How to lower blood pressure

High blood pressure, which is called hypertension in medical terms, is a health problem that can quietly develop over time. Sometimes it shows no obvious signs, you might feel completely fine one moment and find yourself in a critical condition the next. High blood pressure can cause extra strain on your heart and blood vessels that’s why proper care is necessary. You can bring down your blood pressure by certain lifestyle changes. Minimizing the salty food, exercising, improving sleep and cutting down on alcohol are the major ones. The NHS recommends them to manage hypertension effectively in the long-term along with medications. But what changes actually matters, how quickly can you lower your blood pressure and when do you need medication? Let ProMeds UK guide you properly!

What is high blood pressure or hypertension?

High blood pressure is a common medical condition in adults, young adults and in teenagers. It happens when the force of blood pushing against your artery walls is consistently too high. Blood pressure can be recorded as two numbers measured in millimeters of mercury (mmHg):

• Systolic (top number): A pressure when your heart beats and pushes the blood out.
• Diastolic (bottom number): When your heart rests between the beats.

There are different stages of it; normal, elevated, lower than normal (Hypotension) and stage 1 and stage 2 Hypertension. Slightly elevated blood pressure sometimes is normal but consistent elevated blood pressure is a warning sign of developing stage 1 or 2 hypertension. Here are the different stages of blood pressure:

• Normal: Less than 120/80 mmHg
• Elevated: 120–129 / less than 80 mmHg
• Stage 1 Hypertension: 130–139 / 80–89 mmHg
• Stage 2 Hypertension: 140/90 mmHg or higher

If hypertension is left untreated, it can cause your heart to work extra harder which damages the blood vessels. You may also experience other serious health problems like kidney issues, strokes and even heart attacks.

How to lower the blood pressure?

How to lower blood pressure is a very common question, there are certain things you can do to bring it down temporarily. But they are not very effective in the long-term. You have to make certain changes in your daily lifestyle to effectively lower high blood pressure. Diet changes, daily habits and losing weight might help to successfully control and manage your hypertension. Here’s the detailed explanation of each lifestyle change, how it can help lower the blood pressure:

Diet Changes:

First start eating less sodium! If you often eat excessive salty or processed food, cut back from it. A salty diet or processed food items can water retention in the body and can lead to high blood pressure. Also increase your daily potassium intake; start eating beans, bananas, lentils and avocados. Food like this can help your body to flush out sodium while relaxing the blood vessels. To maintain a healthy diet also start eating whole grains, fruits, green vegetables and low-fat dairy products.

Lifestyle Habits:

Lifestyle habits for hypertension include improving physical health. Start exercising by aiming for almost 150 minutes of moderate activity per week. Brisk walking, swimming, running and cycling are the most popular options. Increasing daily physical activity can help control the blood pressure in the long-term as it reduces body water and salt through sweating. And also widens the blood vessels when your body heats up. Limiting your alcohol and caffeine intake is also very necessary. Beer, wine, coffee and tea can cause spikes in your blood pressure which can be dangerous in the long-term. Smoking and vaping because they also cause fatty plaque buildup in arteries. Try to get at least 7 to 8 hours of sleep daily to maintain a healthy heart which reduces the risk of hypertension.

Medication:

Is medication needed for high blood pressure? It is a question that many of our patients ask from us. The answer is yes but they are only advised for stage 1 or stage hypertension. Patients with infrequent elevated blood pressure do not have to take a pill every day. ACE Inhibitors & ARBs, Calcium Channel Blockers and Diuretics (Water Pills) are the most common types of blood pressure drugs. If lifestyle changes like diet and exercise are not helping with your hypertension then doctors might recommend starting pills. Most blood pressure pills work for over 24 hours only. Patients with persistent hypertension use them every day to manage their blood pressure daily. This continuous control protects the heart, brain and kidneys from long-term damage.

Are Anxiety and Hypertension Linked?

Yes, anxiety can cause spikes in blood pressure. But it is not a direct cause of consistent hypertension. The University of Southampton and University of Nottingham along with various other institutes in 2021, found a link between anxiety and hypertension. They collectively studied almost 4 million anxiety and hypertension patients and found that anxiety patients are more likely to develop high blood pressure. Conclusion of the research suggested that hypertension may develop in anxiety patients over time but it’s not the root cause of it. Some patients who use anxiety medicines for their symptoms also think that they will lower their blood pressure too. It’s somewhat correct that some anxiety pills or benzodiazepines like Diazepam can sometimes lower blood pressure for short-term. This happens due to the reduced anxiety/stress and the medicine’s physiological effects. But they should never be used to manage hypertension in specific.

How To Manage Hypertension With Anxiety?

It’s challenging to manage both conditions at the same time. But there are some breathing exercises and daily habits that can help you manage anxiety and hypertension effectively:

• When anxiety hits, breathing exercises can help a lot. Start inhaling slowly for 4 seconds, hold for 2 counts and exhale slowly to bring down heart rate. Repeating this until the anxiousness is gone.
• The classic 5-4-3-2-1 method is also helpful. Pay attention to 5 objects you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. This will shift your attention instantly.
• Walk, swim or go cycling at least 4 to 5 days a week. This releases physical tension and relaxes blood vessels.
• Avoid coffee and alcoholic beverages, as both can raise blood pressure and make anxiety worse.
• Try to get at least 7 to 8 hours of rest each night to help your body regulate stress hormones.
• If you are using anxiety meds like Alprazolam 1mg or Lorazepam 2mg, you should not mix them with your blood pressure medication. Taking them together might cause extreme dizziness or hypotension.

Final Words

With proper lifestyle changes and a healthy diet you can effectively manage your high blood pressure. You don’t always need medication for that but it’s essential to discuss it with your doctor first. In some cases, patients have to take blood pressure medication daily to keep their hypertension under control. Do not stop your blood pressure medicine on your own and never increase the dose in case of high blood pressure. This might cause unforeseen health risks and you might end up in a hospital in a state of hypotension. If you have anxiety and high blood pressure, you might have to take medication for both conditions. Ask your doctor for the best advice on how you can manage the medication for both and what other lifestyle changes you might need. 

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FAQs

Q: Can I take more than one blood pressure pill daily?
A: No, you should never take blood pressure medication more than you are prescribed. Doing this might cause dizziness, fainting, headache and a slow heartbeat. 

Q: How to lower blood pressure instantly?
A: To lower the sudden blood pressure spikes at home practice slow deep breathing, lie down to rest and drink a glass of water. This will help your blood to circulate more easily.

Q: Can Diazepam lower blood pressure?
A: Yes, bensedin diazepam 10mg can lower your blood pressure as a side effect. It can also cause drowsiness and tiredness, that’s why never use it specifically for hypertension.