Soak Your Feet In Hot Water
In case if you want to know about how to lower blood pressure instantly then soaking feet in hot water needs to be the first priority for the people suffering from high blood pressure.
Soaking your feet in hot water can be challenging at first, but it eventually lower your blood pressure instantly. After soaking feet in hot water, the blood in the feet will start to get hot making the arteries and veins wider. Then it starts to move towards the upside part of the body and reaches the brain resulting to maintain the temperature of blood in the brain.
Why soak feet in hot water to lower blood pressure fast?
The normal persons blood pressure is 120/80 mmHg. When being suffered from high blood pressure, the systolic and diastolic blood pressure will start to rise and move around the body very fast. To maintain this pressure, we need to increase a little bit temperature of blood from other parts of the body.
This will help arteries and veins to get wider than before and blood from the brain will move towards the foot, and your blood pressure will gradually be decreased to normal. Besides, it also helps to get rid of strokes.
- Sit and soak your feet maintaining the temperature of the water and good posture.
- Make sure the water is not too hot to avoid scalding.
- Have a good posture in the chair while sitting.
Consider Cutting Back On Caffeine
Caffeine raises your blood pressure, but the effect is temporary. It lasts 45 to 60 minutes and the reaction varies from individual to individual .
Some people may be more sensitive to caffeine than others. If youre caffeine-sensitive, you may want to cut back on your coffee consumption, or try .
Research on caffeine, including its health benefits, is in the news a lot. The choice of whether to cut back depends on many individual factors.
One older study indicated that caffeines effect on raising blood pressure is greater if your blood pressure is already high. This same study, however, called for more research on the subject .
Can High Blood Pressure Be Cured
High blood pressure is curable in some cases when high blood pressure is caused by another health condition. However, the majority of cases 90 percent are considered primary hypertension and can only be managed, not cured. Luckily, high blood pressure can be well-controlled through a combination of medication and lifestyle changes.
Lower Blood Pressure With Breathing Exercises
Below you will find different deep breathing techniques to help you naturally reduce stress and lower blood pressure.
Alternate nose breathing: Place yourself in a meditative pose and hold the right nostril down with your right thumb. Inhale deeply from the left nostril, and before exhaling close the left nostril and exhale through the right nostril. Continue this pattern for a few minutes.
Music-guided breathing: An FDA-approved device called RESPeRATE uses musical tones to guide deep abdominal breathing. The goal is to reduce the number of breaths to less than 10 a minute, and prolong exhalation.
Equal breathing: Begin by inhaling through your nose while counting to four and exhaling through your mouth for a count of four.
Abdominal breathing techniques: Place one hand on the chest and the other on the belly. Take a deep breath through the nose and ensure the diaphragm is enlarging, not the chest. Take six to 10 slow, deep breaths per minute for a total of 10 minutes.
Skull shining breath: Begin with a long, slow inhale and release the air through a quick powerful exhale generated from the lower belly. Once comfortable with this technique, you can speed it up to one inhale-exhale every one to two seconds for 10 breaths in total.
Guided visualization: This is where you maintain a peaceful mental image while breathing.
The Dash Diet Helps To Lower High Blood Pressure
You can bring down your blood pressure naturally by following the principles of the DASH diet.
The DASH diet is the âDietary Approach to Stop Hypertensionâ and includes dietary guidelines if you have hypertension. The main principles of the diet to treat high BP is to eat more vegetables, fruits, and lean meat and cut down on sodium.
Foods to eat for hypertension on the DASH diet include:
- Complex carbohydrates such as green leafy veggies, whole-grain foods, and legumes.
- Healthy fats such as olive oil, nuts, oily fish, and flaxseeds are all recommended to lower blood pressure.
- Low-fat protein that contains essential micronutrients such as fish, eggs, beans, and lean meats.
One study on the benefits of the DASH diet to manage hypertension found that it has great potential to reduce complications associated with heart disease. For example, it is estimated that, if followed, these dietary guidelines could help prevent 400,000 cases of heart disease.
If you are interested in finding out more about what to eat to lower blood pressure fast, read the information about the cardiac diet for improved health.
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Avoid Heavy Alcohol Drinking
Drinking too much alcohol has been associated with high blood pressure. Heavy drinking also contributes to stroke. The CDC recommends that men drink two or fewer drinks per day. Women are recommended to drink one or fewer alcoholic beverages per day.
Alcoholism is a disease that is difficult to treat on your own. If you find it difficult to control your drinking, many people have successfully limited or quit drinking through counseling and drug treatment. You can reach the national substance abuse hotline anytime at: 1-800-662-HELP .
Listen To Classical Music
Listening to soothing music like classical or chamber music is one of the best ways to lower BP fast. Especially if you combine listening to music with practicing breathing exercises or meditation, this effect is increased. Through research, the scientists found that these types of music create a calming effect and help reduce the stress hormone cortisol.
Researchers believe that the types of music that can help lower blood pressure naturally often have a volume or rhythm that doesnt change much has no lyrics, and has regular, repetitive sections.
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Take The Right Blood Pressure Medication
There are several types of hypertension medications that work in different ways to control blood pressure. These include ACE inhibitors, beta-blockers, and vasodilators, among others.
The different types of medications also have their own sets of side effects. Since some medications may interact with other health conditions you have, its important to discuss your health history and hypertension risk factors to determine the best drug to treat your high blood pressure. When starting a new blood pressure medication, monitor for complications and talk to your doctor if you have chest pain, fainting, swelling, or breathing problems.
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How To Lower Blood Pressure Quickly
First and most importantly, if you think youre having a complication of high blood pressure such as a stroke, a heart attack, or something else, seek immediate medical attention. Dont try to solve problems like these on your ownyou need comprehensive care.
Otherwise, when you feel your blood pressure may be too high and you want to lower it quickly, Dr. Osborne suggests calming down. Stop what youre doing and sit. Take some deep breaths. If you find that doesnt help, then call your doctor. If its a continual problem, try exercising and altering your diet; it can take a few weeks or up to a month to see the effects of that in your blood pressure, so keep plugging away for the best results.
Keep in mind that in some cases, blood pressure medication may be necessary if you cant lower high blood pressure through diet and lifestyle changes. Those drugs will be the quickest path to lower blood pressure levelsoften taking only minutes to even your blood pressure out. Finding the right medication might be the only way to control high blood pressure in some cases, like resistant hypertension. A rule of thumb is to start blood pressure medications and make lifestyle changes. As blood pressure improves with lifestyle modifications, medications can be weaned off.;
Eat More Foods High In Magnesium
A small study in the International Journal of Hypertension found magnesium supplementation can reduce blood pressure in small amountsNguyen H, Odelola OA, Rangaswami J, Amanullah A. A Review of Nutritional Factors in Hypertension Management. International Journal of Hypertension. 2013;698940. . Talk to your doctor before taking magnesium supplements, especially if you have kidney disease. You can also safely incorporate high-magnesium foods into your diet. Dr. Desai recommends foods like leafy green vegetables and unsalted almonds.
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Food Items That Lower Blood Pressure
It has been scientifically proven that healthy food items can help lower blood pressure.
Here are some of the best food items you can opt for.
- Low-Fat and Non-Fat Milk, Yogurt, and Cheese: Calcium has been proven to help regulate blood pressure, and most people dont get enough calcium in their diet. Its important that these dairy products are low or non-fat, however, because a high fat intake contributes to blood pressure. Dairy foods are often fatty, so be sure to read the labels when at the grocery store!
- Fruits and Vegetables: These are always important especially citrus fruits, bananas, melon, spinach, strawberries, and tomatoes. What you really want from your fruits and vegetables for lowering systolic blood pressure is potassium. Potassium can be found in high quantities in most fruits and vegetables.
- Bread and Cereal: Whole grain rice, bread, pasta, and oatmeal are options that you can try out in your daily diet.
- Nuts and Seeds: These are rich in magnesium, which is one of the best minerals when it comes to lowering your blood pressure. Turn to almonds, soybeans, kidney beans, and lentils as sources of magnesium, and theyll surely help.
Other Ways to Lower Blood Pressure
There are other controllable actions that contribute to high blood pressure. If you fall under any of these factors, its important to speak to your doctor and change your lifestyle soon. Diet is important, but its not everything!
- Tobacco use
- High cholesterol
- Lack of exercise
Reduce Stress Through Meditation And Rest
Chronic stress can lead to chronic elevations in the stress hormones cortisol and adrenaline, says Dr. Desai. These hormones constrict the arteries and cause weight gain, which further increases blood pressure.
He recommends reducing stress by using breathing exercises, practicing meditation, completing physical exercise, practicing yoga, logging quality sleep, taking breaks throughout the day, spending time in nature, listening to music and eating a balanced diet.
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Natural Ways With Potential
If you do an Internet search, youll find dozens of other natural ways to lower blood pressure. They may be effective, but the evidence is limited or questionable.
Take stress reduction, for example. In 2017, the American Heart Association issued a scientific statement on the role of meditation in cardiovascular riskreduction. The AHA determined the concept was plausible, but the studies included too few subjects and used different endpoints, which made drawing conclusions impossible.
Some studies showed significant benefit, and others showed none. There simply wasnt enough data to say that meditation consistently lowers blood pressure, says Dr. Laffin. More likely, anything that relaxes you decreases blood pressure temporarily, but isnt a solution for people with sustained hypertension.
The same issue applies to various foods, spices, herbs and vitamins. You will probably find a study or two on each that says it lowers blood pressure, but these have never been robustly studied, he says.
If you are serious about using natural ways to lower blood pressure, choose one or more methods that have stood the test of time.
This article originally appeared in Cleveland Clinic Heart Advisor.
How Long Does It Take To Come Down
The length of time it takes to lower blood pressure will vary from person to person.
In addition, some methods for lowering blood pressure will work for some people, but not for others. A person should start seeing changes within a few days to weeks of making the necessary lifestyle and dietary changes.
High blood pressure rarely causes symptoms. People may only discover that they have high blood pressure during a routine visit to their doctor, or after developing complications, such as a heart attack or stroke.
Some symptoms that may be indirectly related to high blood pressure include:
- blood spots in the eyes
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Indulge In Dark Chocolate
The sweet is rich in flavanols, which relax blood vessels and boost blood flow, and research suggests that regular dark chocolate consumption could lower your blood pressure. Experts havent determined an ideal percentage of cocoa, says Vivian Mo, M.D., clinical associate professor of medicine at the University of Southern California, but the higher you go, the more benefits youll get. Chocolate cant be your main strategy for managing blood pressure, Mo saysbut when youre craving a treat, its a healthy choice.
Garlic Supplements For High Blood Pressure
You can use garlic as a natural medicine to treat hypertension and improve your cardiovascular health.
Regularly taking garlic as a supplement can help to turn prehypertensive conditions into safe conditions. For example, a meta-analysis of 20 trials found that garlic supplementation can lower systolic blood pressure by 9 mmHg and diastolic blood pressure by 7 mmHg.
Other studies have found that taking garlic supplements on a long-term basis could have a significant effect on blood pressure. Over a 12-week period taking 2 aged garlic capsules daily helped lower systolic blood pressure by around 12 mmHg.
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Lose Weight To Manage Hypertension Naturally
Getting and maintaining a healthy body weight puts less strain on your heart and helps to lower blood pressure.
Getting enough exercise and enjoying a healthy, well-balanced cardiac diet help to lose weight and also treat hypertension. One study found that combining the DASH diet with exercise had a positive effect on both body weight and elevated blood pressure.
One study involving over 13,000 obese individuals found that losing weight was a major factor in reducing the risk of uncontrolled hypertension.
Losing weight can also help to lower high blood pressure quickly. Over a 10-week period, people who lost 5% of their body weight experienced a notable drop in blood pressure.
You can start on a program to lower your blood pressure today if you take measures to lose weight and maintain a healthy weight.
What Causes Low Blood Pressure
There are several causes of low blood pressure. Some are temporary and can be easily fixed.
Low blood pressure may also be a sign of a health issue or emergency condition. Treatment may be necessary.
Several health conditions can cause low blood pressure. These include:
- trauma or head injury
Diagnosing and treating these conditions can help balance blood pressure. Your doctor may recommend simple tests such as:
- blood tests to check hormone levels, blood sugar levels, and for infections
- an electrocardiogram or Holter monitor to check heart rhythm and function
- an echocardiogram to check your heart health
- an exercise stress test to check your heart health
- a tilt table test to check low blood pressure due to changes in body position
- the Valsalva maneuver, a breathing test to check for nervous system causes of low blood pressure
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How To Manage High Blood Pressure At Home In Emergency
Before attempting first aid for high blood pressure at home, please note, that the tips to lower down your blood pressure in this post arent meant to replace specialist consultation and hospital visit in any circumstances. Please visit your nearest hospital whenever possible in case of hypertension as it may have serious outcomes.
Also remember, that some;ways to bring blood pressure down immediately can be harmful to our body including brain. They can also develop hypotension . Thats why never attempt any remedies or techniques without consultation with your doctor.
Drugs Vs Lifestyle Change
First, keep in mind that drugs have limited success. Most studies on diuretics and other blood pressure-lowering drugs suggest they lower the risk of cardiovascular events among those with blood pressure between 140/90 and 159/99 by 15 to 20%.3 The problem is, with this range of blood pressure, the risk of cardiovascular-related deaths has increased by 300 to 400% compared to people with normal blood pressure.
So, while treating hypertension with drugs is generally better than no treatment, it is far from a cure, asserts Dr. Fruge.
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I used to think these dramatic drops in blood pressure were something that happened to only a very few people, continues Dr. Fruge, but Ive been here at Pritikin for more than 15 years, and I see results like these every week. This isnt a miracle. Its simply what happens when we start taking good care of ourselves.