Prevent Low Blood Pressure

Low blood pressure (hypotension) can be a dangerous condition. While for many people low blood pressure is a sign of good health, if low blood pressure is accompanied by chronic fatigue, weakness, fainting, or dizziness, you should consult a doctor. Preventing low blood pressure can be accomplished through healthy eating, avoiding lying down or standing in one position for extended periods, and taking care when using certain medications. Since your heart is one of the main variables governing blood pressure, you should also make an effort to keep your heart strong.

Steps

Adjusting Your Diet

1. Add more sodium to your diet. Adding a pinch of salt to soups and potatoes adds flavor and increases blood pressure. Topping a stir-fry or rice with soy sauce has the same effect; however, be careful when adding sodium to your diet. The amount of sodium you need depends on your body, age, and gender. Talk to your doctor or a trained nutritionist before adjusting the sodium content of your diet.
2. Eat small meals. Sometimes after eating, digestion can cause blood pressure to drop. The amount of the drop occurs in direct response to the size of the meal. In other words, if you eat a large meal, you’ll experience a significant drop in blood pressure. When you eat small meals with low carbohydrate counts, you can avoid significant drops in blood pressure.
   • Instead of eating three large meals, try eating five or six small meals spaced evenly throughout the day.
3. Avoid rapidly digestible carbs. If your body processes food very rapidly, it can lead to a decrease in blood pressure. For instance, foods which are processed rapidly like white rice and white bread will lower your blood pressure. Foods with beans, protein, and whole grains will keep your blood pressure stable. Replace whole grain bread with white bread on your sandwich, and eat brown rice instead of white rice with beans.
4. Get enough vitamins and nutrients. A lack of nutrients in your diet can lead to low blood pressure. For instance, if you do not have enough B12 in your diet, your body will not not have enough red blood cells. This can lead to anemia, a symptom of which is low blood pressure. A lack of folic acid can produce the same conditions. Broccoli, beans, and lentils are good sources of folic acid. Milk, eggs, fish, and fortified breakfast foods are good sources of B12. Incorporate these foods into your diet on a regular basis.
5. Drink more water. Dehydration is the leading cause of orthostatic hypotension. Not only does water prevent dehydration, it increases blood volume. Increased blood volume translates to lower blood pressure. Aim to drink at least eight to ten 8-ounce glasses of water each day.
   • If you engage in exercise, drink more. Exercise can cause you to sweat out a good deal of your body’s water volume.
   • Replace sugary drinks like soda and juice with water if you struggle getting enough water each day.
6. Don’t drink alcohol. Alcohol dehydrates you and can lower your blood pressure. Even moderate consumption can cause your blood vessels to constrict, leading to lower blood pressure. If you’re thirsty, drink water instead.

Moving Carefully

1. Do not stand up suddenly. If you have orthostatic (or postural) hypotension, the mechanisms which under normal conditions will prevent blood from pooling in your legs fail. You might experience dizziness, fainting, or feel light-headed. Limit these effects by standing up slowly after lying down.
   • Practice deep breathing before rising. Breathe in for four seconds, hold it one second, then breathe out over three seconds. Repeat for a minute or two to increase your blood flow before rising.
2. Sleep with your head elevated. When you angle your body in such a way that your head rests slightly above your legs, you can overcome the effects of gravity on your blood pressure. You can achieve this in several ways. A simple solution is to stack bricks below the head of the bed frame. You could also purchase a mechanized bed which allows you to adjust the level mechanically.
3. Squat when reaching down. Don’t bend at the waist. Bending at the waist can cause your blood pressure to become imbalanced and drop. For instance, if you drop a piece of candy, bend at the knees and slowly lower your body down near the piece of candy. Grasp the candy with your hand when it is within reach. Push off from the floor with your heels slowly and return to a standing position. Keep your head above your shoulders during the entire process.
4. Don’t lie down longer than necessary. Lying down for a prolonged period can lead to hypotension. Try not to surpass the recommended six to eight hours of sleep each night. When you wake in the morning, get up to brush your teeth, eat breakfast, and engage in your morning routine. Do not lie on the couch reading or watching TV for hours on end.
5. Don’t sit too long in one position. Sitting too long can also lead to hypotension. If you’re on a long plane ride where you’re immobile, get up to walk down the aisle at least once each hour. Do the same if you’re on a bus. If you’re stuck in a car for a long ride, pull off the road once each hour in order to walk around a gas station or rest area for a few minutes.
6. Don’t stand up for too long in one position. If you have a job which requires you to stand for long periods of time, find time to work your legs. Physical activity will keep your blood pressure from dropping excessively.
   • For instance, suppose you are a dishwasher at a fine restaurant. After standing in front of the sink for thirty minutes or so, you could begin lifting your legs one at a time. Bending at the knees, bring the heel of one foot back and up toward your butt as far as it will go. Hold the position for three seconds, then do the same with the other foot.
   • You could also place one foot on an elevated object like a chair or low ledge, then lean forward for a count of five. Switch to your other foot and do the same.
7. Stay cool. Warm temperatures can lower your blood pressure. If you’re spending significant amounts of time in a warm environment either inside or out, take time to rest occasionally. Move to a cool place by a fan or beneath a tree where you can lower your body temperature and increase your blood pressure.

Keeping Your Heart Healthy

1. Manage your stress levels. You can prevent heart problems by limiting stress. Engage in hobbies you enjoy and spend time with friends. Try yoga, deep breathing techniques, and regular exercise — at least 30 minutes five days per week — in order to reduce stress. Identify situations or people that stress you out and avoid them when possible.
2. Eat a healthy diet. A diet rich in whole grains, fruits, and vegetables will keep your heart healthy and strong. Avoid processed foods with high levels of salt, sugar, and fat. Eat foods rich in vitamins and nutrients but low in calories like spinach, broccoli, kale, and strawberries. Obtain protein from lean sources like soy, nuts, seeds, and eggs. Avoid red meat.
   • Eat berries in cereal, for dessert, or as a healthy snack.
   • Incorporate kale, spinach, and other leafy greens into salads and wraps.
3. Achieve a healthy weight. Keeping your body mass index (BMI) within the healthy range is an important way to prevent heart problems. Monitor your caloric intake each day with an activity monitor like Fitbit, or use a diary to track the calories your burned and those you took in. If you need to lose weight, take in fewer calories each day than you burn. When you've reached a healthy weight, ensure the calories you burn and ingest each day are of equal amounts.
   • A useful BMI calculator is available at http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm.
   • You also need to make sure you eat enough calories to avoid lightheadedness and episodes of fatigue and blood sugar fluctuations. Aim to eat at least 300 – 400 calories three times per day, plus one to two 200-calorie snacks. If you are trying to lose weight, these numbers may be different, so be sure to personalize your meals for your individual needs. Remember that women should not consume fewer than 1,200 calories daily and men should not consume fewer than 1,500.
4. Stop smoking. If you smoke, quit as soon as possible. Reduce your intake from, for instance, one pack each day to one every two days. After a week or so, reduce your intake again by half. Continue in this way until you quit. Try nicotine patches or gum to curb cravings.
5. Exercise regularly. You can strengthen your heart through even moderate exercise. Start slowly by incorporating simple physical activity into your daily routine. For instance, you could walk up stairs instead of taking an elevator, or ride your bike to work instead of driving.
   • While all exercise is beneficial, cardio is most important for strengthening the heart. Riding a bike or going for a run are two great options.
   • Work out with a friend or spouse to increase the fun. A workout buddy is also useful for keeping you on track with your workout goals.

Recognizing Risk Factors

1. Monitor your blood pressure regularly as you age. Older bodies have a harder time regulating blood pressure than younger bodies. Some people develop hypotension as they age. If you are experience regular bouts of fainting or dizziness, or feel lightheaded often, consult a doctor about your symptoms.
   • As people age, they are often placed on various medications to manage conditions they may develop over their lifetime. Sometimes weight loss can necessitate a need to adjust or discontinue your medication. Keep an up to date list of all your medications on you at all times, like in your purse or wallet.
2. Keep an eye on your blood pressure if you are pregnant. During pregnancy, a woman’s circulatory system changes. These changes can lead to a drop in blood pressure. While blood pressure usually returns to normal after pregnancy, you should stay aware of whether or not your blood pressure is changing during pregnancy and check it after giving birth to ensure it has returned to normal.
3. Tell your doctor if you suffer from an illness or pre-existing condition. Endocrine conditions including low blood sugar, diabetes, Addison’s disease, and thyroid disorders can lead to hypotension. Parkinson’s disease and other central nervous system disorders can also lower your blood pressure. Serious infections or pulmonary embolism, similarly, can reduce your blood pressure. With this information in mind, your doctor will be able to prescribe medications and courses of treatment which will not lead to low blood pressure.
4. Take care when using medication. Many medications result in lowered blood pressure as either a side or primary effect of the pill. High blood pressure medicines like calcium channel blockers, nitrates, beta blockers, and diuretics, for instance, can lower your blood pressure beyond where it should be. If your medication is causing your blood pressure to drop excessively low and you experience fainting or lightheadedness, talk to your doctor about alternative medications which might not have the same effect.

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Sources and Citations

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