High blood pressure (hypertension) is a dangerous condition that affects nearly half of adults in the United States, according to the Centers for Disease Control and Prevention (CDC). In 2018, nearly half a million deaths in the country had high blood pressure as a major or contributing cause. Occurring when the force of blood pushing against the walls of the arteries is consistently too high, high blood pressure requires a long-term approach to care. However, there are several ways to temporarily lower blood pressure in just a few minutes - try these methods if you want to lower blood pressure immediately:

• Take a warm bath or shower. Zostań pod prysznicem lub w wannie przez co najmniej 15 minut i rozkoszuj się ciepłą wodą. Może to również pomóc w zmniejszeniu napięcia mięśni.
• Do a breathing exercise. Weź głęboki oddech z rdzenia, wstrzymaj oddech na około dwie sekundy, a następnie powoli wydech. Zatrzymaj się na kilka chwil i powtórz.
• Relax! Stres jest jednym z głównych czynników wpływających na wysokie ciśnienie krwi, więc zrób wszystko, aby się zrelaksować. Może to być tak proste, jak siedzenie w cichym pokoju przez kilka chwil, wykonanie kilku ćwiczeń rozciągających, czytanie dobrej książki lub medytacja.

These techniques can provide quick improvements, but it is important to implement a long-term care plan to effectively manage high blood pressure. Some of the most effective ways to lower blood pressure include:

• Lose excessive weight
• Smoking cessation
• Limit alcohol and caffeine consumption
• Prioritize sleep
• Avoid stressful situations if possible
• Eat less sodium, sugar, refined carbohydrates and processed foods
• Regular physical exercise of low intensity (about 30 minutes each day)
• Taking medication to lower blood pressure

What are the symptoms of high blood pressure? You may not be sure if you have high blood pressure. If it's been a while since you've had your blood pressure checked, consider scheduling a follow-up appointment with your doctor. In the meantime, here are some key symptoms of high blood pressure to watch out for:

• Nosebleeds
• Dizziness
• Reddening of the skin
• Bloody urine
• When to call 911

High blood pressure may warrant emergency help. If your blood pressure is 180/120 or higher, or if you experience any of the following symptoms, call 911 immediately:

• Sudden changes in vision
• Pain in the chest
• Depression
• Talking problems
• Sudden back pain
• Nudity or weakness

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