{"id":1190,"date":"2017-11-13T08:52:36","date_gmt":"2017-11-13T08:52:36","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=1190"},"modified":"2021-05-14T14:08:18","modified_gmt":"2021-05-14T14:08:18","slug":"8-tips-suffering-low-blood-pressure","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/8-tips-suffering-low-blood-pressure\/","title":{"rendered":"14 Tips for Those Suffering From Low Blood Pressure"},"content":{"rendered":"

\"\"Sometimes we have a tendency to think of high blood pressure as being a bad thing only and to assume that lower blood pressure must therefore be a good thing.<\/p>\n

But what\u2019s also key to recognize here is that you certainly can have too much of a good thing in this regard. Low blood pressure is as much of a problem as high blood pressure and recognizing this problem and doing something about it is important.<\/p>\n

High blood pressure is a bad thing because it causes your circulatory system to become tense and overly \u2018packed\u2019. High pressure means that there are too many particles in an enclosed space and these will end up too tightly packed in. Imagine taking a balloon and continually blowing it up \u2013 eventually, something is going to give!<\/p>\n

But low blood pressure is the opposite problem. Here, there is not enough of the substance inside the system and therefore there isn\u2019t enough pressure to move it around properly. Think about trying to drink water through a straw where the straw is very wide!<\/p>\n

So, with that in mind, what can you do to improve blood pressure and get it to a healthy average? Here are some pointers, as well as some tips to help you cope with the symptoms and understand the condition.<\/p>\n

1. It Can be Hormonal<\/h3>\n

Something to keep in mind is that low blood pressure can be brought on by hormones<\/a>. In particular, it can be caused by the female hormone progesterone in women. This in turn is why you can end up with low blood pressure during pregnancy.<\/p>\n

Actually though, your blood pressure can end up all over the place during pregnancy. At a certain point you actually start to produce more blood for instance!<\/p>\n

Think too about other things that might affect your hormones and therefore your blood pressure \u2013 such as oral contraceptives.<\/p>\n

\"\"2. Avoid Straining<\/h3>\n

Whether lifting heavy things or whether on the toilet \u2013 anything that causes you to strain a lot can result in a sudden dizzy<\/a> spell. This is caused by blood rushing to the muscles and you not having enough to share around the body and feed the brain.<\/p>\n

Of course sometimes exerting ourselves is inevitable \u2013 just make sure you\u2019re aware of the problem and that you don\u2019t overexert yourself where possible.<\/p>\n

\"\"3. Move<\/h3>\n

Gravity is not your friend! If you sit or stand in one place for a long time then this can cause problems, so get up and walk around from time to time just to keep the blood<\/a> flowing around your body.<\/p>\n

When you do move though, be slow and deliberate and keep an eye on how you\u2019re feeling. In particular, you should be careful when standing up after having been sat down or lying for a while.<\/p>\n

\"\"4. Elevate Your Head at Night<\/h3>\n

When sleeping, it\u2019s a good idea to elevate your head. You can do this by placing bricks or blocks under the head of the bed or simply by stacking up lots of pillows. This can help you to avoid some of the symptoms of low blood pressure such as tingling in the lower extremities.<\/p>\n

It can also be helpful to wear compression stockings<\/a> at night (and during the day). These cover the calf and thigh and will thereby help to restrict some of the blood flow to the legs.<\/p>\n

\"\"5. Pump Up<\/h3>\n

If you\u2019re about to get up after a while of sitting or lying down, another useful tip is to \u2018pump\u2019 some blood into those areas first. Do this by opening and closing your hands or wiggling your feet. This just gets the blood flowing slightly, which in turn will help you to avoid feeling weak<\/a> and potentially falling.<\/p>\n

Shaking out your hands can also work and if you find that your extremities get cold, try carrying something you can use to warm them up!<\/span>
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\"\"6. Avoid Alcohol, Drink Water<\/h3>\n

Alcohol<\/a> is a depressant, that means that it will relax the muscles and also relax the heartrate. Alcohol is something of a contradiction because it\u2019s bad for those with high blood pressure too \u2013 after all it is a toxin and thus the body can react badly to it by becoming more stressed.<\/p>\n

Alcohol is simply bad for you no matter what your condition. And not only that but it can also exacerbate many of the most common symptoms \u2013 by making you more dizzy for instance when standing and by upsetting the heart rate further. Just avoid this one!<\/p>\n

\"\"7. Eat Right<\/h3>\n

The right diet<\/a> is your best ally when it comes to preventing low blood pressure. Just as you should avoid high sodium diets when you have high blood pressure, you should actually seek out more sodium when your blood pressure is low. This is one of the only situations where doing the reverse of what you do to lower blood pressure can work positively!<\/p>\n

The key is all about electrolyte balance, so keep this in mind and get a bit more salt.
\nAt the same time, you should also be sure to drink lots of water. The more fluids you drink, the more blood your body will be able to make. This is very important because one of the big surprise causes of low blood pressure is simply that there\u2019s not enough blood and it\u2019s not filling your system enough! A nasty thought, but easy to fix.<\/p>\n

\"\"8. Improve Your Health and Fitness<\/h3>\n

This is paramount. Firstly, when you lose weight you will have less mass that you need to move blood around. The heart can therefore supply the key areas of the body with blood more easily without any need to change anything else.<\/p>\n

At the same time, improving your fitness will strengthen the heart<\/a>. Steady state cardio is best for this, which means long runs and bike rides. This is better than HIIT even because it increase the size of the left ventricle, meaning the heart can pump blood around more easily.<\/p>\n

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\"\"9. Eat Small Portions More Often<\/h3>\n

Digestion<\/a> takes up as much as 60-percent of all our body energy. People with low blood pressure that eat large meals may find that they experience feelings of light-headedness and tiredness after eating. This feeling occurs due to all of the blood rushing to your stomach to aid digestion.<\/span><\/p>\n

While this effect doesn\u2019t cause any health issues with people who have normal blood pressure, those individuals with blood pressure can\u2019t handle the sudden diversion of blood flow. As a result, they tend to feel lethargic as blood pressure drops.<\/span><\/p>\n

Eating small meals, and increasing meal frequency is a much better idea. Smaller portions are easier to digest, and won\u2019t cause the same significant drops in blood pressure as eating a large meal. Break your daily calories down into 6 or 8-meals, and you\u2019ll notice a substantial improvement in your symptoms.<\/span><\/p>\n

This strategy also helps you manage your blood sugar as well, producing fewer swings in energy throughout the day.<\/span><\/p>\n

\"\"10. Avoid High-Carb Meals<\/strong><\/h3>\n

Eating high-carb meals places the digestive system<\/a> under extreme stress. When we eat carbs, it creates inflammation in the digestive system. As a result, the walls of the intestines expand, allowing toxins to permeate through the walls and into the bloodstream. These inflammatory particles affect every biological system in the body \u2013 including circulation.<\/span><\/p>\n

Removing carbs from your diet, and focusing on healthy forms of fats, such as those found in high-quality oils, nuts, and fatty fish will dramatically reduce systemic inflammation, and improve your circulation. People with low blood pressure find they develop circulatory problems, as the heart struggles to pump blood around the body.<\/span><\/p>\n

Changing your diet to a low-carb or carb-free strategy is not only great for your health, but it’s also excellent for your blood pressure issues as well. However, low-carb diets don\u2019t suit everyone, but you\u2019ll never know if you don\u2019t give it a go. Give it a try for a week, and you\u2019ll see if it works for you.<\/span><\/p>\n

\"\"11. Caffeine Can Help<\/strong><\/h3>\n

Do you enjoy a cup of coffee in the morning? The chances are that you drink this beverage for a boost of energy to get you moving. Caffeine<\/a> is a stimulant that acts on the nervous system, increasing energy production of mitochondrial energy in the brain.<\/span><\/p>\n

People who are living with low blood pressure can reduce feelings of tiredness and fatigue by increasing their caffeine intake a bit. However, it\u2019s important to note that this does not mean you have a free license to drink as much coffee as you want. Caffeine can have an adverse effect on energy levels as well. Overstimulation from caffeine can wear out your neurological function, leaving you feeling burned out.<\/span><\/p>\n

Be careful with your dosage, and if you start to feel tremors, or find yourself grinding your teeth, you may have had one cup too many – back off your dosage until you discover a reasonable daily serving.<\/span><\/p>\n

\"\"12. Supplement with B12<\/strong><\/h3>\n

People with low blood pressure often experience a condition known as, \u201canemia,\u201d where the body doesn\u2019t produce enough hemoglobin<\/a>. Hemoglobin is the protein in red blood cells that transports oxygen through the body. People with anemia suffer from tiredness and fatigue, as well as bouts of light-headedness and weakness. <\/span><\/p>\n

One of the causes of a lack of hemoglobin comes from a deficiency of Vitamin B12 and iron. Supplementing with these nutrients allows your body to increase hemoglobin production to normal levels, removing any signs of anemia. <\/span><\/p>\n

Our body can\u2019t produce Vitamin B12 naturally, and it\u2019s not present in large quantities in our food. Most doctors will recommend you supplement with a pill-form of Vitamin B12 to increase your levels. However, Vitamin B12 isn\u2019t readily absorbed in the digestive tract, and you might be excreting most of it through your urine.<\/span><\/p>\n

We recommend you look into intra-muscular injections with Vitamin B12 injections. This strategy has minimal cost and high bioavailability.<\/span><\/p>\n

Foods high in vitamin B-12. Too little vitamin B-12 can lead to anemia, which can cause low blood pressure. Foods high in B-12 include eggs, fortified cereals, and beef.<\/span><\/p>\n

\"\"13. Avoid Working Out in the Heat<\/strong><\/h3>\n

People with low blood pressure should avoid strenuous activity when its hot outside. The increase in temperature causes your body to increase circulation<\/a> to cool you down. While this is no problem for healthy individuals, people with low blood pressure run the risk of passing out from heat exhaustion.<\/span><\/p>\n

The same symptoms of tiredness, fatigue, and light-headedness occur when people with low blood pressure take a sauna. As the body temperature increases, circulation improves, and blood pressure takes a dangerous nosedive to unsustainable levels.<\/span><\/p>\n

Whenever you exercise, make sure that you keep a bottle of water with you to deal with the effects of dehydration. People with low blood pressure may suffer the consequences of dehydration faster than healthy individuals. <\/span><\/p>\n

Managing your time in the sun is vital for anyone dealing with low blood pressure. Wear a hat to keep the heat off of your head and face, and ensure your wear loose clothing to allow tour skin to breathe.<\/span><\/p>\n

\"\"14. Try Compression Socks<\/strong><\/h3>\n

Compression socks should be a standard wardrobe item for anyone dealing with low blood pressure<\/a>. Spots manufacturers make these socks from specialized fabrics that squeeze the calve muscles and lower leg tissues together, improving circulation. It\u2019s for this reason that doctors insist that people who undergo heart bypass surgery, use compression socks for the first few months after their operation while they recover.<\/span><\/p>\n

Compression socks are an affordable item, and the circulatory benefits far outweigh the cost. Pick them up from your favorite online sports dealer and ensure that you wear them throughout the day. It\u2019s a good idea to buy two or three pairs so that you can rotate between them while you wash the others.<\/span><\/p>\n

Compression socks squeeze your calves, allowing the blood to return from your feet towards your heart. People with low blood pressure may find that this helps them during exercise, providing them with more energy and stamina during the workout.<\/span><\/p>\n

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