What’s the Fastest Way to Lower Blood Pressure Safely?
- bmebabyshark
- Apr 6, 2020
- 5 min read
For many people, even the thought of a doctor’s appointment can cause their blood pressure to rise. A medical visit can be nerve-wracking, especially if you’re not sure whether you’ll have a clean bill of health. You might be wondering if there’s any way to quickly lower your blood pressure to avoid having a high blood pressure reading, so let’s answer your burning question upfront: Unfortunately, there’s no reliable, safe, and fast way to lower your blood pressure.
But there is good news. There are ways to safely lower your blood pressure over time. Let’s discuss some of them here.
First, why is your blood pressure high?
It’s natural to experience short-term spikes in blood pressure, like during exercise or after a cup of coffee. But over time, if your heart consistently pumps out more blood than usual or your blood vessels become stiffer, your blood pressure can stay high, which may lead to hypertension. Many things can cause this to happen, including eating too much salt, being overweight, or even taking certain medications that can cause high blood pressure as a side effect.
You might know that a blood pressure reading has two numbers (for example, 120/80). The American Heart Association describes normal blood pressure as a first number of 120 or less and a second number of 80 or less.
Why is it dangerous to lower my blood pressure too quickly?
Before we talk about specific examples, let’s learn why it’s dangerous to lower your blood pressure too quickly. Your heart and blood vessels carry blood to all your body parts, including large, important organs that keep you alive, like your lungs and especially your brain. Large drops in blood pressure can suddenly stop your brain from getting the continuous blood flow and oxygen it needs. This can lead to a stroke and permanent brain damage.
What can I do if my blood pressure goes up right before doctors’ visits?
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. This is often caused by feeling nervousness or anxiety around medical settings. Unfortunately, this means your health provider might think your blood pressure is higher than it really is.
White coat syndrome isn’t uncommon. In fact, one study suggests that 15% to 30% of people who have high blood pressure readings might suffer from white coat syndrome. In cases like these, some patients wonder whether it’s possible to quickly lower their blood pressure before a reading. If you’re in this situation, the safest and most effective thing you can do is try your best to relax.
Here are a few relaxation methods you can try:
Bring a friend or family member who can help you stay calm. 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. Even having a conversation to distract you from the clinical atmosphere around you can keep you from dwelling on or stressing about your visit.
Meditate. Meditation and deep breathing are excellent ways to put your body into a state of relaxation. Pop in some earphones and turn on one of your favorite meditation apps to calm your mind before your visit. If you don’t have any apps, close your eyes and take slow breaths in and out while you try to clear your mind.
Find a quiet room where you can wait. Sometimes receptionists and fellow patients in the waiting room can add to your anxiety. 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.
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. 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.
What can I do if I find out my blood pressure is dangerously high?
Normally, high blood pressure, sometimes called “the silent killer,” has few symptoms. But sometimes, a patient may be prompted to check their blood pressure because of troubling symptoms like headache, chest pain, shortness of breath, nausea, and loss of balance. These may be signs of dangerously high blood pressure, also known as a hypertensive crisis—when your first blood pressure number is greater than 180 or your second number is greater than 120.
In this scenario, do NOT try to lower your blood pressure on your own. A hypertensive crisis is an emergency situation that can end in death, so someone nearby should call 9-1-1 immediately. Emergency personnel will begin the process of lowering your blood pressure in the ambulance while on the way to the hospital. Even then, they will follow guidelines on how quickly they can safely lower your blood pressure and will monitor your blood pressure closely.
How can I lower my blood pressure naturally over time?
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. Here are some simple recommendations:
Exercise most days of the week. Exercise is the most effective way to lower your blood pressure. 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.
Consume a low-sodium diet. Too much sodium (or salt) causes blood pressure to rise. 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.
Limit alcohol intake to no more than 1 to 2 drinks per day. Drinking more than average—1 drink for women and 2 drinks for men—can cause your blood pressure to rise. Plus, alcohol can cause you to pack on the pounds, which can also lead to an increase in blood pressure.
Make stress reduction a priority. Stressful situations can cause your blood pressure to go up temporarily. But if you continue to be stressed, your blood pressure can remain high. Find calming activities you can do every day to help you relieve stress. Coloring, walking outside, listening to relaxing music, and even taking a warm bath can help you keep you lower your stress levels.
As you try to lower your blood pressure naturally, remember that it’s important to include your doctor as part of this process. Certain recommendations regarding diet or physical activity can vary from person to person, and you want to make sure you are safely working towards lowering your blood pressure.
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