How to Lower your Blood Pressure in Four Steps

 

High blood pressure can lead directly to other conditions. Relieve stress, learn breathing techniques and contact your doctor immediately to lower your blood pressure. Follow the instructions of your doctor if you are given BP lowering medication.

These steps will help to stabilize your blood sugar. You will need to make lifestyle changes to manage hypertension. Read on to find out about the lifestyle changes required and the four steps needed to quickly lower blood pressure.

What is high blood pressure?

High blood pressure, also known as hypertension in clinical terms, refers to blood pressure that is high above the normal range. It increases your risk of heart attack, stroke, aneurysm, heart attack or other cardiovascular disease.

The force exerted on arterial walls by blood moving towards different organs is called blood pressure. It changes with your daily activities. It can get to dangerous heights which can lead to damage to your blood vessels.

According to American College of Cardiology/American Heart's Association (USA), hypertension is estimated at 47.3%, or 116 millions adults in the US. The data is at par with the risk factors for high blood pressure, which are largely embedded in the sedentary".

Here are the risks of hypertension.

• Inactivity/lack of exercise
• Unhealthy diet
• Smoking
• Diabetes
• Obesity
• Old age
• Chronic stress
• Kidney disease
• Heavy alcohol drinking
• Hormone disorders
• Hypertension is a family history

You should inform your doctor about any of these risk factors, especially if you're having your Wellness Checkup.

How to lower your blood pressure instantly?

You can tell if blood pressure is too high by experiencing the following symptoms: irregular heartbeats; chest pain; headaches; neck pain; trouble breathing; pounding feeling (in the chest and neck), dizziness, fatigue, blood in your urine and confusion.

If this is the circumstance, have your bp measured if you are equipped with a monitor. The blood pressure of 130/80mmHg and above is considered high. Normal blood pressure is 120/80mmHg.

Follow these steps to get accurate measurements and lower blood pressure for a less alarming state.

1. Relax and Be Still

If you were doing strenuous work before developing hypertension, you should take a moment to rest and assess your bp. Take a break in a cool area. Warm up your radiator or heater in cold weather to improve blood flow.

According to American Heart Association, sitting down for blood pressure monitoring is the preferred position. Although you may want to lower your blood pressure by reducing it, it is widely believed that this position does not make any difference. No matter how you sit, stand or lie down, your bp will not go up or down.

If you are testing multiple times, be sure to compare your readings.

1. Do Breathing Exercises

You can lower your blood pressure by paying more attention to what you are breathing. SRL Diagnostics Gurgaon researchers support this idea by highlighting the value of deep breathing when treating hypertension.

Simply take six deep breathing in 30 seconds to perform the 30-second breathing exercise. The immediate effect it has on blood pressure is amazing. It also helps you to stabilize your body when faced with stressful situations.

Chronic stress has a detrimental effect on the heart. A study published AHA Journs shows that chronic stress can cause disruptions in blood flow, and even ebb, in subjects with normal hypertension.

This 13-year stress level analysis supported the conclusion that people who have a constant rise in cortisol or their stress hormone are at a 90% risk of suffering from stroke, heart attack or other cardiovascular complications.