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How To Keep My Blood Pressure Down

How Blood Pressure Is Measured

How To Get Your Blood Pressure Down

Your blood pressure is represented by two numbers, the systolic and diastolic . These numbers are determined both by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. The more blood your heart pumps and the narrower your arteries, the higher your blood pressure.

When your heart beats, it squeezes and pushes blood through your arteries to the rest of your body. This force creates pressure on those blood vessels, which is the systolic blood pressure.

  • A normal systolic pressure is below 120.
  • A reading of 120-129 is elevated.
  • 130-139 is stage 1 high blood pressure .
  • 140 or more is stage 2 hypertension.
  • 180 or more could be a hypertensive crisis and you should call your doctor right away.

The diastolic reading, or bottom number, is the pressure in the arteries when the heart rests between beats. This is when the heart fills with blood and gets oxygen.

  • A normal diastolic blood pressure is lower than 80, but even if your diastolic number is below 80, you can still have high blood pressure if the systolic reading is 120-129.
  • 80-89 is stage 1 hypertension.
  • 90 or more is stage 2 hypertension.
  • 120 or more is a hypertensive crisis and you should call 911 right away.

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.;

Try Meditation Or Yoga

Mindfulness and meditation, including transcendental meditation, have long been used and studied as methods to reduce stress. A 2012 study notes that one university program in Massachusetts has had more than 19,000 people participate in a meditation and mindfulness program to reduce stress .

Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.

A 2013 review on yoga and blood pressure found an average blood pressure decrease of 3.62 mm Hg diastolic and 4.17 mm Hg systolic when compared to those who didnt exercise. Studies of yoga practices that included breath control, postures, and meditation were nearly twice as effective as yoga practices that didnt include all three of these elements .

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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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How About White Coat Syndrome

High Blood Pressure: What It Is and What You Can Do About ...

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.

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How Does Blood Pressure Work

Blood pressure is the force against blood vessel walls as the heart pumps blood. When the heart squeezes and pushes blood into the vessels, blood pressure goes up. It comes down when the heart relaxes.

Blood pressure changes from minute to minute. Its affected by activity and rest, body temperature, diet, emotions, posture, and medicines.

What Happens If I Do Not Treat High Blood Pressure

Things will most likely go from bad to worse.; Even Stage 1 hypertension , if suffered for prolonged periods of time can have an adverse effect on your health.; Uncontrolled high blood pressure can lead to stroke by damaging and weakening your brains blood vessels, causing them to narrow, rupture or leak.; It can also cause blood blots to form in the arteries leading to your brain, blocking blood flow leading to a stroke.

In addition to stroke, uncontrolled high blood pressure puts more pressure on your heart and kidneys, leading to problems in these areas.; Sexual dysfunction in men has often been linked to uncontrolled high blood pressure.

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Limit Saturated And Trans Fats

The AHA recommend that people limit their daily intake of saturated fats. According to the AHA, saturated fats should make up no more than 120 calories of a 2000 calorie-per-day diet.

The AHA also recommend avoiding trans fats, which can increase bad cholesterol levels while decreasing good cholesterol levels. Like high blood pressure, trans fats increase a persons chances of developing heart disease and stroke.

Sudden Spike In Blood Pressure Can Be Serious

How Do I Keep My Blood Pressure Down? | Lorraine

Blood pressure is a measurement of the force that blood applies to your arterial walls as it pumps from your heart throughout your body. It also represents how hard your heart is working to push the blood. When blood pressure is higher, it means the heart must work harder to push blood through your system. In turn, the risk of heart disease or heart attack increases.

According to 2014 data, high blood pressure accounts for roughly 1,100 deaths every day in the United States, and only about half of all people with high blood pressure have it under control.

Disturbingly, most people may not even be aware that they have the condition, or are at least on the verge of becoming hypertensive. Some risk factors for high blood pressure include:

  • Prehypertension
  • Eating a high sodium/low potassium diet
  • Not getting enough exercise/physical activity
  • Overactive thyroid
  • Overactive adrenal glands

A normal blood pressure is in the range of 120 mmHg/80 mmHg . The higher number represents systolic blood pressure and the lower represents diastolic. Prehypertension arises when systolic and diastolic pressures exceed these numbers, and hypertensionor high blood pressurearises when blood pressure reaches 140 mmHg/90mmHg.

Sometimes, however, something causes blood pressure to spike unexpectedlyand the higher your resting blood pressure is, the greater your risk of suffering a severe cardiac event becomes. Therefore, knowing how to lower blood pressure fast is very important.

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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.

How To Lower Blood Pressure

There are lots of things you can do to lower your blood pressure.

If your doctor has given you blood pressure medication, take it as prescribed. However, you’ll also need to follow a heart-healthy lifestyle.

Even if you haven’t been diagnosed with hypertension, following these tips will be good for your blood pressure and good for your heart.

Quit smoking

Stopping smoking is a great thing you can do for your blood pressure and your heart health.

Ask your doctor or nurse for help.

Phone Quitline 0800 778 778, or visit quit.org.nz for information and support.

Eat more heart-healthy foods and less salt

What you put into your body can make a big difference to your blood pressure.

Eat a wide variety of heart-healthy foods like:

  • whole grains

Read more about the benefits of exercise.

Manage stress

Researchers are still trying to understand the exact link between stress and long-term high blood pressure. However being stressed contributes to other risk factors like poor diet and drinking more alcohol.

You can’t always remove the sources of stress in your life. But here are some things you can do to manage them.

  • Enjoy exercise every day, like taking a walk.
  • Take a break for yourself.
  • Get 7-8 hours plus sleep each night.
  • Talk about how you are feeling.
  • Try relaxation music or breathing exercises.

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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:

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

Medicines For High Blood Pressure

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Several types of medicine can be used to help control high blood pressure.

Many people need to take a combination of different medicines.

  • if you’re;under 55 years of age you’ll usually be offered an ACE inhibitor or an;angiotensin-2 receptor blocker
  • if you’re aged 55 or older, or you’re any age and of African or Caribbean origin you’ll usually be offered a calcium channel blocker

You may need to take blood pressure medicine for the rest of your life. But;your doctor might be able to reduce or stop your treatment if your blood pressure stays under control for several years.

It’s really important;to take your medicine as directed. If you miss doses, it will not work as well.

The medicine will not necessarily make you feel any different, but this does not mean it’s not working.

Medicines used to treat high blood pressure can have side effects, but most people do not get any.

If;you do get side effects, do not stop taking your medicine. Talk to your doctor, who may advise changing your medicine.

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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.

How Is Blood Pressure Measured

Blood pressure is measured using a machine called a blood pressure monitor.

A cuff is put over your arm. This cuff is attached to a machine which measures the pressure inside your arteries. When the machine is switched on the cuff tightens and then slowly loosens again. It is quick and painless. At the end, the machine will give a blood pressure reading.

Blood pressure is measured in millimetres of mercury .

A blood pressure reading contains two numbers and will be written as a figure like 120/75

The first number is the pressure when your heart beats . The second number is when your heart relaxes .

During a blood pressure test, a blood pressure cuff is wrapped around your arm so a blood pressure;monitor can measure your systolic and diastolic blood pressure.

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Secrets To Lower Your Blood Pressure For Dot Physical Exam

For some people taking a DOT Physical Exam its a piece of cake, but that isnt always the case.

Others will struggle and get the chills just a few days before the final day, and then when the day comes they fail.

Their mind completely blocks and they will draw a blank. I have been there myself quite few times!

Why is that so?; You might be wondering!

Well, first off, we are all different people and stress levels affect us all in different ways.

Me for example, I am fairly stress resistant, to the point where I always see it the other way around. Actually I have gotten really good at controlling my feelings, !

On the other side, my sister, oh man! Her blood pressure will hit the roof just because there isnt enough mushrooms it the fridge for the soup she was planning to make. Lets not even speak about her pressure levels if she were to take the DOT Physical exam!

So, with that said, lets not forget that we all act and perform differently in given moments.

But its one thing for your blood pressure rise because you are nervous, stressed and anxious right before you take your DOT physical exam, or other normal stress related situations.

Its another thing all together when your pressure rises due to health problems, especially if you need to be on prescriptions.

Reduce Stress Through Meditation And Rest

How to lower blood pressure in MINUTES

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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If Youre Concerned About Your Blood Pressure And Want To Get It Checked Please Come See Us

If you think you may have high blood pressure, have been experiencing symptoms, or want to know what your exact numbers are,;please call; 232-1919;to make an appointment with;one of our;Westchester Health;cardiologists. Well measure your blood pressure, evaluate if it is normal or too high, and together with you, decide on the best treatment plan to keep you as healthy as possible. Whenever, wherever you need us, were here for you.

How Can I Lower My Blood Pressure On The Day Of My Medical Exam

Blood pressure has long been a source of stress for the truck driver.; It is frequently referred to as the silent killer by many of us who work in health care.; If you suffer high blood pressure it is important that it is controlled and managed.; This can be done through natural means such as with exercises, diet and weight loss.; It may also be accomplished through medical management such as with the prescription of blood pressure medications.; Whatever way you choose, the blood pressure on the day of your exam must still be below 140/90 in order to certify without delay.; Lets first take a look at some basic information about blood pressure before getting into managing it on the day of your exam.

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Who Can Have High Blood Pressure

High blood pressure can affect anyone. These risk factors increase your chance of developing the condition:;

  • Family history: Your close relatives with high blood pressure increase your risk since it is often a genetic condition.;
  • Age: The elderly are more at risk for high blood pressure as blood vessels gradually lose some of their elastic quality with time
  • Sex: Up to the age of 64, men are more likely to get high blood pressure than women. The opposite is true for ages 65 and above.
  • Race: African-Americans have an elevated risk of high blood pressure.
  • Kidney disease: This condition is tied to an increase in blood pressure.

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