Reduce And Avoid Chronic Stress
Some stress in life is unavoidable. But if you feel stressed out and tense for much or all of the day, your habits might be affected. People with chronic stress are in danger of unhealthy coping habits like overeating and substance abuse. It can also be difficult to sleep if you are frequently or constantly stressed. All of these things can raise your blood pressure.
To keep your stress in check, make time for healthy activities. Spend some time every day in an activity that relaxes you, such as:
Try Potassium It Can Help
Some health professionals recommend increasing your potassium intake if you have high blood pressure. But what is potassium? You could be forgiven for thinking its a bad thing it is, after all, an alkali metal. However, potassium is actually vital for your health. Many fruits, especially bananas, are high in potassium and its effects can balance the negative impact of sodium. But before you load up on potassium, make sure you speak with your doctor! Increasing your potassium intake is only a good idea if you are currently below the ideal level. So have a chat with your doctor and take it from there.
Who Is At Risk For High Blood Pressure
Anyone can develop high blood pressure, but there are certain factors that can increase your risk:
- Age – Blood pressure tends to rise with age
- Race/Ethnicity – High blood pressure is more common in African American adults
- Weight – People who are overweight or have obesity are more likely to develop high blood pressure
- Sex – Before age 55, men are more likely than women to develop high blood pressure. After age 55, women are more likely than men to develop it.
- Lifestyle – Certain lifestyle habits can raise your risk for high blood pressure, such as eating too much sodium or not enough potassium, lack of exercise, drinking too much alcohol, and smoking.
- Family history – A family history of high blood pressure raises the risk of developing high blood pressure
You May Like: Does Claritin Raise Blood Pressure
Take Help From Family And Friends
It is advised to seek help from family, friends, and neighbors in case of uneasiness.
Visiting a crowded function increases the risk of hypertension by almost 52%.
Wondering how to quickly lower blood pressure in minutes?
One way is to be careful about your surroundings. If visiting someplace which might trigger anxiety, go with a family member.
That way, even if you feel mild discomfort, youll have someone by your side. It is good to have a known face around the time of crisis.
Remember hypertension is a product of irregular lifestyle and stress. If you have a close friend around, you might feel less anxious already.
Tips For Making Healthy Lifestyle Changes
If you suffer with high blood pressure, its easy to feel intimidated by the changes you need to make in order to improve your health. While some people may only need to work on one or two areas to reduce their blood pressuregetting more exercise or quitting smoking, for examplemost of us find that we need to improve our habits in at least 3 or 4 areas. But even if you smoke, drink heavily, are overweight, stressed out, sedentary, and eat nothing but junk and processed food, that doesnt mean you have to tackle everything all at once. Making lots of different lifestyle changes at the same time can be overwhelming. And when we feel overwhelmed, its easy to opt for doing nothing rather than doing something.
Start gradually and make one or two changes to begin with. Once those changes have become habit, you can tackle one or two more, and so on. For example, you may decide to start by giving up smokingand adopting some relaxation techniques to help with the stress of quittingthen move on to losing weight or improving your diet.
Lose the all or nothing thinking. Doing something, no matter how small, is always better than doing nothing. If youre eating healthy food during the week, for example, then resorting to takeouts at the weekends, your blood pressure and overall health will still be in better shape than if you were eating takeout every day.
Also Check: Va Disability Rating For Hypertension
How Stress Affects Your Health
In addition to the emotional discomfort we feel when faced with a stressful situation, our bodies react by releasing stress hormones into the blood. These hormones prepare the body for the fight or flight response by making the heart beat faster and constricting blood vessels to get more blood to the core of the body instead of the extremities.
Constriction of blood vessels and increase in heart rate does raise blood pressure, but only temporarily when the stress reaction goes away, blood pressure returns to its pre-stress level. This is called situational stress, and its effects are generally short-lived and disappear when the stressful event is over.
Fight or flight is a valuable response when we are faced with an imminent threat that we can handle by confronting or fleeing. However, our modern world contains many stressful events that we cant handle with those options. Chronic stress causes our bodies to go into high gear on and off for days or weeks at a time. The links between chronic stress and blood pressure are not clear and are still being studied.
Drink Tea Instead Of Coffee The Less Caffeine The Better
Coffee: its the little heart starter you need in the morning, but is it the start your heart needs? The answer, which might disappoint you, is no. Caffeine is one of the most common contributors to high blood pressure. And, even though it brings you that golden period of joy before work, it might have to go. But, to atone for bringing such devastating news, we have a solution! Tea is a great alternative to coffee. Depending on what type you choose, it can still deliver a slight caffeine kick. But overall, it has a much lesser effect on your blood pressure. And the best part is that you get to keep that important morning ritual! We couldnt possibly deny ourselves that.
You May Like: Can Spicy Food Raise Your Blood Pressure
How To Lower Blood Pressure Quickly And Naturally
When someone has high blood pressure, also known as hypertension, it means their blood is pumping with too much force against the artery walls. The condition can eventually lead to heart disease, stroke, or other cardiac conditions. High blood pressure is extremely common in the United States. More than 103 million people in the country have itand many dont even know theirs is too high, because it can be asymptomatic, says John Osborne, MD, director of cardiology at LowT Center/HerKare and a volunteer for the American Heart Association .
The reason many people dont know? There are often few or no symptoms associated with high blood pressure, says Sondra DePalma, a cardiac physician assistant at PinnacleHealth CardioVascular Institute with UPMC Pinnacle in Harrisburg, Pennsylvania, which is why it is called the silent killer.
If youre wondering how to lower blood pressure, luckily, there are natural ways to do so with the proper diet and healthy lifestyle changes.
Stop Using Your Phone Immediately
This is an immediate treatment for high blood pressureat home.
During a phone call, blood pressure readings changed from 121/77 to 129/88.
The reason behind this drastic change is bioelectromagnetic rays emitting from phones during a call.
They increase the heart rate and cause dizziness.
If you feel symptoms of hypertension in an instant, avoid using the phone immediately.
Furthermore, the WIFI should not be switched on all day long. They emit rays that increase BP immediately.
These are some study-based researches on how to lower blood pressure immediately at home.
Recommended Reading: Does Onion Lower Blood Pressure
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 .
Home Remedies For High Blood Pressure
Has your most recent trip to the doctor exposed your high blood pressure? If so, you are certainly not alone. So what exactly does it mean and should you be concerned? Many Australians suffer from high blood pressure and it is cause for concern. But although it sounds pretty intimidating, you can treat high blood pressure pretty easily. So dont stress! Simply follow your doctors advice and make a few adjustments to your lifestyle.
The results will speak for themselves. It is important to work closely with your doctor to improve your blood pressure he or she will always have the best advice! And in the meantime, there are a few things you can do to improve all by yourself. Listed below are 6 easy home remedies for high blood pressure!
Recommended Reading: Do Onions Lower Blood Pressure
Increase Activity And Exercise More
In a 2013 study, sedentary older adults who participated in aerobic exercise training lowered their blood pressure by an average of 3.9 percent systolic and 4.5 percent diastolic . These results are as good as some blood pressure medications.
As you regularly increase your heart and breathing rates, over time your heart gets stronger and pumps with less effort. This puts less pressure on your arteries and lowers your blood pressure.
How much activity should you strive for? A 2013 report by the American College of Cardiology and the American Heart Association advises moderate- to vigorous-intensity physical activity for 40-minute sessions, three to four times per week .
If finding 40 minutes at a time is a challenge, there may still be benefits when the time is divided into three or four 10- to 15-minute segments throughout the day .
The American College of Sports Medicine makes similar recommendations .
But you dont have to run marathons. Increasing your activity level can be as simple as:
- using the stairs
- going for a bike ride
- playing a team sport
Just do it regularly and work up to at least half an hour per day of moderate activity.
One example of moderate activity that can have big results is tai chi. A 2017 review on the effects of tai chi and high blood pressure shows an overall average of a 15.6 mm Hg drop in systolic blood pressure and a 10.7 mm Hg drop in diastolic blood pressure, compared to people who didnt exercise at all .
Making The Exercise Habit Stick
Despite our best intentions, many of us struggle ditching our sedentary lifestyle. But there are steps you can take to make exercise less intimidating and more fun.
Start small and build momentum. If exercising for 30 minutes a day, 5 times a week sounds overwhelming, set a smaller goal and gradually build up as you gain self-confidence and momentum.
Reward yourself. Once it becomes a regular habit, exercise will reward you with more energy, better sleep, a greater sense of well-being, and improved cardiovascular health. When youre starting out, though, give yourself a simple reward for successfully completing a workout, such as having a hot bath or a favorite cup of coffee.
Choose activities you enjoy. Youre more likely to stick with a workout you find pleasurable. If you hate running but like yoga or dancing, for example, dont force yourself onto the treadmill every day. Pick activities that fit your lifestyle, abilities, and taste.
See How to Start Exercising and Stick to It to learn more.
The effects on your blood pressure
- 30 minutes of moderate aerobic exercise, such as walking, for five days of the week can reduce your reading by 4 to 11 mm Hg.
Also Check: Spicy Food And Blood Pressure
Simple Tips To Improve Your Blood Pressure Checks
A recent study confirmed that the doctors office may be one of the worst places to determine if your blood pressure is under control. The automatic rise in tension many people experience when they are being scrutinized contributes to artificially high blood pressure readings. Although many times the only way improve ones blood pressure is through treatment , other times Ive seen a simple 10 second relaxation routine drop a patients blood pressure reading by up to 20 systolic points.
The following may help you obtain a better, more accurate reading the next time you have your pressure checked in the harried office.
These three easy steps can make a huge difference. Anecdotally as I mentioned before Ive seen 20 point differences before and after. Evidence supports this, including the most recent study which found:
The proportion of patients whose systolic BP was identified as controlled in the first 30 days varied by measurement type: 28% for clinic readings, 47% for home readings, and 68% for research-based readings
Dr. Charles is a family physician who blogs at The Examining Room of Dr. Charles.
Symptoms Prior To A Massive Blood Pressure Change
Since the blood is responsible for oxygenating most of the bodys organs, when the pressure increases, the body suffers in other ways. Among other things, we can mention blurred vision, headache and dizziness. Other symptoms include poor appetite, vomiting and nausea. These symptoms usually have other origins. However, in people suffering from hypertension it is almost always due to an increase in blood pressure.
Read Also: Does Aspirin Raise Blood Pressure
What Is A Dangerous Level Of Blood Pressure
As far as specific numbers for high blood pressure, the American Heart Association and the American College of Cardiology released updated guidelines in November 2017. It can be broken down into two categories: elevated and high.
Elevated blood pressure ranges from 121/80 to 129/80. Its generally not treated, but serves more as a warning sign that it should be monitored and the patient might explore how to lower blood pressure by making some lifestyle changes.
High blood pressure starts at 130/80 or higherthats stage one. Stage two, or the worst degree, is 140/90 and above. If the upper limit of blood pressure is more than 180, thats where it starts getting really dangerous, increasing the likelihood of an immediate heart attack, heart failure, or stroke.
Habits That Prevent Hypertension
Salt can be a cause of hypertension. So watch that your daily intake of salt does NOT exceed 2300 mg per day. It is also very good to walk or do some sport. Remember not to eat too many sausages, beers or cured cheese. These foods have high levels of amines that promote hypertension.
Among the foods that improve your blood pressure are watermelons, kiwis, bananas, blueberry juices and skim milk. Hibiscus tea, coconut water, tofu and soy will also be very helpful. Generally, a healthy and balanced diet is one that will help you prevent dangerous rises in pressure.
If you think this article might be useful for other people, do not hesitate to it. There are lives at stake that, simply by making this information known, you can save.
Don’t Miss: Is High Blood Pressure Heart Disease
Drink A Glass Of Water
Another simple one is to simply drink a glass of water. Not only does water have a calming effect on the nervous system, but it flushes out sodium which is a known cause of higher-than-preferred blood pressure.
Just grab a big ol glass of water and try your best to chug it down. Taking little sips is fine if youre just trying to stay hydrated, but in your effort to lower your blood pressure youre going to want to intake a lot at once.
What Is High Blood Pressure
High blood pressure or hypertension is the silent killer that affects 80 million Americans. As many as 16 million Americans are unaware of the condition. Untreated hypertension can increase the risk of heart diseases or strokes. High blood pressure occurs due to the tightening of very small blood vessels called arterioles. As a result, the heart has to pump harder to overcome the resistance in the narrowed blood vessel bed. This leads to elevated pressure inside the vessels.
- High blood pressure or hypertension is when readings consistently range from 140 or higher for systolic or 90 or higher for diastolic.
- Blood pressure readings above 180/120 mmHg are dangerously high and require immediate medical attention.
High blood pressure is more likely to cause
- heart attack
Also Check: Does Claritin Cause High Blood Pressure
Blood Pressure And The Heart
Theres a reason why your blood pressure is taken every time you visit a doctors office or hospital, regardless of the complaint that brought you there. High blood pressure is rightly known as the silent killer. It often carries no symptoms or warning signs but can drastically increase your risk of having a heart attack or stroke. The higher the number, the harder your heart is having to work to pump blood around your body and the more likely it is that damage is being done to the heart muscle. Since all parts of your body rely on circulation, though, its not just your heart that high blood pressure can impact. If blood doesnt flow easily, it can harm your arteries as well as vital organs such as the kidneys, eyes, and brain.
High blood pressure has been shown to damage the tiny blood vessels in the parts of your brain responsible for cognition and memory, greatly increasing your risk of developing Alzheimers disease or another dementia. Being diagnosed with cardiovascular disease can also take an emotional toll, affecting your outlook and making you more susceptible to anxiety and depression. And just as blood pressure may have an impact your mood, the reverse can also be true: