But if you continue to be stressed, your blood pressure can remain high. Stressful situations can cause your blood pressure to go up temporarily. Plus, alcohol can cause you to pack on the pounds, which can also lead to an increase in blood pressure. Drinking more than average-1 drink for women and 2 drinks for men-can cause your blood pressure to rise. Limit alcohol intake to no more than 1 to 2 drinks per day.
The AHA recommends keeping your daily sodium intake to less than 2 grams, but keeping it less than 1.5 grams is even better! The DASH diet provides a low-sodium eating plan for you to use as an example. Too much sodium (or salt) causes blood pressure to rise. Being physically active at least 30 minutes a day most days of the week goes a long way toward keeping or getting your blood pressure under control.Ĭonsume a low-sodium diet. Exercise is the most effective way to lower your blood pressure. Here are some simple recommendations:Įxercise most days of the week. Now that we’ve discussed why there’s no fail-proof, safe, and fast way to lower blood pressure, remember, there are still many ways to lower your blood pressure over time. How can I lower my blood pressure naturally over time? 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. 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. Finding a quiet space where you can wait to be called back and focus on taking deep breaths can help prepare you for your blood pressure reading. Sometimes receptionists and fellow patients in the waiting room can add to your anxiety. If you don’t have any apps, close your eyes and take slow breaths in and out while you try to clear your mind.įind a quiet room where you can wait. Pop in some earphones and turn on one of your favorite meditation apps to calm your mind before your visit. Meditation and deep breathing are excellent ways to put your body into a state of relaxation. Even having a conversation to distract you from the clinical atmosphere around you can keep you from dwelling on or stressing about your visit. If you can bring a trusted friend or relative with you to your doctor’s visit, their presence might help you feel more at ease. Here are a few relaxation methods you can try:īring a friend or family member who can help you stay calm. If you’re in this situation, the safest and most effective thing you can do is try your best to relax. In cases like these, some patients wonder whether it’s possible to quickly lower their blood pressure before a reading. In fact, one study suggests that 15% to 30% of people who have high blood pressure readings might suffer from white coat syndrome. Unfortunately, this means your health provider might think your blood pressure is higher than it really is.
This is often caused by feeling nervousness or anxiety around medical settings. Have you ever heard of “white coat syndrome?” It’s what happens when you typically have normal-ranged blood pressure but significantly higher blood pressure in medical settings like hospitals or doctors’ offices. Moderate exercise for 150 minutes per week or vigorous exercise for 75 minutes per week is the standard recommendation.What can I do if my blood pressure goes up right before doctors’ visits? You can lose gains after stopping exercise for two weeks. Tyree said, "so the 'use it or lose it' theory is true. "The benefits of exercise are not realized if the exercise is not sustained," Dr. By the end of the study, the swimmers had reduced their systolic blood pressure by an average of nine points.
Over a period of 12 weeks, swimmer-participants gradually worked their way up to 45 minutes of continuous swimming at a time. This form of exercise can be beneficial in controlling blood pressure in adults 60 and older, another study found. Strength training actually raises blood pressure levels temporarily, but can help overall fitness, which will improve blood pressure levels as well. Weight trainingĪlthough it sounds counterintuitive, weight training or lifting can reduce blood pressure. Blood pressure readings were even more optimal in a study when participants ambled along at a slow 1-mile-per-hour pace at desk-based treadmills for at least 10 minutes every hour, or pedaled stationary bikes under a desk for at least 10 minutes every hour.
0 kommentar(er)
