🌅 DAILY SCHEDULE FOR BLOOD PRESSURE CONTROL

(You may adjust times slightly depending on your waking hours.)

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⏰ 6:00 AM — WAKE UP

✔ Drink 300–400 ml water

This rehydrates after sleep and immediately lowers morning BP.

✔ 5 minutes of deep breathing

4-2-6 breathing (inhale 4, hold 2, exhale 6)
→ Drops BP and stabilizes heart rate.

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⏰ 6:15 AM — LIGHT MOVEMENT

✔ 10 minutes stretching

Focus on:

• Neck

• Chest

• Hamstrings

• Shoulders

Reduces vascular stiffness (common over age 50).

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⏰ 6:30 AM — SUPPLEMENTS (SET A)

Take these in the morning for best effect:

🌿 GANO Powerpair Gold (GL + GE)

• Enhances circulation

• Improves oxygenation

• Supports liver detox

Take before breakfast or with warm water.

🍀 Spirulina

• Natural energy

• Helps reduce hunger/cravings

• Supports immune health

Best taken in the morning.

🍄 Cordyceps

• Boosts stamina

• Supports lungs & oxygen

• Good for morning energy

Take empty stomach or with Spirulina.

🧠 Lion’s Mane

• Cognitive clarity

• Mood stability

• Nerve support

Best taken morning or early afternoon.

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⏰ 7:15 AM — BREAKFAST (HEART-SAFE OPTIONS)

Choose one per day:

Option A — For BP lowering

• Oatmeal with chia seeds + banana

• Green tea or warm turmeric-ginger tea

Option B — For protein

• 2 boiled eggs

• Avocado + tomatoes

• Fish (sardines or mackerel) if desired

Option C — Simple plant-based

• Smoothie (spinach + banana + Spirulina + almond milk)

💡 Avoid: soy sauce, salted fish, processed meats, instant noodles.

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⏰ 9:00 AM — LIGHT ACTIVITY

✔ 15–20 minute walk

Improves blood flow and reduces morning BP spikes.

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⏰ 12:00 NN — LUNCH (FILL HALF OF PLATE WITH VEGGIES)

Choose a balanced plate:

• 50% vegetables (spinach, kangkong, malunggay, broccoli)

• 25% protein (eggs, tofu, tempeh, beans, lentils, fish)

• 25% whole carbs (brown rice, sweet potato, quinoa)

Use olive oil and herbs, avoid high-sodium sauces.

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⏰ 2:00 PM — HYDRATION RESET

✔ Drink 1 glass of water

✔ If hot weather or steam bath day:

Drink 1 glass coconut water (natural potassium).

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⏰ 3:00 PM — OPTIONAL SNACK (IF HUNGRY)

• 1 banana

• 1 slice papaya

• Handful of nuts

• Small yogurt cup (if tolerated)

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⏰ 4:30 PM — MAIN WALK OF THE DAY

✔ 30–40 minute brisk walk

This is one of the most effective times to lower blood pressure.

Walking at this time:

• Reduces stress hormones

• Lowers systolic BP 5–10 points

• Improves evening BP

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⏰ 6:00 PM — DINNER (LIGHTER MEAL)

Aim for light but nutritious:

Best choices:

• Vegetable soup

• Fish + steamed vegetables

• Tofu stir-fry

• Salad with olive oil + lemon

Avoid heavy, salty meals at night.

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⏰ 6:30 PM — SUPPLEMENTS (SET B)

Magnesium Glycinate — 300 to 400 mg

• Relaxes blood vessels

• Improves sleep

• Lowers BP overnight

Take after dinner or before bedtime.

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⏰ 7:30 PM — WIND DOWN

✔ Gentle stretching 5 minutes

✔ No heavy news, stress, or arguments

Stress raises nighttime BP significantly.

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⏰ 9:00 PM — EVENING ROUTINE

✔ Herbal tea

Chamomile or ginger tea lowers nighttime BP.

✔ No gadgets 1 hour before bed

Blue light increases cortisol → raises BP.

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⏰ 9:30–10:00 PM — SLEEP

7–8 hours is ideal.

Good sleep reduces BP more than any supplement.

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🌿 YOUR WEEKLY ADD-ONS

✔ Steam bath (2× a week only)

• Drink 2 glasses water before

• Coconut water after

• Keep the session 20–25 minutes

✔ Fasting days (1–2× a week)

• Only water, herbal tea, or coconut water

• Avoid coffee on fasting mornings (spikes BP)

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🎯 TARGETS FOR YOU

Week 1–2:

BP may drop 5–10 points naturally.

Week 3–4:

Expect 10–15 point reduction if consistent.

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