theo nghi\u00ean c\u1ee9u, th\u1edf ch\u1eadm b\u1eb1ng c\u01a1 ho\u00e0nh mang l\u1ea1i k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t.&nbsp;<\/p>\n\n\n\n<p>V\u1eady, b\u1ea1n h\u00edt th\u1edf s\u00e2u nh\u01b0 th\u1ebf n\u00e0o? B\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch h\u00edt v\u00e0o b\u1eb1ng m\u0169i trong 4 gi\u00e2y, sau \u0111\u00f3 gi\u1eef trong 4 gi\u00e2y. Sau \u0111\u00f3, th\u1edf ra b\u1eb1ng mi\u1ec7ng trong 6 gi\u00e2y. Ti\u1ebfp t\u1ee5c l\u1eb7p l\u1ea1i chu k\u1ef3 th\u1edf trong 5 \u0111\u1ebfn 10 ph\u00fat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u0110i b\u1ed9 h\u00e0ng ng\u00e0y<\/h3>\n\n\n\n<p>\u0110i b\u1ed9 th\u01b0\u1eddng xuy\u00ean gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch, c\u1ea3i thi\u1ec7n l\u01b0u th\u00f4ng m\u00e1u v\u00e0 gi\u00fap m\u1ea1ch m\u00e1u lu\u00f4n linh ho\u1ea1t. \u0110\u00e2y l\u00e0 nh\u1eefng y\u1ebfu t\u1ed1 ch\u00ednh gi\u00fap gi\u1ea3m huy\u1ebft \u00e1p. <a href=\"https:\/\/today.uconn.edu\/2023\/09\/increasing-steps-by-3000-per-day-can-lower-blood-pressure-in-older-adults\/\">M\u1ed9t nghi\u00ean c\u1ee9u c\u1ee7a UConn Today<\/a> ph\u00e1t hi\u1ec7n ra r\u1eb1ng khi ng\u01b0\u1eddi l\u1edbn tu\u1ed5i v\u1edbi <a href=\"https:\/\/medbox.com\/vi\/hypertension-what-you-need-to-know\/\">t\u0103ng huy\u1ebft \u00e1p<\/a> t\u0103ng s\u1ed1 b\u01b0\u1edbc ch\u00e2n h\u00e0ng ng\u00e0y l\u00ean 3.000 b\u01b0\u1edbc, huy\u1ebft \u00e1p t\u00e2m thu c\u1ee7a h\u1ecd gi\u1ea3m trung b\u00ecnh 11 \u0111i\u1ec3m.&nbsp;<\/p>\n\n\n\n<p>Tuy nhi\u00ean, n\u1ebfu vi\u1ec7c \u0111i b\u1ed9 h\u00e0ng ng\u00e0y s\u1ebd b\u1ea5t ti\u1ec7n cho b\u1ea1n, h\u00e3y c\u00e2n nh\u1eafc th\u1ef1c hi\u1ec7n \u00edt nh\u1ea5t 150 ph\u00fat ho\u1ea1t \u0111\u1ed9ng aerobic c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i m\u1ed7i tu\u1ea7n. B\u00ean c\u1ea1nh vi\u1ec7c gi\u1ea3m huy\u1ebft \u00e1p, <a href=\"https:\/\/medbox.com\/vi\/9-mental-health-benefits-of-exercise\/\">l\u1ee3i \u00edch v\u1ec1 m\u1eb7t tinh th\u1ea7n c\u1ee7a vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c<\/a> gi\u00fap b\u1ea1n ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng (b\u1eb1ng c\u00e1ch gi\u1ea3m hormone g\u00e2y c\u0103ng th\u1eb3ng) hi\u1ec7u qu\u1ea3 h\u01a1n, t\u1eeb \u0111\u00f3 c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t huy\u1ebft \u00e1p c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Gi\u1ea3m l\u01b0\u1ee3ng natri h\u1ea5p th\u1ee5<\/h3>\n\n\n\n<p>C\u1eaft gi\u1ea3m natri gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec s\u1ef1 c\u00e2n b\u1eb1ng ch\u1ea5t l\u1ecfng l\u00e0nh m\u1ea1nh h\u01a1n, gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c l\u00ean m\u1ea1ch m\u00e1u. <a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/article-abstract\/606513\">Nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean t\u1ea1p ch\u00ed JAMA Internal Medicine<\/a> x\u00e1c nh\u1eadn r\u1eb1ng vi\u1ec7c gi\u1ea3m natri (l\u00fd t\u01b0\u1edfng nh\u1ea5t l\u00e0 1.500 \u2013 2.300 mg m\u1ed7i ng\u00e0y) l\u00e0 m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c hi\u1ec7u qu\u1ea3, kh\u00f4ng d\u00f9ng thu\u1ed1c \u0111\u1ec3 ki\u1ec3m so\u00e1t t\u0103ng huy\u1ebft \u00e1p, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i.&nbsp;<\/p>\n\n\n\n<p>Nghi\u00ean c\u1ee9u cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi tham gia gi\u1ea3m \u0111\u00e1ng k\u1ec3 l\u01b0\u1ee3ng natri h\u1ea5p th\u1ee5 \u0111\u00e3 gi\u1ea3m \u0111\u00e1ng k\u1ec3 c\u1ea3 huy\u1ebft \u00e1p t\u00e2m thu v\u00e0 huy\u1ebft \u00e1p t\u00e2m tr\u01b0\u01a1ng. C\u00f3 th\u1ec3 th\u1ea5y huy\u1ebft \u00e1p t\u00e2m thu gi\u1ea3m 5 \u2013 7 \u0111i\u1ec3m v\u00e0 huy\u1ebft \u00e1p t\u00e2m tr\u01b0\u01a1ng gi\u1ea3m 2 \u2013 3 \u0111i\u1ec3m trong v\u00f2ng v\u00e0i th\u00e1ng. N\u1ebfu b\u1ea1n mu\u1ed1n c\u1eaft gi\u1ea3m mu\u1ed1i nh\u01b0ng v\u1eabn gi\u1eef cho th\u1ee9c \u0103n ngon, \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 gi\u1ea3i ph\u00e1p thay th\u1ebf \u0111\u1ec3 th\u1eed:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u1ecfi v\u00e0 h\u00e0nh t\u01b0\u01a1i ho\u1eb7c rang<\/li>\n\n\n\n<li>N\u01b0\u1edbc \u00e9p ho\u1eb7c v\u1ecf cam qu\u00fdt<\/li>\n\n\n\n<li>Gi\u1ea5m balsamic ho\u1eb7c n\u01b0\u1edbc s\u1ed1t balsamic gi\u1ea3m<\/li>\n\n\n\n<li>Qu\u1ebf, nh\u1ee5c \u0111\u1eadu kh\u1ea5u ho\u1eb7c \u0111inh h\u01b0\u01a1ng<\/li>\n\n\n\n<li>C\u00e1c lo\u1ea1i th\u1ea3o m\u1ed9c nh\u01b0 h\u00fang qu\u1ebf, h\u01b0\u01a1ng th\u1ea3o ho\u1eb7c c\u1ecf x\u1ea1 h\u01b0\u01a1ng<\/li>\n<\/ul>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">\u0110\u01a1n thu\u1ed1c c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c ph\u00e2n lo\u1ea1i v\u00e0 giao<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"B\u1eaft \u0111\u1ea7u\" >\n\n          <span class=\"wrapp-title-link\">B\u1eaft \u0111\u1ea7u<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<h3 class=\"wp-block-heading\">4. U\u1ed1ng tr\u00e0 hoa d\u00e2m b\u1ee5t<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full\">\n\n                                \n    \n  <picture>\n    <source type=\"image\/webp\" sizes=\"100vw\" srcset=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/04\/hibiscus-tea-100x0-c-default.webp 100w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/04\/hibiscus-tea-200x0-c-default.webp 200w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/04\/hibiscus-tea-400x0-c-default.webp 400w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/04\/hibiscus-tea.webp 420w\">\n    <source type=\"image\/jpeg\" sizes=\"100vw\" srcset=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/04\/hibiscus-tea-100x0-c-default.jpg 100w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/04\/hibiscus-tea-200x0-c-default.jpg 200w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/04\/hibiscus-tea-400x0-c-default.jpg 400w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/04\/hibiscus-tea.jpg 420w\">\n    <img class=\"\" width=\"420\" height=\"280\" alt=\"Cup of hot hibiscus tea on table\" src=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/04\/hibiscus-tea.jpg\" loading=\"lazy\">\n  <\/picture>\n\n<\/figure>\n<\/div>\n\n\n<p>Tr\u00e0 hoa d\u00e2m b\u1ee5t, \u0111\u01b0\u1ee3c l\u00e0m t\u1eeb c\u00e2y d\u00e2m b\u1ee5t, c\u00f3 \u0111\u1eb7c t\u00ednh gi\u00fap h\u1ea1 huy\u1ebft \u00e1p. Theo <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6621350\/\">nghi\u00ean c\u1ee9u<\/a>Nh\u1eefng ng\u01b0\u1eddi tham gia u\u1ed1ng tr\u00e0 hoa d\u00e2m b\u1ee5t cho th\u1ea5y huy\u1ebft \u00e1p t\u00e2m thu v\u00e0 huy\u1ebft \u00e1p t\u00e2m tr\u01b0\u01a1ng gi\u1ea3m \u0111\u00e1ng k\u1ec3 so v\u1edbi nh\u1eefng ng\u01b0\u1eddi d\u00f9ng gi\u1ea3 d\u01b0\u1ee3c.<\/p>\n\n\n\n<p>Nghi\u00ean c\u1ee9u ph\u00e1t hi\u1ec7n th\u1ea5y huy\u1ebft \u00e1p t\u00e2m thu gi\u1ea3m 11,2% v\u00e0 huy\u1ebft \u00e1p t\u00e2m tr\u01b0\u01a1ng gi\u1ea3m 10,7% sau 12 ng\u00e0y s\u1eed d\u1ee5ng li\u00ean t\u1ee5c.&nbsp;<\/p>\n\n\n\n<p>\u0110\u1ec3 pha tr\u00e0 hoa d\u00e2m b\u1ee5t, h\u00e3y ng\u00e2m 1\u20132 th\u00eca c\u00e1nh hoa d\u00e2m b\u1ee5t kh\u00f4 trong 8 ounce n\u01b0\u1edbc n\u00f3ng trong 5\u201310 ph\u00fat. B\u1ea1n c\u00f3 th\u1ec3 u\u1ed1ng tr\u00e0 \u1ea5m sau khi l\u1ecdc ho\u1eb7c cho v\u00e0o t\u1ee7 l\u1ea1nh \u0111\u1ec3 u\u1ed1ng l\u1ea1nh.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. H\u1ea1n ch\u1ebf u\u1ed1ng r\u01b0\u1ee3u<\/h3>\n\n\n\n<p>U\u1ed1ng qu\u00e1 nhi\u1ec1u r\u01b0\u1ee3u l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh huy\u1ebft \u00e1p cao. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38864208\/\">M\u1ed9t \u0111\u00e1nh gi\u00e1 c\u00f3 h\u1ec7 th\u1ed1ng v\u00e0 ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p<\/a> cho th\u1ea5y r\u1eb1ng u\u1ed1ng nhi\u1ec1u r\u01b0\u1ee3u h\u01a1n d\u1eabn \u0111\u1ebfn huy\u1ebft \u00e1p t\u00e2m thu cao h\u01a1n m\u00e0 kh\u00f4ng c\u00f3 b\u1ea5t k\u1ef3 t\u00e1c d\u1ee5ng ng\u01b0\u1ee1ng n\u00e0o. Ngo\u00e0i ra, vi\u1ec7c s\u1eed d\u1ee5ng qu\u00e1 nhi\u1ec1u r\u01b0\u1ee3u c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u qu\u1ea3 c\u1ee7a thu\u1ed1c huy\u1ebft \u00e1p c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.heart.org\/en\/health-topics\/high-blood-pressure\/changes-you-can-make-to-manage-high-blood-pressure\/limiting-alcohol-to-manage-high-blood-pressure\">Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch Hoa K\u1ef3 khuy\u00ean<\/a> \u0111\u1ec3 duy tr\u00ec huy\u1ebft \u00e1p kh\u1ecfe m\u1ea1nh, nam gi\u1edbi kh\u00f4ng n\u00ean u\u1ed1ng qu\u00e1 hai ly m\u1ed7i ng\u00e0y, trong khi ph\u1ee5 n\u1eef n\u00ean gi\u1edbi h\u1ea1n l\u01b0\u1ee3ng u\u1ed1ng c\u1ee7a m\u00ecnh \u1edf m\u1ee9c m\u1ed9t ly m\u1ed7i ng\u00e0y.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. Gi\u1eef \u0111\u1ee7 n\u01b0\u1edbc<\/h3>\n\n\n\n<p>\u0110\u1eebng bao gi\u1edd \u0111\u00e1nh gi\u00e1 th\u1ea5p <a href=\"https:\/\/medbox.com\/vi\/why-hydration-is-important-for-seniors\/\">t\u1ea7m quan tr\u1ecdng c\u1ee7a vi\u1ec7c hydrat h\u00f3a<\/a> trong vi\u1ec7c \u1ed5n \u0111\u1ecbnh huy\u1ebft \u00e1p v\u00e0 h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. B\u1ea1n c\u1ea7n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc m\u1ed7i ng\u00e0y \u0111\u1ec3 duy tr\u00ec huy\u1ebft \u00e1p kh\u1ecfe m\u1ea1nh. Thi\u1ebfu ch\u1ea5t l\u1ecfng l\u00e0m gi\u1ea3m th\u1ec3 t\u00edch m\u00e1u, bu\u1ed9c tim ph\u1ea3i l\u00e0m vi\u1ec7c nhi\u1ec1u h\u01a1n. Do \u0111\u00f3, \u0111i\u1ec1u n\u00e0y l\u00e0m t\u0103ng huy\u1ebft \u00e1p. Ngo\u00e0i ra, \u0111\u1ee7 n\u01b0\u1edbc c\u0169ng c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng \u0111\u00e0o th\u1ea3i natri d\u01b0 th\u1eeba c\u1ee7a th\u1eadn hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.nhlbi.nih.gov\/news\/2023\/good-hydration-linked-healthy-aging\">Nghi\u00ean c\u1ee9u<\/a> cho th\u1ea5y ng\u01b0\u1eddi l\u1edbn duy tr\u00ec m\u1ee9c \u0111\u1ed9 hydrat h\u00f3a th\u00edch h\u1ee3p \u00edt c\u00f3 kh\u1ea3 n\u0103ng m\u1eafc c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh nh\u01b0 b\u1ec7nh tim v\u00e0 ph\u1ed5i. Ngo\u00e0i ra, h\u1ecd c\u00f3 xu h\u01b0\u1edbng s\u1ed1ng l\u00e2u h\u01a1n so v\u1edbi ng\u01b0\u1eddi l\u1edbn kh\u00f4ng u\u1ed1ng \u0111\u1ee7 ch\u1ea5t l\u1ecfng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. Qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng th\u00f4ng qua thi\u1ec1n \u0111\u1ecbnh<\/h3>\n\n\n\n<p>C\u0103ng th\u1eb3ng m\u00e3n t\u00ednh l\u00e0 nguy\u00ean nh\u00e2n ch\u00ednh g\u00e2y ra huy\u1ebft \u00e1p cao. Nh\u01b0ng thi\u1ec1n ch\u00e1nh ni\u1ec7m c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 cu\u1ed1i c\u00f9ng l\u00e0 gi\u1ea3m huy\u1ebft \u00e1p. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3303565\/\">Nghi\u00ean c\u1ee9u<\/a> cho th\u1ea5y thi\u1ec1n \u0111\u1ecbnh d\u1eabn \u0111\u1ebfn gi\u1ea3m huy\u1ebft \u00e1p nh\u1eb9 nh\u01b0ng c\u00f3 \u00fd ngh\u0129a. K\u1ebft qu\u1ea3 t\u01b0\u01a1ng t\u1ef1 nhau, cho d\u00f9 s\u1eed d\u1ee5ng \u0111\u1ed9c l\u1eadp hay k\u1ebft h\u1ee3p v\u1edbi c\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb truy\u1ec1n th\u1ed1ng.&nbsp;<\/p>\n\n\n\n<p>Theo nghi\u00ean c\u1ee9u, thi\u1ec1n si\u00eau vi\u1ec7t v\u00e0 ch\u00e1nh ni\u1ec7m <a href=\"https:\/\/medbox.com\/vi\/7-stress-management-tips-for-seniors\/\">gi\u1ea3m c\u0103ng th\u1eb3ng<\/a> th\u1ef1c h\u00e0nh l\u00e0m gi\u1ea3m c\u1ea3 huy\u1ebft \u00e1p t\u00e2m thu v\u00e0 t\u00e2m tr\u01b0\u01a1ng. V\u1eady b\u1ea1n thi\u1ec1n nh\u01b0 th\u1ebf n\u00e0o? B\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch ng\u1ed3i b\u00ecnh t\u0129nh v\u1edbi m\u1eaft nh\u1eafm l\u1ea1i. Sau \u0111\u00f3 t\u1eadp trung s\u1ef1 ch\u00fa \u00fd v\u00e0o h\u01a1i th\u1edf v\u00e0 \u0111\u1ec3 suy ngh\u0129 c\u1ee7a b\u1ea1n tr\u00f4i ch\u1ea3y m\u00e0 kh\u00f4ng ph\u00e1n x\u00e9t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8. Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c<\/h3>\n\n\n\n<p>B\u1ea1n c\u1ea7n ng\u1ee7 \u0111\u1ee7 gi\u1ea5c m\u1ed7i \u0111\u00eam \u0111\u1ec3 duy tr\u00ec huy\u1ebft \u00e1p \u1edf m\u1ee9c t\u1ed1i \u01b0u. <a href=\"https:\/\/www.news-medical.net\/news\/20240327\/Sleeping-fewer-than-seven-hours-associated-with-higher-high-blood-pressure-risk.aspx\">Nghi\u00ean c\u1ee9u<\/a> cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 \u00edt h\u01a1n 5 ti\u1ebfng m\u1ed7i \u0111\u00eam c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh huy\u1ebft \u00e1p cao cao h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 7 \u0111\u1ebfn 8 ti\u1ebfng.&nbsp;<\/p>\n\n\n\n<p>\u0110\u00e2y l\u00e0 <a href=\"https:\/\/medbox.com\/vi\/how-to-get-better-sleep-practical-tips-for-seniors\/\">l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 ng\u1ee7 ngon h\u01a1n<\/a>: duy tr\u00ec th\u00f3i quen \u0111i ng\u1ee7 nh\u1ea5t qu\u00e1n (m\u1ed9t ph\u1ea7n c\u1ee7a v\u1ec7 sinh gi\u1ea5c ng\u1ee7 t\u1ed1t) v\u00e0 tr\u00e1nh m\u00e0n h\u00ecnh tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Gi\u1eef ph\u00f2ng ng\u1ee7 m\u00e1t m\u1ebb v\u00e0 t\u1ed1i. Ngo\u00e0i ra, tr\u00e1nh u\u1ed1ng caffeine v\u00e0o bu\u1ed5i t\u1ed1i.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">9. \u0102n m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh\u00a0<\/h3>\n\n\n\n<p>\u0102n m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh l\u00e0 c\u00e1ch d\u1ec5 nh\u1ea5t v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 gi\u1ea3m huy\u1ebft \u00e1p cao. <a href=\"https:\/\/www.nhlbi.nih.gov\/education\/dash\/research\">Ph\u01b0\u01a1ng ph\u00e1p \u0103n ki\u00eang \u0111\u1ec3 ng\u0103n ng\u1eeba t\u0103ng huy\u1ebft \u00e1p<\/a> Ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang (DASH) y\u00eau c\u1ea7u ng\u01b0\u1eddi tham gia \u0103n tr\u00e1i c\u00e2y, rau, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t v\u00e0 protein n\u1ea1c. M\u1ed9t ph\u1ea7n c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n DASH th\u00e0nh c\u00f4ng c\u0169ng l\u00e0 tr\u00e1nh th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn. Ng\u01b0\u1eddi cao tu\u1ed5i c\u0169ng \u0111\u01b0\u1ee3c khuy\u00ean n\u00ean \u0103n <a href=\"https:\/\/medbox.com\/vi\/8-foods-high-in-healthy-fats-and-why-your-body-needs-them\/\">th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh<\/a> v\u00e0 h\u1ea1n ch\u1ebf ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a v\u00e0 natri.&nbsp;<\/p>\n\n\n\n<p>C\u00e1c <a href=\"https:\/\/biolincc.nhlbi.nih.gov\/studies\/dashsodium\/\">Th\u1eed nghi\u1ec7m DASH-Sodium<\/a> cho th\u1ea5y huy\u1ebft \u00e1p gi\u1ea3m \u0111\u00e1ng k\u1ec3 khi ng\u01b0\u1eddi tham gia k\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 \u0103n DASH v\u1edbi l\u01b0\u1ee3ng natri th\u1ea5p.&nbsp;<\/p>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">\u0110\u01a1n thu\u1ed1c \u0111\u01b0\u1ee3c s\u1eafp x\u1ebfp tr\u01b0\u1edbc | Ch\u1ec9 thanh to\u00e1n kho\u1ea3n \u0111\u1ed3ng thanh to\u00e1n c\u1ee7a b\u1ea1n<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"\u0110\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn\" >\n\n          <span class=\"wrapp-title-link\">\u0110\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<h3 class=\"wp-block-heading\">10. B\u1ecf h\u00fat thu\u1ed1c<\/h3>\n\n\n\n<p>Nicotine c\u00f3 th\u1ec3 l\u00e0m t\u0103ng huy\u1ebft \u00e1p v\u00e0 nh\u1eefng ng\u01b0\u1eddi h\u00fat thu\u1ed1c l\u00e1 \u0111ang cai thu\u1ed1c c\u00f3 th\u1ec3 nh\u1eadn th\u1ea5y s\u1ef1 c\u1ea3i thi\u1ec7n trong vi\u1ec7c ki\u1ec3m so\u00e1t huy\u1ebft \u00e1p c\u1ee7a h\u1ecd ch\u1ec9 trong v\u00f2ng v\u00e0i tu\u1ea7n. Nh\u1eefng c\u00e1ch t\u1ef1 nhi\u00ean \u0111\u1ec3 c\u1ea3i thi\u1ec7n t\u1ef7 l\u1ec7 th\u00e0nh c\u00f4ng c\u1ee7a vi\u1ec7c cai thu\u1ed1c l\u00e1 bao g\u1ed3m nh\u1eadn bi\u1ebft c\u00e1c t\u00e1c nh\u00e2n g\u00e2y ra, ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng, t\u0103ng c\u01b0\u1eddng t\u1eadp th\u1ec3 d\u1ee5c, theo d\u00f5i ti\u1ebfn tr\u00ecnh v\u00e0 d\u1ef1a v\u00e0o s\u1ef1 h\u1ed7 tr\u1ee3 t\u1eeb gia \u0111\u00ecnh v\u00e0 b\u1ea1n b\u00e8.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ph\u1ea7n k\u1ebft lu\u1eadn<\/h2>\n\n\n\n<p>Vi\u1ec7c h\u1ea1 huy\u1ebft \u00e1p kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i d\u00f9ng \u0111\u1ebfn c\u00e1c bi\u1ec7n ph\u00e1p quy\u1ebft li\u1ec7t. Nh\u01b0 ch\u00fang ta \u0111\u00e3 th\u1ea5y, c\u00f3 nhi\u1ec1u c\u00e1ch t\u1ef1 nhi\u00ean \u0111\u1ec3 h\u1ea1 huy\u1ebft \u00e1p\u2014nh\u01b0 h\u00edt th\u1edf s\u00e2u, \u0111i b\u1ed9 nhi\u1ec1u h\u01a1n, c\u1eaft gi\u1ea3m mu\u1ed1i v\u00e0 u\u1ed1ng tr\u00e0 hoa d\u00e2m b\u1ee5t. Nh\u1eefng th\u00f3i quen n\u00e0y kh\u00f4ng ch\u1ec9 hi\u1ec7u qu\u1ea3 m\u00e0 c\u00f2n d\u1ec5 d\u00e0ng k\u1ebft h\u1ee3p v\u00e0o th\u00f3i quen h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n. Ch\u1ec9 c\u1ea7n \u00e1p d\u1ee5ng m\u1ed9t v\u00e0i trong s\u1ed1 c\u00e1c chi\u1ebfn l\u01b0\u1ee3c n\u00e0y, b\u1ea1n s\u1ebd c\u00f3 \u0111\u01b0\u1ee3c s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 t\u1ed1t h\u01a1n.<\/p>\n<div class=\"acf-fields-container\" data-post-id=\"15405\" data-canto-acf=\"true\"><\/div><style>\r\n        .acf-fields-container {\r\n            margin: 2em 0;\r\n            width: 100%;\r\n            clear: both;\r\n        }\r\n        .acf-field-image {\r\n            margin: 1.5em 0;\r\n            position: relative;\r\n        }\r\n        .acf-field-label {\r\n            margin-bottom: 1em;\r\n        }\r\n        .acf-image {\r\n            max-width: 100%;\r\n            height: auto;\r\n            display: block;\r\n            margin: 1em 0;\r\n        }\r\n    <\/style>","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3m huy\u1ebft \u00e1p ch\u1ec9 b\u1eb1ng c\u00e1ch thay \u0111\u1ed5i c\u00e1ch th\u1edf kh\u00f4ng? S\u1ef1 \u0111i\u1ec1u ch\u1ec9nh \u0111\u01a1n gi\u1ea3n n\u00e0y cho th\u1ea5y vi\u1ec7c ki\u1ec3m so\u00e1t huy\u1ebft \u00e1p c\u00f3 th\u1ec3 \u0111\u01a1n gi\u1ea3n h\u01a1n nhi\u1ec1u so v\u1edbi b\u1ea1n mong \u0111\u1ee3i. 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Ti\u1ebfn s\u0129 Hong l\u00e0 gi\u00e1o s\u01b0 hi\u1ec7n \u0111ang gi\u1ea3ng d\u1ea1y t\u1ea1i Tr\u01b0\u1eddng L\u00e3o khoa USC v\u00e0 Tr\u01b0\u1eddng Y khoa USC Keck, v\u00e0 \u0111\u00e3 nh\u1eadn \u0111\u01b0\u1ee3c nhi\u1ec1u gi\u1ea3i th\u01b0\u1edfng gi\u1ea3ng d\u1ea1y. Ph\u1ea7n b\u1ed5 \u00edch nh\u1ea5t trong c\u00f4ng vi\u1ec7c c\u1ee7a \u00f4ng l\u00e0 cung c\u1ea5p d\u1ecbch v\u1ee5 ch\u0103m s\u00f3c c\u00f3 \u00fd ngh\u0129a c\u00f3 t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ec7nh nh\u00e2n. C\u00e1c l\u0129nh v\u1ef1c chuy\u00ean m\u00f4n c\u1ee7a \u00f4ng bao g\u1ed3m l\u00e3o khoa, dinh d\u01b0\u1ee1ng l\u00e2m s\u00e0ng, l\u00e3o khoa, s\u1ee9c kh\u1ecfe t\u00edch h\u1ee3p v\u00e0 y h\u1ecdc ch\u00ednh x\u00e1c. C\u00e1c l\u0129nh v\u1ef1c nghi\u00ean c\u1ee9u hi\u1ec7n t\u1ea1i c\u1ee7a Ti\u1ebfn s\u0129 Hong bao g\u1ed3m nghi\u00ean c\u1ee9u dinh d\u01b0\u1ee1ng v\u00e0 c\u00e1c y\u1ebfu t\u1ed1 chuy\u1ec3n h\u00f3a g\u00f3p ph\u1ea7n g\u00e2y ra c\u00e1c b\u1ec7nh v\u00e0 t\u00ecnh tr\u1ea1ng li\u00ean quan \u0111\u1ebfn tu\u1ed5i t\u00e1c. Trong th\u1eddi gian r\u1ea3nh r\u1ed7i, Ti\u1ebfn s\u0129 Hong th\u00edch ch\u1ea1y b\u1ed9, \u0111i b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i, du l\u1ecbch v\u00e0 n\u1ea5u \u0103n.","url":"https:\/\/medbox.com\/vi\/author\/kurt-hong\/"}]}},"_links":{"self":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/posts\/15405","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/comments?post=15405"}],"version-history":[{"count":0,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/posts\/15405\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/media\/15406"}],"wp:attachment":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/media?parent=15405"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/categories?post=15405"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/tags?post=15405"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}