Introduction
Low blood pressure, also known as hypotension, occurs when the blood pressure in your arteries falls below the normal range. Even though it’s often considered a positive health trait, hypotension can cause fainting, dizziness, blurred vision, or even shock. This can affect anyone, but it’s more common in older adults who may need to take medications that can cause low blood pressure. So, what can be done to increase blood pressure? In this article, we’ll look at some lifestyle changes, medications, diet, exercise, herbal supplements, and mind-body techniques that can help elevate blood pressure back to a healthy range.
Lifestyle Changes
Paying attention to your lifestyle habits can help elevate blood pressure naturally. Here are some ways to incorporate lifestyle changes into your day-to-day life:
Increasing salt intake: Eating salty foods can help increase the amount of fluids in your body and raise blood pressure. However, it’s important to not overdo it with salt since too much sodium can lead to other health problems like high blood pressure and cardiovascular disease.
Reducing exercise: This doesn’t mean you stop exercising altogether, but rather tone it down a bit. Strenuous exercise is known to reduce blood pressure, so try opting for activities that are less strenuous like walking or light yoga. Consult with a doctor before making any changes in exercise routines.
Eliminating caffeine: If you rely heavily on caffeinated beverages, it may be time to cut back. Caffeine can cause dehydration, which can cause blood vessels to narrow and your blood pressure to drop. Switching to decaf or tea could be beneficial.
Quitting smoking: Smoking can constrict your blood vessels and increase your risk of heart disease, which can lead to low blood pressure. Quitting smoking is a crucial step in maintaining good blood pressure.
Medications
Medication is another option to bring blood pressure up if lifestyle changes aren’t sufficient. Here are some types of medication that can be used to increase blood pressure:
Fludrocortisone: This medication mimics aldosterone, which is a hormone that balances salt and water in your body. Fludrocortisone helps retain salt and fluids, which could help raise blood pressure.
Midodrine: This drug helps constrict blood vessels and can increase blood pressure. This medication is only available through prescription and only after doctors rule out any other potential underlying conditions.
Erythropoietin: This medication is typically used to help stimulate red blood cell production in people with kidney disease. However, it can also help raise blood pressure by increasing the volume of blood in your body.
It’s essential to discuss which medication is best for each patient with a healthcare provider. Every person has different medical needs and requirements. While medication can help to increase low blood pressure, it is also important to monitor the side effects and understand the potential risks.
Diet
Diet plays an important role in maintaining blood pressure. Here are some foods to include and limit:
Foods that can help increase blood pressure:
- Red meat: Red meat contains high levels of iron, which promotes healthy blood pressure levels.
- Bananas: Bananas are rich in potassium, which can help balance the effects of sodium in your blood.
- Dark chocolate: Dark chocolate contains flavonoids, plant compounds that can help relax blood vessels and improve blood flow.
Foods to be cautious of:
- Sugar: Avoid consuming too much sugar since it can cause dehydration and low blood pressure.
- Processed foods: Processed foods tend to contain high amounts of salt, which can cause high blood pressure. Minimizing salt intake from these types of foods should be part of a low blood pressure diet plan.
- Alcohol: Drinking too much alcohol can cause dehydration and low blood pressure. Excessive alcohol consumption can also damage the liver and the heart and increase blood pressure in the long run.
Exercise
Exercise is a good way to increase blood pressure, but it’s crucial to find a healthy balance. Here are some recommended exercises for those with low blood pressure:
Gentle exercises: Strength training and squats can help raise blood pressure by increasing the resistance on your blood vessels. Leg lifts are good too, but make sure to avoid any activities that may cause you to become lightheaded or dizzy.
Recommended frequency: If your blood pressure is too low, it’s better to consult with a doctor before starting a workout routine. A general recommendation is to exercise for 20-30 minutes most days of the week. It’s important to listen to your body and find an exercise routine that works for your specific situation.
Herbal Supplements
Herbs can be an effective way to help raise blood pressure. Here are some that can have a positive impact:
- Licorice root: Licorice root can be helpful in blocking the enzyme that breaks down cortisol, which can influence the balance of salt and water in your body.
- Ginseng: Ginseng can aid in raising blood pressure by narrowing blood vessels and promoting healthy blood flow.
- Ginger: Ginger has complex compounds that can improve circulation and increase blood pressure in the body.
It’s important to note that herbal supplements can have side effects and can interact with other medications. Speak with a healthcare provider before consuming any type of herbal supplement to avoid any complications.
Mind-Body Techniques
Reducing anxiety and stress levels can help increase blood pressure through the use of mind-body techniques. Here are some techniques to incorporate:
- Deep breathing: Deep breathing exercises can help to calm the mind and body, reducing anxiety and helping to increase blood pressure.
- Meditation: Meditation is a great way to lower stress levels, which can help raise blood pressure gradually over time.
Performing these techniques daily can help combat low blood pressure by relaxing the mind and body.
Conclusion
There are numerous ways to bring blood pressure up, from changes in lifestyle and diet to medication. Incorporating gentle exercises, herbs, and mind-body techniques can also be effective. Blood pressure is a fundamental indicator of your overall health, so it’s crucial to stay on top of it. By trying and combining different strategies, you’ll find what works for you. And don’t forget to consult with a healthcare provider before making any drastic changes.
