6 Ways to Lower Blood Pressure Quickly without Medications

04 Mar 6 Ways to Lower Blood Pressure Quickly without Medications

Immediate actions can help you lower blood pressure immediately. Apart from that, there are many other changes you can make to control blood pressure in the long haul.

Suppose you are in a house or office workspace. All of a sudden, you feel certain anxiety and restlessness; you have hypertension too!

What will be your next step?

How will you lower your blood pressure immediately or how to lower blood pressure on the spot?

We know it is difficult to think of how to lower blood pressure instantly in an emergency.

The situation calls for immediate action, but how would you manage? The panic itself is too much to bear. So, today, we have got it covered for you.

There are multiple steps you can take instantly to take control over your pacing blood pressure levels.

Patients with high BP complaints often swear by regular physical activity and breathing exercises.

Nevertheless, when you’re feeling anxious and need immediate relief, you need to rely on failproof methods that work fast. These can include a short walk around the hall or breathing in and out for 10 minutes. Just read on, and you’ll get to know many more such remedies to lower blood pressure in minutes without medication.

How to Reduce Blood Pressure Immediately [6 Tips]

Here are some 60-second tricks to lower blood pressure. They involve very easy and doable steps, some of which include:

1. Get in a quiet room and practice slow breathing
2. Switch off your WIFI and stay away from your phone for a few minutes
3. Practice meditation and OM chanting
4. Drink coconut water or cranberry juice
5. Seek support from friends and family in a crowded place
6. Hug people or your pet to stimulate feel-good hormones

These processes will lower blood pressure immediately at home.  Furthermore, there also include some foods and drinks which lower the blood pressure immediately.

#1. Get in a Quiet Room and Calm Yourself Down

If you are in a crowded place, shelter yourself in a quiet room immediately. 

The undertone is to get away from the crowd. High BP triggers anxiety and breathlessness which needs isolation.

However, it’s advisable to keep a friend around just in case the situation goes out of hand.

But it is important to get away from the crowd and focus on yourself to get a hold of yourself. 

Erratic heartbeat, ragged breathing, and flashes of warmth are signs of hypertension. Therefore, these are the signs you should look out for!

#2. Stop Using Your Phone Immediately

This is an immediate treatment for high blood pressure at home.

Studies suggest phone usage upsurges BP immediately.

During a phone call, blood pressure readings changed from 121/77 to 129/88.

The reason behind this drastic change is bioelectromagnetic rays emitting from phones during a call. They increase the heart rate and cause dizziness.

If you feel symptoms of hypertension in an instant, avoid using the phone immediately. Furthermore, the WIFI should not be switched on all day long. They emit rays that increase BP immediately.

There’s some study-based research on how to lower blood pressure immediately at home by taking a break from your phone usage. A leading research published in the Journal of Environmental Toxicology and Pharmacology points out the effects of WIFI radiofrequency on heart rhythm and blood pressure.

#3. Meditate and Practice Om Chanting

Meditation, deep breaths, and yoga have more profound effects than you can imagine.

Consider it a personal experience, but deep breaths and chanting om is a solution. It is a way to control high BP immediately.

High blood pressure increases heart rate and causes erratic breathing.

At the time of panic, all you need to focus on is your breathing.

Many times, situations go out of hand due to less oxygen supply in the body. So, focus more on internal strength even at those critical seconds. Try to listen to calm music.

You need to stay calm for those brief moments and not give up on yourself.

#4. Drink Milk, Coconut Water, and Cranberry Juice

Milk is a superfood. It consists of potassium, calcium, and Vitamin D. These nutrients are directly proven to lower blood pressure immediately.

Coconut water is highly rich in potassium, electrolytes, and minerals. These nutrients are an immediate solution to hypertension.

Not only that but at times, a deficiency of these minerals can cause hypertension.

A study in West Indian Medical Journal proved that coconut water drops the pressure by margins.

Cranberry juice is rich in proanthocyanidins. This helps in reducing high BP by dilating blood vessels and increasing blood flow.

Articles published in Nature 2016 prove that berry juice lowers systolic blood pressure.

However, milk is not suitable for everyone as people have lactose intolerance. Thus, consultation with a doctor before the change in diet is advisable.

#5. Take Help from Family and Friends

It is advised to seek help from family, friends, and neighbors in case of uneasiness.

Visiting a crowded function increases the risk of hypertension by almost 52%.

Wondering how to quickly lower blood pressure in minutes?

One way is to be careful about your surroundings. If visiting someplace which might trigger anxiety, go with a family member.

That way, even if you feel mild discomfort, you’ll have someone by your side. It is good to have a known face around the time of crisis. 

Remember hypertension is a product of irregular lifestyle and stress. If you have a close friend around, you might feel less anxious already.

#6. Hug People/Pet

Studies have proved that hormones play a big role in controlling BP.

The body releases adrenaline under stress to fulfill the demand for more blood and oxygen. 

At times, the simple act of hugging or a reassuring pat releases feel-good hormones which help a lot.

Human touch and assurance play a big role.

If you’re thinking of how to lower blood pressure instantly in an emergency, this is one of the most useful ways.

Hormones regulate the body, and their release affects us in crisis more than ever! Follow some of these tips, and you should feel better in a matter of minutes.

NOTE:

Lowering blood pressure quickly within minutes is not safe for everyone, especially those with chronic hypertension. This is because a sudden and sharp fluctuation in blood pressure can affect the blood supply to important organs. However, lowering blood pressure in hypertensive emergencies, for which this blog is intended, requires lowering the levels at a faster pace during the first hour before switching to a more gradual approach over the course of the next days.

So, for instance, if you’re relying on drinking coconut water or some other drink in an emergency, it’s best to not overconsume and monitor how you are feeling. Ideally, your first step should be to calm down and slow down your breathing. Put away your phone and, if you can, call a family member or friend to come and sit with you. Once that is done, you should feel better. And once you are relaxed, get to the doctor for a proper checkup and monitoring.

It’s also important to not fall for fad health advice that claims to help you lower your BP levels immediately with some supplements. Rather, focus on relaxing and controlling your stress levels in the long run as stress can be a major contributor to your erratic BP levels.

Plus, now that you know about controlling blood pressure in the short run, there are some effective measures that you should consider over the long haul so that you don’t encounter a blood pressure emergency again.

How to Lower Blood Pressure Over Time?

The ideal measure of blood pressure is often less than or around 120/80.

The best ways for lowering BP over time are through changing your diet for the better, increasing physical activity, and avoiding alcohol and cigarette consumption.

Along with that, sleeping well can be an antidote to rising blood pressure.

Change in Diet

A proper diet plan might help you manage your calorie intake, which might prevent obesity. It is a known fact that overweight individuals often have increased blood pressure levels too. Plus, people also have a tendency to overeat when they are just thirsty, which affects hydration.

Thus, the importance of restricting your calorie intake and managing your food choices cannot be underestimated.

So, here are some steps you can take to improve your diet and align it with your blood pressure levels.

#1. Restrict Sodium Intake

Do you often worry, how to lower blood pressure immediately for test?

The answer is to consume less sodium. Sodium is an active ingredient in increasing BP.

Sodium intake of more than 5 grams a day may also increase the risk of a stroke or heart attack. In fact, it’s best to keep per day sodium intake under the 2,000 mg mark.

#2. Munch on Fruits

Berries

Berries are a rich source of antioxidants and anthocyanins which increase nitric oxide and can improve blood vessel function.

Bananas

Banana is highly rich in potassium which lowers sodium levels. Therefore, it decreases the risk of high BP over time.

Kiwis

This vitamin C-rich fruit is highly rich in antioxidants and can improve blood pressure readings. 

Watermelon

Watermelon contains citrulline that’s effective for managing a high BP condition. It improves blood vessel functions and lowers blood pressure immediately.

#3. Foods That Lower Blood Pressure Quickly

Salmon

Omega 3 fatty acids reduce blood pressure by increasing oxylipins. It also reduces inflammation. Thus, the food, in a way, also lowers the risk of heart attacks.

Beans

Legumes consist of high fiber and decrease sodium levels. Plus, it’s highly rich in potassium and has high nitro content too.

Carrots

Carrots are highly rich in Vitamin A and potassium which relaxes blood vessels. There are several studies regarding the same.

#4. Increase Water Intake

Water is the key element to the body. In fact, most of the deficiencies happen due to a lack of water.

You might have a general idea about the daily water intake which may range from 2 to 3 liters. So, if you are not drinking enough, it might lead to some major problems down the road.

So, drink water to lower blood pressure fast.

RELATED: Foods to Avoid with High Blood Pressure

Exercise

Three easy exercises to lower blood pressure are:

1. Brisk Walking

Brisk walking for 30 minutes can improve blood circulation. It also boosts metabolism easily. Try to distribute walking all day long in short periods.

2. Swimming

Aerobic exercises are great for controlling high BP. Doing it for 30-45 minutes each day can lower BP immediately.

3. Push-ups

Push-ups are high-training exercises. They are core muscles workout that helps to reduce thinning of blood vessels.

Lifestyle Changes

1. Say No to Alcohol and Cigarettes

Alcohol is very harmful to people with high BP. It restricts the arteries and causes thinning of blood vessels. Avoid it at all costs.

2. Adequate Sleep

Not sleeping enough causes stress. It is one of the reasons for hypertension. Sleep for at least 8 hours to make the heart function smoothly.

3. Reduce Screen Time

Addiction to gadgets can be another reason for high BP. It’s necessary to practice screen time restrictions. Limit screen time to 4 hours at most.

How Long Will It Take to Lower Blood Pressure?

With a strict diet and lifestyle changes, high BP can be lowered in 2-3 weeks.

However, there are categories for high blood pressure levels. So, first, watch out for these categories:

Elevated Blood Pressure

The reading shows around 120-129/80. It is called pre-hypertension.

Stage I Hypertension

The reading varies from 130-139/90.

Stage II Hypertension

The readings vary from 140/90 or higher.

Hypertensive Crisis

The reading varies from 180/120. It is a critical state.

The hypertensive crisis stage needs medical help as soon as possible.

Immediate solutions can lower levels but following a healthy lifestyle is a necessity, nonetheless.

Conclusion

Causes of high blood pressure can range from genetics to a poor lifestyle. But foods that can lower BP quickly help a lot.

If you wonder how to lower BP immediately, you can try the solutions mentioned in the first segment of this blog.

However, the most important factor to lower blood pressure on the spot is consistency.

You can seek refuge in immediate ways and get healthy. But to stay that way, you always need to follow a strict regime of healthy diet and exercise.

High blood pressure is like a silent killer; it grows on you and leaves your body timid and unhealthy.

The best solution is to take advice from your doctor regarding an apt diet and lifestyle. You should also take your medications if situations get critical. 

Besides, don’t be afraid to embrace the natural ways to get out of the chaotic life. It is calm, serene, and indeed captivating!