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 artery walls 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. Stay in the shower or tub for at least 15 minutes and enjoy the warm water. This can also help reduce muscle tension.
Perform a breathing exercise. Take a deep breath from your core, hold your breath for about two seconds, then slowly exhale. Stop for a few moments and repeat.
Relax! Stress is one of the main contributors to high blood pressure, so do your best to relax. This can be as simple as sitting in a quiet room for a few moments, doing some stretching exercises, reading a good book or meditating.
How to lower blood pressure quickly?
Lose weight.
Smoking cessation
Reduce alcohol and caffeine consumption.
Sleep prioritization
Avoid stressful situations if possible.
Eat less sodium, sugar, refined carbohydrates and processed foods.
Regular practice of low-intensity exercise (about 30 minutes a day).
Taking medication to lower blood pressure
When is the best time to measure blood pressure?
They should be measured in the morning, before eating or taking any medications. Then repeat them in the evening. Take two or three readings each time you measure to make sure the results are the same. Your doctor may recommend that you measure your blood pressure at the same time each day.
How long after waking up should my blood pressure be measured?
Blood pressure should be checked in the morning, about an hour after waking up, and in the evening, about an hour before going to bed, on the same arm each time. Taking 3 consecutive measurements (about 1 minute apart) will give a more accurate understanding of the "true" blood pressure.
When should a doctor be called
High blood pressure may warrant emergency assistance. If your blood pressure is 180/120 or higher, or if you experience any of the following symptoms, go to the hospital immediately.
