04 Mar 6 Ways to Lower Blood Pressure Quickly without Medications
Table of Contents
- 1 How to Reduce Blood Pressure Immediately [6 Tips]
- 2 How to Lower Blood Pressure Over Time?
- 3 How Long Will It Take to Lower Blood Pressure?
- 4 Conclusion
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?
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.
How to Reduce Blood Pressure Immediately [6 Tips]
Here are some 60 second tricks to lower blood pressure. They involve very easy and doable processes.
These processes will lower blood pressure immediately at home.
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.
These are some study-based researches on how to lower blood pressure immediately at home.
#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, at times, 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 proves 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!
So, now that you know about controlling blood pressure in the short run, let’s also see what you can do over time.
How to Lower Blood Pressure Over Time?
The ideal measure of blood pressure is 120/80.
The best ways for lowering BP over time is through:
Change in Diet
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 about 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 5mg a day leads to stroke or heart attack too.
#2. Munch on Fruits
Berries are a rich source of antioxidants and anthocyanins which increase nitric oxide and can improve blood vessel function.
Banana is highly rich in potassium which lowers sodium level. Therefore, it decreases the risk of high BP over time.
This vitamin C-rich fruit is highly rich in antioxidants and can improve blood pressure readings.
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
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.
Legumes consist of high fiber and decrease sodium levels. Plus, it’s highly rich in potassium and has high nitro content too.
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. Most of the deficiency in the body happens due to a lack of water.
So, drink water to lower blood pressure fast.
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.
Aerobic exercises are great for controlling high BP. Doing it for 30-45 minutes each day can lower BP immediately.
Push-ups are high training exercises. They are core muscles workout which helps to reduce thinning of blood vessels.
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 in high blood pressure. 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.
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.
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 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!