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 typically caused by dehydration, excessive salt intake, decreased circulating volume due to blood loss, 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 Naturally by Managing Stress Levels
Managing stress is a powerful, natural approach to supporting healthier blood pressure—especially for individuals dealing with low blood pressure symptoms such as fatigue, dizziness, blurred vision, and fainting. While stress is typically associated with high blood pressure, chronic stress can just as easily contribute to blood pressure instability, including hypotension (low blood pressure).
Why It Works:
Chronic stress triggers the ongoing release of hormones like cortisol and adrenaline. These “fight or flight” chemicals prepare the body for action, often elevating heart rate and constricting blood vessels. However, when the body remains in a constant state of stress, the cardiovascular system becomes overworked and dysregulated. For individuals experiencing low blood pressure symptoms, this can mean more frequent episodes of dizziness, faintness, and poor circulation, especially when transitioning from sitting to standing.
Stress can also lead to behaviors that worsen low blood pressure symptoms—such as irregular eating, poor sleep, and dehydration. That’s why effective stress management is not just about mental wellness, but also about supporting the physical systems that regulate your blood pressure.
What You Can Do:
1. Deep Breathing Techniques
Practicing diaphragmatic or deep breathing activates the parasympathetic nervous system, which helps calm the body and promotes improved circulation. Inhale slowly through your nose, hold for a few seconds, and exhale gently through your mouth. Just 5–10 minutes a day can yield noticeable results.
2. Daily Meditation
Meditation helps clear mental clutter and reduce stress hormones. Utilize guided meditations or mindfulness apps to maintain consistency. A daily practice of even 10 minutes can create a calmer, more balanced internal environment, which is key to stabilizing blood pressure.
3. Progressive Muscle Relaxation (PMR)
This method involves tensing and releasing specific muscle groups, promoting overall relaxation throughout the body. Regular PMR sessions help reduce both mental and physical tension, which indirectly supports blood pressure regulation.
4. Gentle Movement Practices
Yoga and tai chi are excellent low-impact exercises that enhance circulation, improve breathing, and calm the nervous system. They’re particularly effective in reducing stress while increasing physical resilience.
5. Journaling and Positive Affirmations
Write down your thoughts, express gratitude, and repeat affirmations to cultivate a positive mindset. Emotional balance contributes to nervous system stability and can help alleviate symptoms of low blood pressure over time.
By integrating these natural stress management techniques into your daily life, you can help stabilize your body’s response systems and manage low blood pressure symptoms holistically and sustainably.
Low Blood Pressure Symptoms – 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 help elevate low blood pressure.
What to Try:
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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.
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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.
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Ashwagandha: Another adaptogenic herb, ashwagandha, can help regulate the stress response and enhance overall vitality, potentially stabilizing blood pressure levels over time.
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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.
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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.
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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:
- 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
Certain thyroid conditions, such as hypothyroidism, can be associated with higher risk of hypertension
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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.