Lower Your Blood Pressure Right Now For Dot Physical: 2020
Taking your DOT physical can be nerve wracking. Especially if you have high blood pressure.
The following guide is merely a collection of tips and tricks drivers have used to help them lower their blood pressure temporarily as well as for the long term
We are not medical professionals and we suggest that if you have high blood pressure, that you take it seriously and work adamantly to lower it in the long run for overall safety while you are on the road. A visit to your doctor is the best way to get advice on how to lower blood pressure. None of the tips to lower blood pressure here are a guarantee and should be treated as such.
When To See A Doctor
High blood pressure is a serious condition that can lead to stroke, heart attack, and even death if left untreated. While there is a lot you can do at home to help lower your systolic blood pressure, it’s important to follow all treatment recommendations from your healthcare provider.
If you experience severe headache, blurred vision, drooping on one side of the face, weakness on one side of the body, chest pain, or other concerning symptoms, seek medical attention immediately.
Moringa Oleifera For High Blood Pressure
One of the foods to help lower blood pressure and keep it at safe levels is Moringa oleifera seeds.
The American Journal of Hypertension reported in 2016 that consuming Moringa oleifera seed powder helped control high blood pressure in hypertensive rats. Scientists noted that this study helps confirm the traditional use of Moringa oleifera seed for high blood pressure.
You can also take Moringa oleifera leaf supplements as a natural remedy for hypertensive conditions.
Find out more uses for Moringa oleifera in treating a number of chronic health conditions.
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Easy Ways To Lower Your Blood Pressure
High blood pressure is serious but can be treated usually with basic lifestyle changes. Consider these simple steps to lower yours.
First, the bad news: High blood pressure, also known as hypertension, is a worldwide problem and the leading risk factor for death. An estimated 1 billion people globally have a diagnosis of high blood pressure.
It is truly a global problem, on par with tobacco use as a risk for dying, says Robert Brook, M.D., an associate professor of internal medicine and a cardiologist at the University of Michigan Frankel Cardiovascular Center.
Causes are unknown in about 90 percent of cases, and there are typically no symptoms until high blood pressure has done some damage to the body.
And now, the good news: It is a controllable disease, says Brook.
There are plenty of simple ways to take control, including natural remedies.
Adopt these eight tips, Brook says, to reduce your risk:
Maintain an active lifestyle and healthy weight: Even if youre busy or out of shape, get out there! One expert urges at least 30 minutes of activity whether its a brisk walk or intense cardio each day.
Limit salt intake: Too much sodium may cause your body to hold on to extra water, which can raise blood pressure and force your heart and kidneys to work harder. Consuming less than 2,200 milligrams daily is advised.
Easy Things You Can Do To Lower Your Blood Pressure
High blood pressure is dangerous. It can lead to many health problems, including heart attack, stroke, heart failure, angina, coronary artery disease, peripheral artery disease, kidney disease, vision loss, sexual dysfunction and more.
Fortunately, high blood pressure can often be prevented or controlled.
Here are some easy things you can do to lower your blood pressure or help prevent high blood pressure in the first place.
Set small, easily attainable goals, and when you reach them, set bigger ones. Step by step, you will take control of your health and your blood pressure.
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Why Does Hypertension Matter
If you are in this 130/80 range, reducing your blood pressure can help protect you from heart attack, stroke, kidney disease, eye disease, and even cognitive decline. The goal of the new guidelines is to encourage you to treat your high blood pressure seriously and to take action to bring it down, primarily using lifestyle interventions. “It is well documented that lifestyle changes can lower blood pressure as much as pills can, and sometimes even more,” says Dr. Fisher.
Making those changes can be challenging. More than one woman has woken up in the morning committed to healthy eating only to be derailed by a plate of cookies on a table in the office or a dinner out with friends.
Eat More Potassium And Less Sodium
Increasing your potassium intake and cutting back on salt can also lower your blood pressure .
Potassium is a double winner: It lessens the effects of salt in your system and eases tension in your blood vessels. However, diets rich in potassium may be harmful to people with kidney disease, so talk with your doctor before increasing your potassium intake.
Its easy to eat more potassium. So many foods are naturally high in potassium. Here are a few:
- chips
- other processed snacks
Foods labeled low fat are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.
Cutting down on or even better, cutting out processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.
Make it a practice to check nutrition labels. According to the Food and Drug Administration , a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high (
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Why Lowering Your Bp Matters
Over time, high blood pressure can lead to an array of health complications. HBP does not have symptoms, so its especially important to visit your primary physician on a regular basis. They will be able to determine if your blood pressure is abnormal and prescribe a treatment plan for you.
HPB can lead to:
- Damage to your heart and arteries
- Memory loss
- Vision loss
Diagnosing High Blood Pressure
Only a licensed healthcare professional can diagnose high blood pressure. Your doctor will check your blood pressure to see what your reading is.
If your doctor suspects that your high blood pressure is the symptom of another medical condition, youll need to complete more specific tests to learn more. If another condition is discovered, treating it should have a positive impact on your blood pressure.
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What Can I Eat To Lower My Blood Pressure
Theres actually a specific diet designed for heart health called the DASH Diet. It stands for dietary approaches to stop hypertension and was developed by the National Institutes of Health. Following the DASH Diet can lower blood pressure just as effectively as taking a pill, Dr. Osborne says. It highlights foods that are high in magnesium, potassium, and calcium, while limiting salt and sodium intake. Heres some of what youll eat on the diet.
- Fruit
- Kefir
- Dark chocolate in moderation
Some of the biggest things to eliminate are excess sodium , processed foods, sugar, condiments , bread, and cheese.
Apple cider vinegar has long been touted as a remedy for high blood pressure, but Dr. Osborne notes that no comprehensive clinical trial has been able to determine how effective it actually is. That being said, hes not against patients trying itif you find that taking apple cider vinegar every day keeps your blood pressure low, then keep doing it. Same for alcohol and caffeinated drinks, as long as youre having them in moderation.
People that drink modestly, so one to two drinks, may actually see a modest effect on cardiovascular events and may see modestly lower blood pressure, Dr. Osborne explains. However, if you drink anything more than that, it clearly elevates blood pressure.
Get In A Quiet Room And Calm Yourself Down
If you are in a crowded place, shelter yourself in a quiet room immediately.
The undertone is to get away from the crowd. High BP triggers anxiety and breathlessness which needs isolation.
However, its advisable to keep a friend around just in case the situation goes out of hand.
But it is important to get away from the crowd and focus on yourself to get a hold of yourself.
Erratic heartbeat, ragged breathing, and flashes of warmth are signs of hypertension. Therefore, these are the signs you should look out for!
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Does Having High Blood Pressure Increase Your Risk For Covid
Were still learning about underlying health conditions and their impact on COVID-19. As such, its currently unknown whether having high blood pressure increases your risk for contracting the virus.
But could high blood pressure put you at an increased risk of complications if you do contract the virus and get sick? Researchers are working to answer that question.
A recent study investigated more than 2,800 hospitalized individuals with confirmed COVID-19 in China. Investigators made the following observations related to high blood pressure:
- Out of all study participants, 29.5 percent had high blood pressure. Of those with high blood pressure, 83.5 percent were taking medications to manage their condition.
- There was a twofold increase in the risk of death due to COVID-19 in people with high blood pressure when compared to those without high blood pressure.
- Those with high blood pressure who werent taking medications to manage their condition were at a greater risk for death compared to those who took blood pressure medications.
- After a meta-analysis, blood pressure medications like ACE inhibitors and ARBs were associated with a lower risk of death.
The Centers for Disease Control and Prevention has recently updated their list of factors that put an individual at increased risk for serious illness due to COVID-19.
While a specific type of high blood pressure pulmonary hypertension is listed as a risk factor for serious illness, general hypertension is currently not.
Which Medicines Are Prescribed For High Blood Pressure
Some people will find that lifestyle changes alone wont be enough to control their blood pressure and so they’ll need to take medicines. Often, 2 types of medicines that work in different ways will be needed sometimes more than 2 are necessary.
Blood pressure medicines are typically taken every day. Many people will need to take them for the rest of their lives. The most commonly used blood pressure medicines are ACE inhibitors, angiotensin-receptor blockers, beta blockers, diuretics and calcium channel blockers.
Your doctor will choose the most appropriate medicine for you based on your blood pressure measurements, your overall risk of heart and blood vessel disease, and any other medical conditions you have or medicines that you take. Your doctor may set a target blood pressure.
Your doctor will probably start you on a low dosage of one medicine and review your progress a few weeks later. If you experience any side effects, tell your doctor straight away.
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How About White Coat Syndrome
The term white coat syndrome or white coat hypertension have been used for years to indicate if you have high blood pressure readings only when you are In a medical setting. This is something that may be more prevalent with truck drivers and others who must qualify to work, and there exists stress relating to having to meet the minimum requirements to drive and work.
From a medical standpoint, it typically means that there is evidence that your blood pressure has tested normal at home, or maybe at the pharmacy, but is typically higher when tested at the doctors office or during your DOT medical exam.
Your blood pressure is not fixed it rises and falls throughout the day in response to what you are doing and what is happening around you. White coat syndrome is a response to being nervous about having your blood pressure tested, although a person does not always notice they are nervous. A driver may actually have their blood pressure rise as high as much as 30 points if very anxious. It is therefore important for a driver who is anxious about their medical exam to know what to do to help manage this before going in to their exam.
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 .
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How Long Will It Take To Lower Blood Pressure
With a strict diet and lifestyle changes, high BP can be lowered in 2-3 weeks.
However, there are categories in high blood pressure. So, first watch out for these categories:
Elevated Blood Pressure
The reading shows around 120-129/80. It is called pre-hypertension.
Stage I Hypertension
The reading varies from 130-139/90.
Stage II Hypertension
The readings vary from 140/90 or higher.
Hypertensive Crisis
Regular Exercise To Reduce High Blood Pressure
The Journal of the American Heart Association reports on a review of trials involving the effects of exercise training on blood pressure. The results of 95 trials found that regular exercise and resistance training lower both systolic and diastolic blood pressure.
Even less vigorous exercising such as walking can also help to remedy hypertension. One study found that moderate walking can help to lower blood pressure naturally and reduce the risk of coronary heart disease.
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How To Lower Blood Pressure Naturally
The term lifestyle changes implies you will need to change your habits to bring your blood pressure down. Broadly speaking, these modifications are natural non-pharmaceutical ways of lowering blood pressure. Six methods have been proven effective in clinical studies, and two others are recommended:
How Do I Lower My Blood Pressure
Once youve been diagnosed with high blood pressure, the first thing your healthcare team will do is test you for different conditions that cause secondary hypertension. If they identify a problem, they will work with you to treat the underlying condition, he says.
In all instances of hypertension, however, there are some basic measures that can be taken that can help lower your blood pressure as well as promote overall heart health, Dr. Singh says. These include:
- Reducing salt, red meat, saturated fat, and alcohol intake
- Getting regular cardiovascular exercise, such as brisk walking or running 30 minutes per day
- Maintaining a healthy weight
- Taking time to minimize stress daily
- Avoiding all tobacco products like cigarettes and vapes
If your blood pressure remains high despite making lifestyle modifications, there are several different medications available that can work on their own or in combination with others to treat hypertension, Dr. Singh says. Your healthcare team will work with you to determine which medication regimen is best for your personal situation.
The bottom line: Since high blood pressure is asymptomatic, make sure youre going to your regular doctors visits. The sooner you get a diagnosis, the sooner you can make healthy changes.
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Try Meditation Or Deep Breathing
While these two behaviors could also fall under stress reduction techniques, meditation and deep breathing deserve specific mention.
Both meditation and deep breathing may activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate, and lowering blood pressure.
Theres quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure .
Deep breathing techniques can also be quite effective.
In one study, participants were asked to either take six deep breaths over the course of 30 seconds or simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat .
Try guided meditation or deep breathing. Heres a video to get you started.
Bottom line: Both meditation and deep breathing can activate the parasympathetic nervous system, which helps slow your heart rate and lower blood pressure.
/6one Exercise To Lower High Blood Pressure Instantly
High blood pressure, also called hypertension, is a common health problem. It happens when there is an excessive long-term force of blood applied to the artery walls leading to heart diseases. The more blood your heart pumps and the narrower your arteries are, the higher the pressure will be. Initially, high blood pressure has no noticeable symptoms and thus often goes undiagnosed. If left untreated for a long time, it can lead to the risk of heart attacks and strokes.
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