Experiencing dizziness or lightheadedness when you stand up? These could be signs of low blood pressure, also known as hypotension. It’s important to consult a healthcare professional if you frequently experience these symptoms. A simple blood pressure test can determine if your reading is below 90/60mmHg, which is considered low.
Low blood pressure can be caused by various factors. It can be a side effect of certain medications or related to underlying health conditions like diabetes. Age is also a factor, with low blood pressure being more common in individuals over 70.
While medication is not usually the primary treatment for low blood pressure, managing the underlying cause and making lifestyle adjustments are often very effective.
Here are five key tips to help you manage low blood pressure symptoms at home.
1. Get Up Slowly and Steadily
Feeling lightheaded when you rise from a lying or sitting position is a common symptom of low blood pressure. To minimize this, take your time when changing positions. When getting out of bed, try a gentle stretch to encourage blood flow before moving to a seated position. Then, stand up slowly and deliberately. If you’re rising from a chair, try crossing and uncrossing your legs a few times before standing to help stabilize your blood pressure.
Elevating your head during sleep can also be beneficial. This can be achieved by raising the head of your bed. You can use extra pillows, or place wedges under the mattress or bed legs to create a gentle incline.
2. Incorporate More Movement into Your Day
Prolonged periods of inactivity, such as sitting for extended durations while watching television or working at a desk, can contribute to blood pressure drops. Regular physical activity is key to maintaining healthy circulation. If possible, aim for regular walks throughout the day. Even short 10-minute strolls can make a difference in managing low blood pressure symptoms. If you work from home, consider using a standing desk or even an under-desk treadmill to incorporate movement into your workday.
For individuals with limited mobility, compression stockings can be a helpful aid. These supportive elastic stockings apply pressure to your legs, which helps to promote blood circulation and raise blood pressure. However, it’s important to consult with your General Practitioner (GP) before using compression stockings, as they may not be suitable for everyone.
3. Opt for Smaller, More Frequent Meals
Have you ever felt a slump in energy after a large meal, particularly after festive occasions? This can be partly attributed to a drop in blood pressure as more blood flow is directed to your digestive system to aid in digestion. To mitigate this effect, try eating smaller meals more frequently throughout the day rather than a few large meals.
Research also indicates that consuming rapidly digested carbohydrates, such as those found in white bread, pasta, white rice, cakes, and biscuits, can lead to a sudden decrease in blood pressure. Choosing whole grains, which are digested more slowly, can help to maintain more stable blood pressure levels after eating.
4. Stay Hydrated with Plenty of Fluids
Plasma, the liquid component of your blood, is composed of approximately 90 percent water, making up about 55 percent of your total blood volume. Adequate hydration is therefore crucial for maintaining healthy blood pressure. Health organizations generally recommend consuming six to eight glasses of fluid per day.
It’s advisable to limit or avoid caffeine and alcohol, as these substances can lead to dehydration, which can further lower blood pressure. If your doctor has advised you to restrict fluid intake due to other health conditions, consult them before increasing your fluid consumption.
5. Consider Adding Saltier Foods to Your Diet
While excessive salt intake is generally discouraged for heart health, in cases of very low blood pressure, your doctor might recommend increasing your salt consumption.
When incorporating more salt into your diet, prioritize healthy, nutritious options rather than relying on heavily processed, salty foods. Good choices include olives, anchovies, smoked or tinned fish, and cottage cheese. However, it is essential to consult with your doctor before making significant changes to your salt intake, as they can provide personalized advice based on your specific health needs.
By incorporating these lifestyle adjustments, you can effectively manage the symptoms of low blood pressure and improve your overall well-being. Remember to consult with a healthcare professional for personalized advice and to address any underlying health concerns.
