How Much Magnesium Is Enough
According to the National Institutes of Health, the adult body contains 25 grams of magnesium, mostly in the bones. This amount depends on several factors, like diet and a persons kidney function. Many people do not get enough magnesium in their diets, says Dhanunjaya Lakkireddy, MD, chair of the American College of Cardiologys Electrophysiology Council.
The recommended dietary allowance for magnesium meaning the amount you should take in each day varies depending on your age and sex. On average, the RDA is 400 milligrams for men ages 19 to 30 and is lower, at 310 mg, for women of the same age. For those 31 and older, men should get 420 mg of magnesium daily, and women should get 320 mg daily. If a persons magnesium level is less than 1.8 mg per deciliter, they are considered to have a magnesium deficiency, Dr. Lakkireddy explains.
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When Treatment Is Recommended
Everyone with high blood pressure is advised to make healthy lifestyle changes.
Whether medicine is also recommended depends on your blood pressure reading and your risk of developing problems such as heart attacks or strokes.
Your doctor will carry out some blood and urine tests, and ask questions about your health to determine your risk of other problems:
- if your blood pressure is consistently above 140/90mmHg , but your risk of other problems is low you’ll be advised to make some changes to your lifestyle
- if your blood pressure is consistently above 140/90mmHg and your risk of other problems is high you’ll be offered medicine to lower your blood pressure, in addition to lifestyle changes
- if your blood pressure is consistently above 160/100mmHg you’ll be offered medicine to lower your blood pressure, in addition to lifestyle changes
How To Lower Blood Pressure In Minutes
Disclaimer: Results are not guaranteed*** and may vary from person to person***.
High blood pressure can hit at any time, and the results can be devastating. When an acute jump occurs, knowing how to lower blood pressure in minutes can be the difference between life and death.
This is especially true if youre one of the 75 million American adults suffering from hypertension , or one of the other 75 million with prehypertension. When a boost hits, its good to know how to make blood pressure go down quickly.
Your blood pressure rises and falls throughout the day, and this is completely normal. Stress, anxiety, exercise, and activity can all lead to increases, while relaxation, getting ready for bed, and sleep can all bring it back down.
But not all high blood pressure is safe, and the longer it stays at a high rate, the more health risks you assume. Risks include acute responses like sweating, fainting or shortness of breath, and more severe issues like heart disease and heart attack can arise. So when stress hits, knowing how to lower blood pressure quickly can be a great health benefit.
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High Blood Pressure In Older People
The target blood pressure reading for the over-80s is below 150/90 mmHg when it’s measured in the clinic or surgery, and below 145/85 mmHg for home readings.
While there are definite benefits from taking medicines to reduce blood pressure if you’re under the age of 80, it’s less clear it’s useful if you’re over 80.
It’s now thought that if you reach 80 while you’re taking medicine for high blood pressure, it’s fine to continue treatment provided it’s still helping you and is not causing side effects.
If you’re diagnosed with high blood pressure and you’re aged over 80, your doctor will also consider your other health risk factors when deciding whether to give you treatment for the high blood pressure.
Page last reviewed: 23 October 2019 Next review due: 23 October 2022
Buying A Blood Pressure Instrument To Measure Your Blood Pressure At Home
Blood pressure instruments can be purchased in most pharmacies. Buy a blood pressure instrument that has been approved by the Association for the Advancement in Medical Instrumentation , the British Hypertension Society or the International Protocol . These labels will be marked clearly on the box. If you are unsure whether an instrument is approved, ask your pharmacist for help. Once you have bought the instrument, ask your doctor or pharmacist to check it to make sure the instrument measures your blood pressure accurately.
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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.
Get Plenty Exercise Anyway Even If Its Quite Gentle
Even if you arent sitting a lot, then getting plenty exercise is good for your blood pressure. Its long been known that aerobic or cardio exercise is excellent for lowering high blood pressure. This refers to any activity that gets your heart and lungs working harder, such as jogging, dancing, even digging the garden, as this strengthens your heart and improves the efficiency of your circulatory system.
Strength or resistance training can also be helpful. You can read more in our article here about how to lower blood pressure through exercise.
However, almost anything that gets you moving is good. Just being active, even in a low-level way will improve your health and blood pressure. Some studies suggest that if if youre generally fairly active, then the negative effects of sitting arent quite so bad.
So do what you can. Set your body in motion at every opportunity. Even if its difficult at first, youll become more limber and mobile the more you do it. Enjoy the feeling of becoming stronger and fitter. Enjoy having a body!
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Eat Healthy High Protein Foods
A long-term study concluded in 2014 found that people who ate more protein had a lower risk of high blood pressure. For those who ate an average of 100 grams of protein per day, there was a 40 percent lower risk of having high blood pressure than those on a low protein diet .
Those who also added regular fiber into their diet saw up to a 60 percent reduction of risk.
However, a high protein diet may not be for everyone. Those with kidney disease may need to use caution. Its best to talk with your doctor.
Its fairly easy to consume 100 grams of protein daily on most types of diets.
A 3.5-ounce serving of salmon can have as much as 22 grams of protein, while a 3.5-ounce serving of chicken breast might contain 30 grams of protein.
With regard to vegetarian options, a half-cup serving of most types of beans contains 7 to 10 grams of protein. Two tablespoons of peanut butter would provide 8 grams .
These supplements are readily available and have demonstrated promise for lowering blood pressure:
Omega-3 polyunsaturated fatty acid
Adding omega-3 polyunsaturated fatty acids or fish oil to your diet can have many benefits.
A meta-analysis of fish oil and blood pressure found a mean blood pressure reduction in those with high blood pressure of 4.5 mm Hg systolic and 3.0 mm Hg diastolic .
Whey protein
This protein complex derived from milk may have several health benefits in addition to possibly lowering blood pressure .
Magnesium
Citrulline
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:
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How To Safely Take Apple Cider Vinegar
There are a few ways to take apple cider vinegar. Most experts recommend stirring 1-2 teaspoons . in water and drink it before a meal. You can add a few drop of honey to make it more palatable if the sourness is too much for you.
It’s important to dilute apple cider vinegar when consuming it. If it too concentrated, the acids can erode teeth enamel and may burn the throat or esophagus. As with any supplement, be sure to talk with your healthcare provider before adding apple cider vinegar to your diet to make sure it’s the right decision for your health.
Bisphosphonates Interacts With Magnesium
Magnesium can decrease how much bisphosphate the body absorbs. Taking magnesium along with bisphosphates can decrease the effectiveness of bisphosphate. To avoid this interaction take bisphosphonate at least two hours before magnesium or later in the day.Some bisphosphonates include alendronate , etidronate , risedronate , tiludronate , and others.
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Measuring Ambulatory Blood Pressure
High blood pressure can also be diagnosed through a special device called an ambulatory blood pressure monitor. A doctor, nurse or pharmacist will get you to wear the device for a full day. The device measures blood pressure every 20 to 30 minutes and gives the doctor an average of your blood pressures during the day and while you are sleeping. These devices are not available everywhere and can be uncomfortable to wear.
Can Magnesium Prevent High Blood Pressure
One study found data which seems to show that magnesium plays an important role in regulating blood pressure. Additionally, a number of other studies have looked at various nutritional factors and how they contribute to the prevention of high blood pressure. These studies have shown that diets rich in magnesium do seem to have some protective effect and that people who have diets rich in magnesium seem to develop high blood pressure at a lower rate.
However, the real question is: Is it the magnesium in these magnesium-rich diets that is providing the apparent protection, or is the observed benefit related simply to the fact that diets rich in magnesium are just plain good for you? To date, this question has no conclusive answer. However, the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure, a well-known and respected medical body, feels that the data are strong enough for them to officially state that diets that provide plenty of magnesium are a positive lifestyle modification for individuals with hypertension.
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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 .
How To Switch From One Blood Pressure Medication To Another
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How Fast Does Aspirin Lower Bp
When aspirin was taken in the morning, it did not lower the blood pressure of patients. However, when taken at night, subjects taking aspirin saw their systolic blood pressure reading drop by 5.4 points and their diastolic pressure drop by 3.4 points, while those taking aspirin in the morning did not report any drop.
Can Deep Breathing Reduce Blood Pressure
Slow, deep breathing activates the parasympathetic nervous system which decreases the heart rate and dilates blood vessels, reducing your overall blood pressure. As your breathing becomes slower, your brain associates it with a state of relaxation, which causes your body to slow down other functions like digestion.
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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.
Dont Sit Down So Much
Just standing is far better for you than sitting and uses more muscles. So get up and stand or walk around at every opportunity, e.g., when on the phone or during a commercial break on TV. Get up for frequent tea/coffee breaks.
If you work at a desk, get or make a higher one that you can stand at. Some companies are getting wise to this and providing standing desks for their employees. If you cant get one, you could always put a box on your desk as a temporary solution. Just as with a normal desk, make sure its a good height for you, so that if youre using a keyboard, you can keep your elbows at roughly a right angle and type without strain.
Beware the chair, as some now say
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How To Get Blood Pressure Down To 120
A new study links reducing blood pressure with lower risk of heart attack and stroke
Exercising and reducing salt can get blood pressure into the normal range
Patients taking several blood pressure medications may be able to add more
Doctors have long known that systolic blood pressure below 120 was considered normal and meant a lower risk of heart disease and kidney problems. But they would often only treat patients if that top number crept above 140, the threshold for officially having high blood pressure.
Recent findings from a large National Institutes of Health study now suggest that its worth treating patients in that prehypertension gray area of 120 to 140, in order to bring them down into the normal range.
The findings, which have not yet been published and are still preliminary, found lower rates of heart attack, stroke and death among people with high blood pressure who brought that top number down to 120. In order to reach that goal, study participants in the 120 group took an average of three blood pressure medications, whereas the 140 group took two medications.
This is notable because there a lot of people out there with blood pressure in the 130s that we might previously have left alone, but if the results of this trial as we think they are, it might be reason to try to get them to 120, said Dr. John D. Bisognano, professor of medicine at the University of Rochester Medical Center and president-elect of the American Society of Hypertension.
What Can I Do If My Blood Pressure Goes Up Right Before Doctors Visits
Have you ever heard of white coat syndrome? Its what happens when you typically have normal-ranged blood pressure but significantly higher blood pressure in medical settings like hospitals or doctors offices. This is often caused by feeling nervousness or anxiety around medical settings. Unfortunately, this means your health provider might think your blood pressure is higher than it really is.
White coat syndrome isnt uncommon. In fact, one study suggests that 15% to 30% of people who have high blood pressure readings might suffer from white coat syndrome. In cases like these, some patients wonder whether its possible to quickly lower their blood pressure before a reading. If youre in this situation, the safest and most effective thing you can do is try your best to relax.
Here are a few relaxation methods you can try:
If you or your doctor suspect white coat syndrome, your doctor may send you home with a blood pressure monitor that will check your blood pressure periodically throughout a normal day. This gives a more accurate reading of what your blood pressure really is and helps the doctor figure out whether the stress of a physical trip to a medical facility is affecting you.
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