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:
