It’s important to keep an eye on your blood pressure. This is because you have to make sure it isn’t too high or too low.
According to the NHS, blood pressure is the term used to “describe the strength with which your blood pushes on the sides of your arteries as it’s pumped around your body”. Low blood pressure isn’t usually a problem, but it can cause dizziness and fainting in some people.
High blood pressure, however, can boost your risk of developing serious problems, including heart attacks and strokes. If it’s not treated, it could lead to serious consequences.
If you’re looking to better your health, Dr Jen Caudle has shared three simple things you can do to lower blood pressure without taking medication. According to her, there are easy changes you can make to your life to make a difference to your wellbeing, and lower your blood pressure “within minutes”.
Relax
Dr Caudle said it’s vital to take a moment to sit and relax, explaining: “To sit, to allow your heart rate and your breath to sort of connect and be relaxed. Relaxation can really be great for your blood pressure.”
Relaxation can work to reduce blood pressure, especially in the short term. Stress is a big contributor towards high blood pressure, which is why finding ways to relax can aid the problem.
Meditation and mindfulness
The doctor said even deep breathing can be “very, very helpful” when it comes to lowering blood pressure. She said she’s seen this displayed in her own patients.
She noted blood pressure can often lower “very quickly” when you take the time to do this, and studies have backed this up too. It works as it helps to reduce stress and promote relaxation.
Studies have uncovered that practices like transcendental meditation and mindfulness can lead to “clinically significant reductions in both systolic and diastolic blood pressure.” Such techniques can help the body enter a state of deep rest.
This, in turn, can lower the stress response and lower blood pressure. Some studies have even shown that transcendental meditation can lower the risk of death, heart attack and stroke, and is also linked to lower blood pressure and lower stress levels.
Managing your emotions
She also said people need to think about how they react to emotions. This is something she sees a lot of in her office.
Dr Caudle added: “If I check my patient’s blood pressure, and they’ve been crying, maybe because they’re upset about something, or because they’re angry etc, their blood pressure is often going to be higher than it normally would be.
“So allowing my patient to sort of settle in, relax and try to sort of allow their emotions to settle often is another way to manage, or rather get that blood pressure to lower very, very quickly. Now, of course, all these are without meds. We can lower blood pressure, and often do, with medications too.
“These suggestions are for people who normally have relatively normal blood pressure, and it raises in certain situations. If your blood pressure is always high, you need to be working on keeping your blood pressure low, and using sustaining methods to do that.”
How do I know if I have high blood pressure?
The only way you can find out if you have high blood pressure is by having it measured by a healthcare professional. Some people can experience symptoms like headaches, blurred vision or chest pain, but these can also be caused by other conditions, so people often have no symptoms.
If you have a blood pressure reading of 140/90 mmHg or higher, when checked by a doctor, this is normally considered high. There are many things you can do to lower blood pressure.
For example, it’s recommended you follow a healthy and balanced diet, exercise regularly and lose weight if you’ve been told you need to by a medical professional. People with high blood pressure are also advised to avoid too much salt, limit alcohol consumption, avoid drinking too much caffeine and to avoid smoking.
In circumstances where your blood pressure is very high, a doctor may prescribe medication to help. If you’re worried about your blood pressure, contact your GP for further advice.