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How To Maintain Low Blood Pressure

What Can You Do To Help Relieve Symptoms Of Low Blood Pressure

How to Maintain A Healthy Blood Pressure – Onlymyhealth.com

Depending on the type of low blood pressure you have, you may be able to relieve some of your symptoms by:

  • Eating a healthy diet with fewer carbohydrates and smaller meals.
  • Drinking more water and avoiding alcohol.
  • Getting up slowly after youve been sitting or lying down.
  • Focusing on breathing a few times before you change position.
  • Wearing compression stockings.

Quit Smoking And Limit Your Alcohol Intake

Not smoking has been shown to reduce blood pressure and the risk of heart disease, diabetes and stroke. The benefits of quitting smoking start immediately.

Drinking more than 1 standard drink per day for women, and 2 for men, increases the risk of developing high blood pressure. You can read more about how alcohol affects your health here.

What Are The Side Effects Of The Treatment For Low Blood Pressure

There are no side effects for the lifestyle and dietary changes that can treat hypotension.

The medications used to treat hypotension have several side effects, some of which may be serious. Fludrocortisone can make certain infections worse, so its essential to discuss this medication with your doctor. The most common side effects from fludrocortisone are:

  • Increased risk of infection.

The most common side effects from midodrine are:

  • Numbness or tingling.
  • Goosebumps and chills.

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What Do The Numbers Mean

When a healthcare professional takes your blood pressure, its expressed as a measurement with two numbers, one number on top and one on the bottom , like a fraction. For example, 120/80 mm Hg.

Blood pressure is measured in millimeters of mercury. Thats what the mm/Hg stands for. Heres what the numbers mean:

  • Your systolic pressure is the pressure of the blood in your arteries when your heart contracts or beats.
  • Your diastolic pressure is the pressure of the blood in your arteries between beats, when your heart relaxes.

Both numbers are important in determining the state of your heart health.

Numbers greater than the ideal range may be a sign that your heart is working too hard to pump blood to the rest of your body.

For a normal reading, your blood pressure needs to show:

  • a systolic pressure thats above 90 mm Hg and less than 120 mm Hg, and
  • a diastolic pressure thats between 60 mm Hg and less than 80 mm Hg

The American Heart Association considers blood pressure to be within the normal range when both your systolic and diastolic numbers are in these ranges.

If youre in the normal range, no medical intervention is needed. However, its important to maintain a healthy lifestyle and moderate weight to help prevent high blood pressure from developing.

You may need to be even more mindful of your lifestyle if high blood pressure runs in your family.

What Is Blood Pressure

How to maintain blood pressure in 10 Easy steps

Blood pressure is the force applied by the blood to the inner walls of the arteries. It shows minor fluctuations throughout the daydeclining while relaxing and momentarily increasing while being excited or under stress. An increase in the resting blood pressure can scar, stiffen, or harden the arteries.

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Lifestyle Changes For Low Bp

Eat small meals frequently Consuming smaller and more frequent meals has been known to help with hypotension. This is because smaller and frequent meals reduce the gap between each meal and also keep you filled with the right nutrients, thereby reducing the chances of low blood pressure, as compared to larger and heavier meals.

Increase salt intake A sure shot low BP treatment at home is to increase your salt intake. Salt contains sodium and for people with blood pressure problems, higher sodium intake can be a good solution. Thus, consuming more salt can help raise your blood pressure.

Wear compression stockings The role of compression stockings is to decrease the amount of blood to be constricted to your lower legs and help it to be distributed throughout the body. They can also help to reduce the pressure and pain arising out of varicose veins. You can easily buy them for yourself online.

Dont get up or move around quickly Any sudden or rapid movements can cause problems for someone with low blood pressure. For example, sitting up or standing up quickly can make you feel lightheaded, dizzy, or can even cause you to faint.

Avoid alcohol Alcohol can cause your blood pressure to fall so if you already have low blood pressure, you should avoid any sort of alcoholic beverages.

Drink plenty of water Water helps increase the volume of blood as well as reduce any chances of dehydration. Both of these can help in increasing your blood pressure.

Effective Home Remedies For Low Blood Pressure

  • NDTV Food

While you may have heard of hypertension or high blood pressure, suffering from low blood pressure can be as dangerous as well. An optimal blood pressure reading is less than 120mm Hg and above 80 mm Hg. The first number indicates the systolic pressure or the pressure in the arteries when the heart beats and fills with them with blood. The second number represents the diastolic pressure which is the pressure in the arteries when the heart rests between beats. Low blood pressure or hypotension may cause inadequate blood flow to the heart, brain, and other vital organs. A sudden drop in blood pressure often occurs when someone suddenly rises from a lying down or sitting position. This is called postural hypo-tension and may cause light-headedness and dizziness. There are some home remedies for low blood pressure that you can employ in order to deal with the symptoms of erratic blood pressure. But if youve been feeling the following symptoms for a while, consult your doctor and get your blood pressure measured

  • Fatigue
  • Loss of consciousness
  • Blurry vision

Once your doctor confirms that your blood pressure is low, follow his advice and take medication if required. A healthy low blood pressure diet is important for low blood pressure treatment. Along with that, heres more homely help. Your diet plays a crucial role in maintaining your blood pressure.

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Treating High Blood Pressure

Treatment for high blood pressure will depend on your blood pressure levels and your associated risk of developing a cardiovascular disease, such as a heart attack or stroke.

There are seven main risk factors for developing a cardiovascular disease. These are:

  • age
  • smoking
  • obesity
  • having a high level of cholesterol in your blood
  • having a family history of cardiovascular disease .

Exercise To Manage Blood Pressure

2 easy stretches to maintain a healthy blood pressure level

1. Break a Sweat

Regular exercise and activity is one of the best ways for long-term reductions in blood pressure because it promotes a stronger heart and improved blood flow.

You may notice your blood pressure or heart rate increasing during exercise, but it should decrease about two hours following exercise and remain steady for a number of hours.

Its recommended that you take a progressive approach to exercise, starting with light-to-moderate work until your body is capable of handing more. Going too hard out of the gate can be dangerous.

2. Reduce Your Weight

Losing as little as five pounds can have big-time benefits for blood pressure. The more weight youre carrying, the harder it is on your heart to move you around.

Using a combination of healthy eating and exercise is the best way to reduce weight, blood pressure, and contribute to a healthy heart.

3. Take a Deep Breath

Deep, slow breathing can be a quick way to reduce blood pressure, especially during periods of high stress and anxiety. This skill is definitely worth learning, as higher levels of stress hormones often lead to spikes in blood pressure. So, you can activate deep breathing when you feel your heart racing.

4. Take a Walk

Getting at least 30 minutes of exercise on most days of the week can lower blood pressure by 4 to 9 millimeters of mercury , the measurement for blood pressure.

5. Head Outdoors

6. Add Some Resistance Training

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How To Lower Blood Pressure Without Medication

Lifestyle changes are effective in controlling high blood pressure. A healthy lifestyle can avoid, delay, or reduce the need for blood pressure medications.

Here are 10 ways to control blood pressure without medications:

  • Weight loss: Obesity can increase the risk of high blood pressure. Weight loss has been the most effective way of reducing blood pressure. Even losing 10 pounds can lower blood pressure. Besides losing weight, one should generally focus on abdominal fat. Men having a waist measurement above 40 inch and women having waist measurement above 35 inches are at risk of high blood pressure.
  • DASH diet: A program called Dietary Approaches to Stop Hypertension is advised for control and prevention of high blood pressure. It advises cutting away high-fat foods, processed foods, and sugar and salt-containing foods avoiding excess salt for dressing and excess caffeinateddrinks such as coffee and energy drinks and focusing on fruits, fresh vegetables, whole grains, and high fiber and high calcium food.
  • Daily exercise: Daily exercise is an excellent way to lose fat and reduce high blood pressure. Exercising daily for 30 minutes can bring down the blood pressure by about five to eight mm Hg. Walking, jogging, cycling, swimming, or dancing are the most effective ways of controlling blood pressure. Meditation and stress relaxing techniques can also help.
  • Fruits such as papaya, orange, melons, avocadoes, and apricots
  • Green leafy vegetables such as spinach and kale
  • How Common Is High Blood Pressure

    High blood pressure is a common condition, it is estimated that 18% of adult men and 13% of adult women have high blood pressure but are not getting treatment for it.

    In 90-95% of cases, there is no single identifiable reason for a rise in blood pressure. But all available evidence shows that lifestyle plays a significant role in regulating your blood pressure.

    Risk factors for high blood pressure include:

    • age
    • poor diet
    • being overweight
    • excessive alcohol consumption.

    Also, for reasons not fully understood, people of Afro-Caribbean and South Asian origin are more likely to develop high blood pressure than other ethnic groups.

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    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 (

    How Do I Know If I Have High Blood Pressure

    Lower Your Blood Pressure Naturally

    High blood pressure, which is also called hypertension, doesnt usually cause symptoms. So you wont know if you have high blood pressure without it being measured by a health professional.

    Some people may experience headaches, nosebleeds or feel short of breath, but these symptoms usually only occur when blood pressure is dangerously high.

    Untreated high blood pressure raises your risk of heart disease, stroke and chronic kidney disease.

    Around 1 in 3 Australians have been diagnosed with hypertension.

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    Cut Back On Sugar And Refined Carbohydrates

    Many studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.

    Sugar, especially fructose, may increase your blood pressure more than salt, according to one 2014 review. In trials lasting at least 8 weeks, sugar increased blood pressure by 5.6 mm Hg diastolic and 6.9 mm Hg systolic .

    A 2020 study that compared various popular diets found that for people who with more weight or obesity, low carb and low fat diets lowered their diastolic blood pressure by an average of about 5 mm Hg and their systolic blood pressure 3 mm Hg after 6 months .

    Another benefit of a low carb, low sugar diet is that you feel fuller longer, because youre consuming more protein and fat.

    When Should You Call Your Doctor About Low Blood Pressure

    If you have recurring dizziness or fainting, or other symptoms of low blood pressure, you should visit your doctor. Sudden drops in blood pressure can be dangerous. It is important for your doctor to determine why your blood pressure is dropping and treat the cause.

    Last reviewed by a Cleveland Clinic medical professional on 10/08/2019.

    References

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    About High Blood Pressure

    High blood pressure, also known as hypertension, is usually defined as having a sustained blood pressure of 140/90mmHg or above.

    The line between normal and raised blood pressure is not fixed and depends on your individual circumstances. However, most doctors agree that the ideal blood pressure for a physically healthy person is around 120/80mmHg.

    A normal blood pressure reading is classed as less than 130/80mmHg.

    Eat Healthy High Protein Foods

    PD120 – Maintain Healthy Blood Pressure

    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

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    What Is Considered High Blood Pressure

    Blood pressure changes naturally throughout the day. This depends on many factors, including whether you are sitting, standing, exercising or sleeping, and upon how much fluid is in your body.

    High blood pressure is when a persons blood pressure is persistently higher than it should be: usually 140/90mmHg or higher. Your doctor will need to take several measurements at different times before they can diagnose high blood pressure.

    The decision to treat high blood pressure doesnt just depend on your measurements it also depends on your other risk factors for heart disease and blood vessel disease.

    The Australian guidelines for classifying blood pressure ranges are:

    Systolic
    90 and over

    Dr Rupali Datta Clinical Dietitian At Fortis

    1. Eat small portions frequently: Sneak healthy snacking sessions in-between the major meals of the day to avoid long gaps. Eating small portions several times of the day helps in preventing the sudden drop in blood pressure that one may experience after meals. So, if you are eating three full meals a day, it would be better to rather have them distributed in to five small meals a day. This one’s a great home remedy for also people who have diabetes.

    Home remedies for low blood pressure: eat small portions frequently

    2. Have adequate salt: Excess salt is bad, but on the other hand it is required by your body in moderate quantities. According to the World Health Organisation, your daily diet must contain at one teaspoon of added salt besides what you derive from natural from fruits and vegetables. In summers or if you exercise daily, keep some lime water with a pinch of salt handy. Salt works like an instant pick-me-up. Make sure you do not have too much salt too that may lead to problems like water retention along with high blood pressure.

    Home remedies for low blood pressure: Excess salt is bad, but it is required by your body in moderate quantitiesHome remedies for low blood pressure: Drink at least 2 to 3 litres of water every dayHome remedies for low blood pressure: Caffeinated beverages like tea or coffee may help boost your blood pressureHome remedies for low blood pressure: Chew five to six tulsi leaves every morning

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