Last updated on December 29th, 2024 at 08:32 am
Low Blood Pressure Symptoms: Low blood pressure (hypotension) is a systolic blood pressure below 90 mmHg or diastolic blood pressure below 60 mmHg. Low blood pressure (hypotension) occurs when the amount of blood pumped out of the heart per minute is less than the amount of blood being taken into the body.
If left untreated, low blood pressure can cause serious health problems such as heart attack, stroke, kidney failure, and even death.
Hypotension occurs when the amount of blood pumped through the body per heartbeat falls below normal levels. In adults, hypotension is usually caused by dehydration, excessive salt intake, decreased circulating volume due to bleeding, or side effects from medication.
The most common cause of hypotension is dehydration.
Other causes include decreased salt intake, increased sodium loss due to sweating, certain medications, and kidney disease.
Hypotension may be mild or severe:
- Mild hypotension usually does not require treatment unless symptoms occur.
- Low blood pressure symptoms include dizziness, fainting, weakness, headache, confusion, slurred speech, blurred vision, chest pain, shortness of breath, nausea, vomiting, diarrhea, abdominal cramps, and cold/clammy skin.
What To Eat To Help Raise Low Blood Pressure
- The best way to treat hypotension is to drink more water and increase salt intake.
- Avoid caffeine-containing beverages such as coffee, tea, cola, chocolate, and energy drinks. These substances dehydrate the body and increase blood pressure.
Drink Plenty of Fluids
When you’re dehydrated, your blood volume is reduced, which causes your blood pressure to decrease. Most doctors recommend drinking at least two liters (roughly eight glasses) of water every day. Your water intake should be higher in hot weather or while exercising.
Eat Salty Foods
Foods with high salt content can elevate your blood pressure. Good sources of salt include olives, cottage cheese, Olives, Anchovies, Cottage cheese, Canned soup, Canned tuna, Crackers, Fish and canned soup or tuna. You can also add table salt or sea salt to your meals, depending on your preference.
Foods That Contain Caffeine
Beverages like coffee and caffeinated tea cause an increase in heart rate and a temporary spike in blood pressure. This effect is usually short-term, and caffeine intake does not affect everybody’s blood pressure the same way. Coffee, Tea, Cocoa, Chocolate
Foods Rich in Folate (Vitamin B9)
Folate (also known as Vitamin B9) is another essential vitamin found in foods such as Asparagus, Broccoli, Brussels sprouts, Spinach, Leafy greens, Oranges, Orange juice, Nuts, Legumes such as lentils and chickpeas. A folate deficiency can have many of the same symptoms as a Vitamin B12 deficiency, causing anemia which leads to lower blood pressure.
Foods Rich in Vitamin B12
Vitamin B12 is a nutrient that helps produce healthy red blood cells and also helps prevent megaloblastic anemia, a blood condition that makes people tired and weak. Some foods rich in vitamin B12 include: Eggs, Chicken, Low-fat dairy products, Fish like salmon and tuna
Add Potassium-Rich Foods
Potassium helps regulate blood pressure by balancing the effects of sodium and supporting fluid balance. Foods to Include: Bananas, sweet potatoes, oranges, and avocados.
Boost Electrolytes
Electrolytes like magnesium, calcium, and potassium play a crucial role in maintaining blood pressure. Electrolyte Sources: Magnesium: Nuts, seeds, whole grains. Calcium: Dairy products, fortified plant-based milk. Potassium: Coconut water, melons, and dried apricots.
What to Avoid for Low Blood Pressure
When it comes to food and lower blood pressure, rapidly digested carbohydrates can lead to sudden drops, so it’s recommended to limit or avoid foods like:
How to Raise Low Blood Pressure by Natural Ways
Manage Stress Levels
Why It Works:
Chronic stress triggers the release of stress hormones like cortisol and adrenaline, which can disrupt the body’s ability to regulate blood pressure. While stress often causes temporary spikes in blood pressure, prolonged stress can lead to overall instability, affecting both high and low blood pressure conditions. Stress-induced fatigue, dizziness, and irregular circulation can exacerbate symptoms for individuals with low blood pressure.
What to Do:
Deep Breathing: Engage in diaphragmatic or deep breathing exercises to activate the parasympathetic nervous system, which promotes relaxation and steadier blood pressure. Practice inhaling deeply through your nose, holding for a few seconds, and exhaling slowly through your mouth.
Meditation: Daily meditation helps calm the mind and reduce stress levels. Guided meditations, mindfulness apps, or simple practices like focusing on your breath for 10-15 minutes can bring significant relief.
Progressive Muscle Relaxation (PMR): This technique involves sequentially tensing and relaxing different muscle groups. PMR alleviates physical tension and helps reduce mental stress, contributing to better blood pressure regulation.
Yoga and Tai Chi: These gentle movement practices combine physical activity with mindfulness and controlled breathing, making them highly effective for stress management and overall circulatory health.
Journaling and Positive Affirmations: Writing down thoughts and focusing on gratitude or positive affirmations can help clear mental clutter and reduce stress. Maintaining a balanced emotional state supports better blood pressure stability.
Making these practices a routine can significantly improve your ability to manage stress and maintain healthy blood pressure levels.
Consider Herbal Remedies
Why It Works:
Certain herbs have been traditionally used to support blood pressure health due to their adaptogenic or circulatory-enhancing properties. They may help stimulate the adrenal glands or improve vascular function, which can assist in elevating low blood pressure. While these remedies show promise, they should be used cautiously and under professional guidance, as they may interact with medications or have contraindications.
What to Try:
Licorice Root: Licorice root elevates blood pressure by promoting sodium retention and reducing potassium excretion, which increases blood volume. It can be consumed as a tea or supplement, but excessive use can lead to electrolyte imbalances.
Ginseng: Ginseng is an adaptogen that helps the body manage stress and improve energy levels, which may indirectly support blood pressure regulation. Korean red ginseng is particularly noted for its potential to raise low blood pressure.
Ashwagandha: Another adaptogenic herb, ashwagandha, can help regulate the stress response and enhance overall vitality, which may stabilize blood pressure levels over time.
Holy Basil (Tulsi): Known for its stress-reducing properties, holy basil supports adrenal health and may indirectly help regulate blood pressure in cases where stress is a contributing factor.
Rosemary: Rosemary has been used in traditional medicine to improve circulation and potentially elevate low blood pressure. It can be consumed as tea or used in cooking to enhance blood flow.
Ginger: While often used for its ability to lower high blood pressure, ginger may also help improve circulation, making it useful in cases of hypotension caused by poor blood flow.
Precautions:
- Always consult a healthcare provider before using herbal remedies, especially if you are pregnant, nursing, or taking medications.
- Start with small doses to assess tolerance, as some herbs may cause side effects or interact with existing conditions.
- Avoid overuse of any single herb to prevent adverse effects, such as electrolyte imbalances or hormonal disruptions.
Combining relaxation techniques with carefully chosen herbal remedies can naturally support healthy blood pressure levels and improve overall well-being.
Source & Credits:
Natural Ways to Lower Blood Pressure: 7 Surprising Tips
When the World Starts Spinning: Coping with Dizziness and Vertigo
https://www.mayoclinic.org/diseases-conditions/low-blood-pressure
New York City’s Leading Cardiologists
Certain thyroid conditions, such as hypothyroidism, can be associated with higher risk of hypertension
Nice artice!!! 🙂
Potassium is a crucial mineral that helps balance sodium levels and supports healthy blood pressure. Include more potassium-rich foods like bananas, sweet potatoes, spinach, avocados, and beans in your diet.