home Folk remedies From what pressure jumps: reasons and what to do. What causes the pressure to "jump"? Sudden pressure drops

From what pressure jumps: reasons and what to do. What causes the pressure to "jump"? Sudden pressure drops

It's not just the elderly who suffer from stress. Middle-aged people and young people often come to the cardiologist with complaints that the pressure is jumping. Jumps in blood pressure (BP) are dangerous for humans and significantly worsen well-being. With high blood pressure, the patient experiences headaches, feels nausea, and dizziness occurs. People with hypertension have an increased risk of heart attack and stroke. There is a need for daily monitoring of blood pressure and taking antihypertensive drugs.

Patients with low blood pressure complain of fainting, tinnitus, and decreased body temperature. Deviations in blood pressure up or down indicate the presence of any malfunctions of cardio-vascular system. Such violations can be provoked by various harmful factors that should be eradicated.

Sudden pressure surges overload the vessels, which often leads to their rupture. This is what causes heart attacks and strokes. It should be noted that this is one of the main reasons lethal outcome not only among the elderly.

Timely therapy in this case can save a life. It is necessary to consider in detail the reasons provoking such differences.

Causes of blood pressure surges

A jump in pressure can be triggered by various factors, most often this condition occurs against the background of arterial hypertension. But apart from this disease pressure drops can be triggered by the following factors:

Functioning problems endocrine system.
Constant stress.
Emotional and physical overwork.
Vegetative-vascular dystonia.
Changing climatic conditions.
Alcohol abuse.
Excessive consumption of drinks containing caffeine.
Smoking.

Endocrine disorders can cause jumps in blood pressure. This is the most common problem among women during menopause. At this point, the activity of the ovaries fades, the necessary hormones are not produced. As a provoking factor, you can add an unstable emotional condition women during this difficult period.

In young people, pressure often jumps due to stress. This is due to the unbalanced way of life. Constant stress at work and lack of sleep can be the cause of such fluctuations. This reason most common among women, their psyche is more unstable in this regard.

Periodic jumps can provoke the development of primary arterial hypertension, V such a case impossible to do without complex treatment. You should be attentive to your health and avoid emotional overload.

The diagnosis of "VSD" is made by cardiologists and neuropathologists quite often. It is jumps in blood pressure that are the main criterion for this disease. Autonomic regulation disorders often occur in adolescents, this is due to their emotional lability.

A number of patients are quite sensitive to any weather changes. In such a case, blood pressure rises or falls suddenly, this is accompanied by a significant deterioration in well-being. There are headaches, dizziness. Weather-sensitive people react to changing climates and time zones.

Excessive consumption of tonic drinks adversely affects arterial pressure especially in people with heart disease. Improper nutrition, constant consumption of salty and fatty foods leads to obesity. This factor also negatively affects the health of blood vessels, because of this, pressure jumps.

Excessive consumption of alcoholic beverages and smoking is often the cause of such jumps in men. Everyone knows that smoking is an absolutely bad habit, it leads to lung cancer and causes abnormalities in the work of the heart. However not everyone knows that after smoking a cigarette, a spasm of the vessels of the organs occurs, which is why the pressure jumps.

A sedentary lifestyle is one of the causes of arterial hypertension. It is a sedentary lifestyle that leads to lesions cervical. As a result, compression of the vessels occurs and pressure drops occur.

Of course, first of all, it is necessary to control blood pressure daily with a tonometer. Low blood pressure can cause a lot of anxiety for the patient. In this case, the deterioration of well-being occurs abruptly, dizziness begins, it becomes cloudy in the eyes.

You can get rid of lowering blood pressure, for this you need to remember about a healthy lifestyle:

do not make sudden movements at the moment of awakening, sit down in a chair and try to relax;
do self-massage of the hands towards the heart;
accept cold and hot shower, alternating warm water with cool;
regularly engage in light sports, enough morning exercises or jogging at an easy pace;
avoid long stay in the sun and in unventilated rooms;
alternate work and rest;
sleep at least 8 hours a day;
avoid nervous shocks;
give up bad habits;
drink at least 2 liters clean water per day.

Jumps in blood pressure upwards are more dangerous for human health. arterial hypertension increases the risk of heart attack and stroke several times.

To reduce the likelihood of jumps, the following guidelines must be followed:

review the diet, refuse fatty and salty foods;
get rid of excess weight;
quit smoking;
reduce the consumption of alcoholic beverages;
drink fluids in limited quantities;
avoid emotional stress;
walk daily fresh air;
sleep in a ventilated room.

Helps to quickly lower blood pressure cold shower. In some cases, when blood pressure reaches the upper limits, it is allowed to drink a diuretic and take horizontal position. However similar drug must be prescribed by the attending physician.

Normalization of pressure with its differences

Most people suffering from pressure drops simply try to normalize the values on the tonometer. To do this, with hypotension, they use a drug that increases blood pressure, with hypertension - a means to reduce blood pressure. Despite the fact that there is no drug that normalizes pressure, these are erroneous actions.

For therapeutic treatment these manifestations are not enough. An experienced cardiologist will recommend an appointment sedatives. Getting rid of the drops completely is difficult, but they will help reduce their severity.

Probably, many people had to deal with such a definition as sharp jumps in blood pressure. And those who are personally unfamiliar with this symptom most likely had to listen to the complaints of their parents, grandparents. Often, jumps in blood pressure in people appear in the fall and spring against the background of changes atmospheric pressure. Why this happens and what to do in such situations will be described below.

Many people think that this condition does not threaten a person's life in any way, but in fact it adversely affects health. After all, it’s not in vain that at a doctor’s appointment, the first thing the examination begins with is measuring blood pressure, since this is one of the criteria for assessing the state of the body. And, it doesn't matter which specialist the patient turned to.

Accepted norms and causes of pressure surges

It is worth remembering that accepted norms blood pressure for each person is calculated individually and depends on many factors. But allowable rate- this is when the tonometer needle stops at 80/120. But if deviations from this value are insignificant, by about 10-15 points, then the state of health can be assessed as the norm. Some people can feel great at a pressure of 60/100 or 100/140. But such indicators, as a rule, are not the norm, and indicate some kind of disturbance in the human body. In that case, if a person feels great with such blood pressure, then no measures should be taken.

Sudden pressure surges can occur for the following reasons:

heredity;
stress, experiences;
sedentary lifestyle;
exposure to ultraviolet rays;
malnutrition;
nasal congestion;
diseases of the cardiovascular system;
Lifestyle;
adrenalin;
menstruation;
meteorological dependence (more often manifested in old age);
taking medications;
bad habits;
emotions (they can be positive);
high temperatures;
pregnancy - after the birth of a child, the pressure returns to normal;
excess weight.

If a person regularly jumps blood pressure, first of all, you need to understand the causes of this phenomenon and eliminate them. For example, if the pressure either rises or falls due to meteorological dependence, it is not recommended to go outside on days of changeable weather, and you can alleviate your condition by drinking tea.

It is worth noting that the symptom is more often manifested in adults. But many do not understand why it manifests itself in the adult generation. This is explained very simply. Everything happens due to the loss of elasticity of blood vessels. As practice shows, men are most susceptible to pressure surges.

Regardless of the reasons for the change in blood pressure, a person must undergo an examination in order not to worsen his condition and prevent the development of the disease.

What are the dangers of such drops and symptoms

Surely people who have noticed such pressure drops on themselves can confirm that after this phenomenon, a person’s well-being worsens. But it is worth noting that the rate of pressure primarily depends on the age of the patient. Important role health plays, past illnesses and immunity.

If a person's pressure jumps, then with a symptom such as headache he is intimately familiar. But the worst thing is that due to pressure drops, a stroke or heart attack can occur. In order to avoid these conditions, you need to control your blood pressure regularly, even if you have it within the normal range. That is why almost every elderly person has a blood pressure monitor at home.

If we are talking about low blood pressure, it may be accompanied by the following symptoms:

If the pressure jumps regularly, then you need to consult a doctor and undergo treatment in order to avoid complications. It should be understood that this condition can be both temporary and permanent. If you find the first symptoms of a change in blood pressure, you need to consult a doctor, since diseases associated with the cardiovascular system have only recently become younger.

It should be understood that a change in pressure for the body is a real stress, and therefore, for this reason, a person can lose consciousness. As practice shows, often people have a sharp increase in blood pressure, and its decrease occurs less frequently.

What to do?

If your pressure often jumps, and you don’t know what to do in this situation, the first thing you need to do is not panic and calm down. It should be understood that such an ailment can overtake at any time and medicines may not be at hand. To get back to normal, you need to control your breathing, it should be calm and moderate. If time and space permits, lie down, or at least sit down and wear loose clothing.

But if you can’t change clothes, you need to unfasten all the buttons and remove the belts. As a rule, after such a rest, the pressure returns to normal after half an hour. But in order to avoid jumps again, it is necessary to rest, but it is better to sleep. To normalize blood pressure, thirty minutes of sleep is enough.

refuse sudden movements;
take a contrast shower, performing massage movements with a jet;
do a towel massage every morning;
stay as little time as possible in stuffy, dusty and unventilated rooms;
rub salt water into the skin;
play sports, excluding heavy loads;
rest and sleep as much as possible;
eat often, but in small portions.

If people do not know what to do with high blood pressure, you need to take a horizontal position and take a diuretic, and as soon as the condition improves, you should go to the doctor so that he can prescribe treatment. And to relieve fatigue you need to take a bath. The room where the sick person sleeps should be cool.

For the treatment of pressure surges are effective and folk remedies. Many people don't understand why. Everything is simple. Firstly, treatment with this method is safe for health, and secondly, home remedies cleanse the vessels. To alleviate your condition, you need to use the following recipe:

Mix fresh nettle and honey in equal proportions.
Grind the herb first.
Take a tablespoon every morning with cold water.

If there is no honey, then you should not worry, because the people have come up with many recipes for this disease. The simplest is to make rosehip tea and drink it throughout the day.

It should be understood that pressure drops do not always indicate the development of a disease. Indeed, in many people, the symptom manifests itself due to various factors. For example, stress or sauna visits.

The phrase that pressure jumps can be heard very often. This complaint is especially common among the elderly. Such unstable blood pressure poses a rather serious threat to human health.

It is with the measurement of blood pressure that a doctor's appointment begins, since it is the blood pressure indicators that are one of the criteria for assessing the general condition of the body.

What are the dangers of high and low pressure

When blood pressure significantly exceeds the accepted norms provided for a certain age, this condition leads to a general deterioration in well-being. In particular, a person begins to suffer from severe headaches. It also increases the risk of heart attack and stroke. That is why the pressure must be measured regularly. This is especially true for patients with pronounced jumps in blood pressure.

Under reduced pressure, dizziness, fainting, decreased general temperature body, tinnitus. Just like high blood pressure numbers, low blood pressure levels indicate a malfunction in the body's systems. Low level pressure also requires medical intervention and in the appointment of a certain treatment.

Accepted blood pressure standards

The classic norm for blood pressure is 120/80. However, it should be remembered that for each person "normal" indicators may be different.

A slight deviation from the norm does not indicate serious violations. For some people, a blood pressure of 100/60 is considered absolutely normal. Others, on the contrary, feel great with a blood pressure of 140/100. Of course, such indicators cannot be called the norm. But if a person does not experience any discomfort, then this is his so-called "working", i.e. normal pressure.

The reasons for such deviations can be different:

low or high blood pressure in parents (heredity);
peculiar lifestyle and diet;
psychoemotional states.

Causes of a sharp drop or rise in blood pressure

Why does pressure drop? You can often hear from older people that abrupt change weather has a bad effect on pressure indicators. A person experiences a certain discomfort on such days. aggravate unpleasant state can head and joint pain, pressure surges. All this suggests that a person has weather dependence.

Special medicines, influencing such sensitivity of an organism to change of weather, does not exist. And during periods of weather changes, it is better to avoid a variety of physical activities and spend the day at home.

Drinking a cup of coffee or herbal decoction, listening to classical music, yoga and meditation sessions.

Today, high blood pressure is quite common in young people. The main factors causing such a pathology:

overweight;
bad habits.

Subject to correct mode nutrition and lifestyle, the state of health will improve significantly, and, as a result, problems with fluctuations in blood pressure will be solved.

A variety of processes occurring in the body also contribute to an increase in blood pressure. In particular, during the premenstrual period in women, pressure drops are possible. Pressure surges are not excluded during the bearing of a child. In this case, regular measurement of blood pressure in the antenatal clinic allows you to monitor and track the dynamics of changes. If necessary, mild corrective therapy is prescribed. After the birth of a child, pressure indicators, most often, return to normal.

Why the pressure jumps (we have already considered the reasons) more than one specialist will not be able to say for sure. With such complaints, a complete medical examination is necessary, and only after that can one begin to talk about the causes of such a pathology.

As a recommendation, most often, there is advice on making certain changes in your lifestyle. This is a rejection of bad habits, adjustment of the nutrition system, the introduction of a small physical activity etc.
Jumps in blood pressure - quite severe stress for the human body. And such a state may be accompanied by loss of consciousness, for example. Most often, the pressure rises sharply, so it is important to know what to do in this case. After all, medicines at such a moment may not be at hand.

First of all, you need to calm down. Even, deep breathing will allow the body to return to normal. If possible, you need to lie down or sit down, put on loose clothing that does not constrain the body. Be sure to unfasten buttons, fasteners and belts. As a rule, a twenty-minute rest will help reduce pressure. After the indicators are normalized, it is advisable to sleep a little, about half an hour.

The activity of the organs and systems of our body largely depends on the supply of blood to them. And one of the most important criteria normal operation circulatory system are indicators of blood pressure. Under blood pressure refers to the pressure that blood exerts on the walls of blood vessels. An increase in blood pressure indicators or their decrease negatively affects both the general condition of a person and the health of his organs and systems. Let us clarify why unstable blood pressure can occur, the causes and treatment in this "state of affairs" will be considered in a little more detail.

Pressure is considered unstable in those cases when its indicators quite often and at the same time deviate sharply from the normal limit. Similar state commonly referred to as pressure surges.

Causes

Many factors can contribute to instability in blood pressure. Among them are insufficiently favorable environmental conditions, and the aggressive influence of decay products and toxins, and insufficient healthy lifestyle life and bad habits. All these factors, in the presence of concomitant circumstances, can cause hypertensive crisis, signs of hypotension and loss of consciousness.

Jumps in blood pressure in women are most often provoked by malfunctions in the activity of the endocrine system. This situation is often observed in PMS period and during menopause.

Sometimes pressure drops occur in patients with impaired functioning genitourinary system, including prostatitis in men.

There is evidence that such health problems can be explained by the frequent abuse of the solarium, which is fraught with a decrease in tone. vascular walls.

Sometimes instability of blood pressure occurs in patients with insufficient cardiac activity, in those people who abuse nicotine or alcohol, or violate the diet.

Some diseases can contribute to the occurrence of such a problem. digestive tract, and especially exacerbation of gastritis, cholecystitis, pancreatitis or peptic ulcers.

In certain cases, the instability of blood pressure is explained by the individual reaction of the body to foods, for example, salty foods or foods (drinks) with caffeine.

In some cases, the instability of blood pressure is explained by the consumption of certain medicines, for example, antidepressants, non-steroidal anti-inflammatory drugs, contraceptives, acetaminophen, etc. Such medicines stimulate an increase in blood pressure. And a decrease in blood pressure can occur due to nitroglycerin, corvalol and antibiotics in a significant dosage.

Sometimes jumps in blood pressure occur in weather-dependent people, as well as in those who suffer from stress and overwork. In some cases, the differences in indicators are explained by vegetovascular dystonia- circulatory disorders and vegetative nervous system.

Among other things, instability of blood pressure is quite often observed in patients suffering from problems in the activity of the musculoskeletal system. So the appearance of such a problem can contribute to the curvature of the spine, osteochondrosis and other diseases that lead to pinched nerves, and this in turn causes impaired blood circulation and pressure drops.

How is unstable blood pressure corrected, what is its effective treatment?

Therapy of blood pressure instability directly depends on which factor caused the occurrence of this disorder. In most cases, patients with such a problem are strongly discouraged from stopping unpleasant symptoms with classical medicines for hypertension or hypotension. The only way to deal with the problem is to neutralize causative factor.

So all patients with unstable blood pressure need to lead a healthy lifestyle: ensure yourself a full eight-hour sleep and balanced diet, give up junk food, alcohol and smoking, do not drink strong black tea and black coffee. Edible rock salt should also be limited in your diet. To prevent pressure surges, you should beware of stress (or learn how to deal with them correctly), as well as avoid overwork. Sports will be beneficial: walking, cycling, swimming, yoga, just walking in the fresh air.

If the instability of blood pressure is caused by vegetovascular dystonia, not only non-drug therapies can help patients. An excellent effect is given by the use of adaptogens (for example, eleutherococcus, ginseng, etc.), the use sedatives(if necessary), the use of antidepressants and nootropics. Also, in some cases, patients with such a problem are shown the help of a psychotherapist.

In case of violations in the activity of the musculoskeletal system, massages, exercise therapy, physiotherapy and sessions with chiropractor. You may also need special medication or even surgery(for example, when intervertebral hernia back).

emergence certain diseases(diseases of the gastrointestinal tract, genitourinary system, etc.) requires an appropriate drug therapy and diet therapy under the supervision of a physician. This is often enough to optimize the pressure performance.
Folk recipes

Patients with unstable blood pressure will benefit from funds traditional medicine. So an excellent effect is given by the collection of equal parts of lovage, marjoram, thyme, motherwort and peppermint leaves. Brew a tablespoon of chopped vegetable raw materials with half a liter of boiling water and leave it under the lid for six hours. Take a strained infusion of forty milliliters three times a day.

The feasibility of using traditional medicine should be discussed with your doctor without fail.

Very often people complain that their blood pressure jumps. Most often suffer from pressure surges in older people. Unsteady and frequently changing blood pressure (BP) is quite dangerous threat for health, and sometimes for human life.

Dangers of High or Low Pressure

An appointment with a doctor always begins with measuring blood pressure, because this indicator is one of the most important, characterizing general state organism.

When the pressure rises general well-being getting worse. The person begins to experience:

Food preferences. The nature of nutrition directly affects the work of the heart and blood vessels. Frequent use alcoholic beverages, excessively fatty and high-calorie foods, coffee, strong tea can provoke sudden changes in blood pressure.

Bad habits. Smoking - common cause spasm of blood vessels and jumps in blood pressure. Even after smoking healthy person changes in organs and vessels are observed, which negatively affects the work of the entire cardiovascular system.

Additional Information. As a rule, people addicted to nicotine are not aware of pressure surges and learn about the problem only when the doctor makes a disappointing diagnosis - hypertensive hypertension.

Osteochondrosis. Low physical activity leads to diseases of the musculoskeletal system. A real scourge recent years became osteochondrosis. A sedentary lifestyle exacerbates the disease and leads to serious lesions of the cervical spine. This, in turn, leads to pinching of nerves and blood vessels, provoking changes in blood pressure in one direction or another.

Sudden change in body position. Some people with hypotension may experience dizziness and dim vision when changing body position. As a rule, such a symptom is not evidence of a disease and does not require special treatment. However, it would be useful to see a doctor.

What causes the pressure drop? (video)

Hypertension (high blood pressure). What causes the pressure drop? Answers to these and other questions. Effective Recommendations for hypertensive patients.

Signs of jumps in blood pressure

Most often, people who suffer from chronic high or low blood pressure are unaware of the problem. BP disorders quite often do not cause subjective signs and are determined only at a doctor's appointment. At the same time, sharp jumps in blood pressure are almost impossible not to notice.

The main symptoms that signal a sharp increase in pressure

pronounced headache;
noise in the head and ears;
"flies" in the eyes;
excessive sweating, a feeling of heat dispersing through the body;
aching or sharp pains in the region of the heart.

Symptoms sharp drop HELL

Strong headache;
nausea (sometimes vomiting);
darkening in the eyes;
fainting state (in severe cases- loss of consciousness);
general weakness, weakness, sleepy state after a good night's rest;
reduced performance;
cardiopalmus.

Additional Information. People with complaints of pressure surges in one direction or the other are the most difficult category of patients in terms of diagnosis and the appointment of adequate treatment.

What to do if blood pressure jumps?

As soon as a person begins to feel pressure surges, he immediately grabs a device for measuring it - a tonometer, in order to see the indicators on the dial as soon as possible. Did the device show high or low values? A single question begins to sound in my head: what to do?

Reducing high blood pressure

To deal with sharp rise AD, you need to know a few elementary techniques and tools that will help reduce pressure without taking medication.

How to normalize pressure (video)

Informative video about the most important thing: how to normalize blood pressure. Effective recommendations and advice for people suffering from high or low blood pressure.

Folk remedies to reduce pressure

Very simple, but at the same time effective folk remedies that will help to quickly reduce blood pressure. They can be used alone or as an adjunct to medical therapy.

Garlic. Eat 2-3 cloves of garlic daily. Definitely after a meal. Garlic will help not only lower blood pressure and get rid of migraines, but also cope with insomnia.
Hawthorn. Grind half a kilogram of ripe berries in a mortar. After - pour? glass of water at room temperature. Heat a little over low heat to a temperature of 40 degrees and squeeze in a juicer. Take hawthorn juice daily in the morning and evening before meals, 10-15 ml.
Cranberry. Crush ripe berries and grind with sugar. Eat 1 tablespoon after meals 2 times a day.

Additional Information. Cranberry is an excellent remedy in the fight against high blood pressure and a real storehouse of vitamins. By adding a blood-red berry to your diet, you will “kill two birds with one stone”: lower blood pressure and insure yourself against.

If the pressure "rolls over", then you should not rely on folk methods and recommendations. Should be used medications to lower blood pressure and immediately call a doctor.

Prevention of high blood pressure

Pressure rarely starts to jump at one moment. If cases with a sharp increase are rare, then most likely we are talking about severe stress or overwork. To normalize blood pressure, it is enough to stabilize the psycho-emotional state. If the pressure "jumps" regularly, then it is worth reviewing the daily routine, nutrition and thinking about giving up bad habits.

full fractional nutrition (at least 3-5 times a day);
refusal of fatty, spicy and salty foods;
active lifestyle and good rest;
cessation of smoking, alcohol, overuse coffee, strong tea.

Increasing low pressure

With a sharp decrease in blood pressure, the following will come to the rescue:

Cup of black coffee. The simplest, most effective and loved by many way to increase low blood pressure. The miraculous drink quickly dilates blood vessels, invigorates and improves well-being.

Important! The effect of coffee will be more pronounced in those people who drink it quite rarely. At daily use drink the effect of drinking a cup in emergency will not be.

Strong black tea. A cup of a freshly brewed drink with sugar will deliver a portion of caffeine to the body, dilate blood vessels and increase blood pressure.

Salt. It will help to raise the reduced blood pressure within 20-30 minutes. Possible options use: eat something salty (cucumber, salted nuts, etc.) or just slowly dissolve? a teaspoon of salt.

Important! Do not get carried away with too fatty foods, which lead to problems in the cardiovascular system and excess weight.

Cinnamon and honey. Express method that will help you quickly raise dropped pressure. Cooking method: ? brew a teaspoon of cinnamon with a glass of boiling water. Leave for a bit and add a tablespoon of honey. When the infusion has cooled - you can drink. The effect will come very quickly.

Acupressure. Press with your fingertips on the center of the back of the head, rub with light massage movements carotid artery from top to bottom, stretch the shoulders and collar area.

Cognac. Counts excellent tool to quickly raise blood pressure. Can be added to coffee or strong tea. You can also use red wine instead of cognac.

Important! You can drink no more than 50 g of cognac or wine per day.

Folk remedies to increase pressure

Majority folk remedies from low blood pressure produce a tonic effect (coffee, tea, physical exercise). Infusions and decoctions of herbs from:

Licorice root, succession, valerian and buckwheat. The main ingredients are taken in equal proportions. Five tablespoons of grass pour 1 liter of water and boil over low heat for several minutes. Pour the mixture into a thermos and let it brew for 4-8 hours. Drink by? glass half an hour before bedtime for 3-4 weeks.
Valerian root, motherwort herb and hop cones. 1-2 tablespoons of the collection pour 250 ml of boiling water. Leave for 30 minutes and strain. Top up to initial volume boiled water. Drink by? glass twice a day, regardless of meals.
Ginseng tincture or Eleutherococcus extract. Take in accordance with the instructions.
Essential oils(lavender, rosemary, ginseng). As soon as you feel that the pressure has begun to drop, and your general health is deteriorating, put 2-3 drops of oil on a handkerchief and breathe in pairs for a couple of minutes.

Prevention of low blood pressure

To minimize the risk of hypotension (low blood pressure) and protect yourself from pressure surges, you should normalize your lifestyle. For this you need:

play sports and do morning exercises daily;
do not neglect walks in the fresh air;
eat foods rich in animal proteins (meat, dairy products, eggs);
get enough sleep;
enrich the diet big amount fresh vegetables and fruits;
take a contrast shower in the morning.