9 Ways to Increase Your Low Blood Pressure

Maintaining a healthy blood pressure level is essential for overall health and wellness. Just as high blood pressure (hypertension) can be bad for health, so is low blood pressure (Hypotension) there are some instances where a low blood pressure level can cause dizziness, fainting, and other health issues. Low blood pressure, or hypotension, is a condition where the blood pressure in the arteries is lower than normal. If you are experiencing low blood pressure and want to increase it, there are several steps you can take. In this blog post, we will explore some of the ways to increase your blood pressure.

What is Low blood Pressure?

Low blood pressure is when your blood pressure measurements fall below 90/60 mmhg. It may or may not be symptomatic, but when your pressure falls too drastically, it can cause several health issues and possibly even coma. The following chart refers to the levels of low blood pressure and when you need to seek medical assistance.

Read: All about Hypotension (Low Blood Pressure)

Symptoms of Low Blood Pressure

Some people with low blood pressure may not experience any symptoms, while others may experience one or more of the following symptoms:

Dizziness or lightheadedness: This is a common symptom of low blood pressure, and it may occur when standing up from a sitting or lying position.
Fainting or feeling faint: Low blood pressure can cause a person to lose consciousness, or feel like they are about to faint.
Blurred vision: A sudden drop in blood pressure can cause blurred vision or temporary loss of vision.
Fatigue or weakness: Low blood pressure can cause a person to feel tired or weak, even if they haven’t done any physical activity.
Nausea or vomiting: Low blood pressure can cause feelings of nausea or vomiting, especially when standing up suddenly.
Rapid or shallow breathing: Low blood pressure can affect the respiratory system and cause rapid or shallow breathing.
Cold, clammy skin: Low blood pressure can cause the skin to feel cold and clammy, especially on the hands and feet.

Possible causes of low blood pressure

Low blood pressure, also known as hypotension, can be caused by a variety of factors. Here are some common causes:

1. Increase Your Fluid Intake

One of the simplest ways to increase your blood pressure is by increasing your fluid intake. Dehydration can cause a drop in blood pressure, so drinking plenty of fluids can help to prevent this. Aim to drink at least 8-10 glasses of water per day, and increase your intake if you are exercising or spending time in hot weather. Additionally, drinking fluids with a high salt content, such as sports drinks or broth, can also help to increase your blood pressure.

2. Eat More Salt

Salt is an important mineral that helps to regulate the fluid balance in your body. When you consume salt, it causes your body to retain more water, which can increase your blood volume and subsequently increase your blood pressure. However, it is important to consume salt in moderation, as excessive salt intake can lead to health problems such as high blood pressure and heart disease. Aim to consume no more than 2,300 milligrams of sodium per day, and consult with your doctor if you have any health concerns.

3. Engage in Regular Exercise

Regular exercise is important for overall health and wellness, and can also help to increase your blood pressure. When you exercise, your heart rate increases and your blood vessels dilate, which can cause a temporary increase in blood pressure. Additionally, exercise can help to strengthen your heart and improve your circulation, which can help to maintain healthy blood pressure levels over time. Aim to engage in at least 30 minutes of moderate-intensity exercise per day, such as brisk walking, cycling, or swimming. However, if you have persistently low blood pressure, you should consult a doctor and certified trainer to create a good exercise routine for you.

4. Consume Caffeine

Caffeine is a stimulant that can cause a temporary increase in blood pressure. When you consume caffeine, it causes your heart rate and blood pressure to increase, which can last for several hours. However, it is important to consume caffeine in moderation, as excessive caffeine intake can lead to health problems such as anxiety and insomnia. Aim to consume no more than 400 milligrams of caffeine per day, which is equivalent to about 4 cups of coffee.

5. Wear Compression Stockings

Compression stockings are tight-fitting socks or stockings that help to compress the veins in your legs and improve blood flow. When you wear compression stockings, they help to prevent blood from pooling in your legs, which can cause a drop in blood pressure. Compression stockings are often recommended for people who experience orthostatic hypotension, which is a drop in blood pressure that occurs when standing up from a seated or lying position. Talk to your doctor if you think compression stockings might be helpful for you.

6. Take Your Medications

If you are experiencing low blood pressure, your doctor may prescribe medications to help increase it. There are several types of medications that can be used to increase blood pressure, including fludrocortisone, midodrine, and pyridostigmine. These medications work by either increasing the volume of blood in your body or constricting your blood vessels, which can help to raise your blood pressure. However, it is important to take these medications as prescribed by your doctor, as they can have side effects and may interact with other medications you are taking.

7. Monitor your blood pressure

Monitoring your blood pressure is a good way of understanding the times of day when your BP is lowest. It also gives you better control for regulation, management, and emergency action. However, when monitoring your blood pressure, invest in a good quality device that can give you accurate readings.

8. Increase B12 Intake

Vitamin B12 helps the body produce healthy red blood cells. Lack of vitamin B12 can result in anemia, which lowers blood pressure resulting in organ and nerve damage including excessive bleeding. Besides vitamins prescribed by a doctor, you can consider consuming foods rich in vitamin B12 include eggs, chicken, fish like salmon and tuna, yoghurt, mushrooms, soy, almonds, bananas, and low-fat dairy products.

9. Fill Up on Folate

Folate (Vitamin B9) is another essential vitamin found in foods such as asparagus, broccoli, liver, and legumes such as lentils and chickpeas. A folate deficiency can also cause anemia resulting to lowered blood pressure.

Increasing your blood pressure may require a combination of lifestyle changes, such as increasing your fluid intake and engaging in regular exercise, it is important to consult with your doctor before making any significant changes to your health routine, and to take a holistic approach to improving your overall health and wellness. By taking proactive steps to increase your blood pressure, you can help to improve your quality of life and reduce the risk of health problems associated with low blood pressure.