High blood pressure is a prevalent chronic cardiovascular condition in the United States. It affects nearly one-third of the population. If left untreated, hypertension increases the risk of heart disease, stroke, and even cognitive decline. If you have hypertension, use the right management solutions, particularly if you want to lower your numbers quickly. In this blog, we will look at managing high blood pressure in just minutes.
What Is High Blood Pressure?
The American Heart Association has issued new diagnostic guidelines for hypertension. Previously, high blood pressure was defined as 140/90 Hg or higher. Now, the AHA has tightened the parameters to 130/80 or higher. This means that more people are now considered to have hypertension and need to take action to keep their numbers within healthy limits.
The Top Ways to Manage Hypertension Long-term
Consistently high blood pressure can lead to a number of serious health problems, including heart attack and stroke. However, the good news is you can manage your blood pressure with:
- Medication (if needed) prescribed by your primary care physician or cardiologist
- Diet (today’s popular and healthy Mediterranean diet is highly effective)
- Exercise (150 minutes per week of moderate aerobic activity, such as cycling, swimming or walking)
- Maintaining a healthy body weight
- Smoking cessation (cigarettes constrict the blood vessels, restricting oxygenation and leading to the formation of plaque)
- Limiting alcohol to two drinks a day or less for men or one drink per day or less for women
- Reducing sodium in your diet by putting away the salt shaker and avoiding processed foods
- Limiting or avoiding caffeine by drinking decaf coffee, cola, or herbal tea.
- Stress reduction through meditation, yoga, and more
- Getting sufficient, restful sleep on a consistent basis (seven to eight hours)
Your PCP or cardiologist will tailor your blood pressure care plan to your age, family history, lifestyle, overall health, and other important factors. Be sure to monitor your blood pressure routinely at home and report your numbers to your healthcare provider.
Managing High Blood Pressure in Minutes
Besides managing high blood pressure over a long period of time, you should learn ways to lower your blood pressure in just minutes. Here are some common recommendations.
Take Deep Breaths
Deep breathing has been proven to lower blood pressure by activating the body’s relaxation response. Find a quiet place, and take slow, deep breaths for a few minutes each day.
Drink Water
Dehydration can raise blood pressure. So, make sure you are staying hydrated throughout the day. Keep a water bottle nearby and aim to drink at least 8 glasses of water per day.
Other fluids help lower your blood pressure quickly, too. Examples are green tea, tomato juice, and grapefruit juice.
Finally, IV hydration at an urgent care center, PCP’s office, or hospital can lower blood pressure rapidly. The healthcare provider may add certain drugs to the IV to lower and keep blood pressure at a safe level.
Exercise
Physical activity–even just a quick walk around your neighborhood–can help lower blood pressure significantly.
Cool Down
Take a cool (not cold) shower, and keep your bedroom cool at night. Being overheated naturally raises your blood pressure.
Practice Deep Breathing
Sit quietly and take several deep breaths. Breathe in slowly through your nose and exhale through your mouth.
Go to the Bathroom
Empty your bladder (and bowels, if possible). Retaining too much urine in your bladder will raise your blood pressure.
Remember, these methods may help lower your blood pressure in the short term. However, it is very important to continue managing your hypertension through lifestyle changes and medication as prescribed by your doctor. Make sure to consult with a healthcare professional before making any significant changes to your day-to-day routine and hypertension management plan.
Hypertension Treatment in Rochester, NY
At Cornerstone Urgent Care, our walk-in clinic offers medical assessment and treatment for a wide range of injuries, diseases, and chronic conditions. We have onsite X-ray and lab services available to all members of your family seven days a week.
If you are concerned about your blood pressure, we can stabilize you and show you ways to keep your numbers within the normal range.
To learn more about our blood pressure treatments and other services, call us at (585) 207-0088, or just walk in. You may use our online check-in tool as well. We will greet you and treat you promptly!
