How to Raise Your Blood Pressure: Eating Right, Exercising and More

Introduction

Low blood pressure, also known as hypotension, is generally defined as a systolic blood pressure reading (the top number) of 90 mmHg or lower. Symptoms of low blood pressure can include dizziness, lightheadedness, fainting, blurred vision, fatigue, and nausea. It’s important to know that low blood pressure is not always a sign of an underlying medical condition. In some cases, it may simply be the result of dehydration or a lack of salt in the diet.

Eating a Healthy Diet Rich in Sodium

Eating a healthy diet rich in sodium can help to raise blood pressure. Foods high in sodium include processed meats such as bacon and lunch meat, canned soups and vegetables, condiments such as soy sauce, olives, pickles, and salad dressings. Additionally, some nuts and seeds contain large amounts of sodium. The American Heart Association recommends limiting sodium intake to less than 2,300 milligrams per day. However, if you have low blood pressure, your doctor may recommend increasing your sodium intake to help raise your blood pressure.

The benefits of eating a high-sodium diet include improved hydration, increased energy levels, and better cognitive function. Additionally, studies have shown that increasing dietary sodium can help to reduce risk factors for heart disease and stroke. However, it’s important to note that consuming too much sodium can increase the risk of high blood pressure, stroke, and other cardiovascular diseases.

Increase Physical Activity

Increasing physical activity can also help to raise blood pressure. Aerobic exercises such as walking, jogging, swimming, and cycling are particularly beneficial for improving blood pressure. Additionally, strength training exercises such as weightlifting can help to improve overall cardiovascular health. Regular physical activity can help to reduce stress and improve circulation, both of which can help to raise blood pressure.

The benefits of increasing physical activity go beyond just raising blood pressure. Regular exercise can help to improve mood, sleep quality, and overall wellbeing. Additionally, exercise can help to reduce the risk of chronic diseases such as heart disease, diabetes, and obesity.

Taking Medications as Prescribed

If lifestyle changes alone are not enough to raise blood pressure, your doctor may prescribe medication. Commonly prescribed medications for low blood pressure include beta blockers, diuretics, and ACE inhibitors. These medications work by blocking certain hormones that can cause blood vessels to constrict, resulting in lower blood pressure. Additionally, these medications can help to reduce the risk of stroke and heart attack.

It’s important to take medications as prescribed by your doctor. Potential side effects of medications used to treat low blood pressure include dizziness, headaches, and fatigue. Additionally, it’s important to talk to your doctor before stopping any medications.

Avoid Caffeine and Alcohol

Caffeine and alcohol can both contribute to low blood pressure. Caffeine is a stimulant and can cause blood vessels to constrict, resulting in lower blood pressure. Alcohol can also impair the body’s ability to regulate blood pressure. Reducing consumption of caffeine and alcohol can help to raise blood pressure.

In addition to helping to raise blood pressure, reducing consumption of caffeine and alcohol can also have other benefits. Studies have shown that reducing caffeine and alcohol consumption can help to improve sleep quality and reduce stress levels.

Talk to Your Doctor About Herbal Supplements

Herbal supplements such as ginkgo biloba and licorice root are sometimes used to treat low blood pressure. Ginkgo biloba is thought to help improve circulation and reduce stress levels, while licorice root has been shown to help reduce symptoms of hypotension. However, it’s important to talk to your doctor before taking any herbal supplements as they can interact with certain medications and have potential side effects.

Additionally, it’s important to be aware that herbal supplements are not regulated by the FDA and can contain toxic or harmful ingredients. Therefore, it’s important to buy supplements from a reputable source and to only take them as directed.

Conclusion

Low blood pressure can cause a variety of symptoms, but there are steps you can take to raise your blood pressure. Eating a healthy diet rich in sodium, increasing physical activity, taking medications as prescribed, avoiding caffeine and alcohol, and talking to your doctor about herbal supplements can all help to raise blood pressure. It’s important to talk to your doctor if you are experiencing symptoms of low blood pressure.