106 54 blood pressure. 106/54 Blood Pressure: Understanding Low Blood Pressure and Its Implications

27.09.202329.06.2023 by alexxlab

What does a blood pressure reading of 106/54 indicate. How can you manage low blood pressure effectively. What are the potential health risks associated with hypotension. How can lifestyle changes impact your blood pressure levels.

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Decoding the 106/54 Blood Pressure Reading

A blood pressure reading of 106/54 mmHg is classified as low blood pressure, also known as hypotension. This measurement indicates that the systolic pressure (the pressure when the heart contracts) is 106 mmHg, while the diastolic pressure (the pressure when the heart relaxes between beats) is 54 mmHg. Both these values fall below the normal range, which is typically considered to be between 90/60 mmHg and 120/80 mmHg.

Why is 106/54 considered low blood pressure? The threshold for hypotension is generally set at 90/60 mmHg. Any reading below this level may indicate that the body’s organs and tissues are not receiving adequate blood flow, potentially leading to various health concerns.

Understanding the Numbers

Systolic pressure (106 mmHg): Below the normal range of 90-120 mmHg
Diastolic pressure (54 mmHg): Below the normal range of 60-80 mmHg

Is low blood pressure always a cause for concern? Not necessarily. Some individuals may naturally have lower blood pressure without experiencing any symptoms or health issues. However, if low blood pressure is accompanied by symptoms or is a sudden change from your normal readings, it’s essential to consult a healthcare professional.

Symptoms and Signs of Low Blood Pressure

Recognizing the symptoms of low blood pressure is crucial for timely intervention and management. While some people with low blood pressure may be asymptomatic, others might experience a range of symptoms that can impact their daily lives.

Common Symptoms of Hypotension

Dizziness or lightheadedness
Fainting (syncope)
Blurred vision
Nausea
Fatigue
Lack of concentration
Cold, clammy skin
Rapid, shallow breathing
Depression or anxiety

Can low blood pressure cause long-term health issues? While occasional low blood pressure may not be harmful, chronic hypotension can lead to inadequate blood flow to vital organs, potentially causing damage over time. This is why monitoring and managing low blood pressure is important for overall health and well-being.

Causes and Risk Factors for Low Blood Pressure

Understanding the underlying causes of low blood pressure is essential for effective management and treatment. Hypotension can result from various factors, ranging from temporary conditions to chronic health issues.

Common Causes of Low Blood Pressure

Dehydration
Blood loss
Certain medications (e.g., diuretics, beta-blockers)
Heart problems (e.g., heart failure, low heart rate)
Endocrine disorders (e.g., thyroid problems, adrenal insufficiency)
Neurological disorders
Severe allergic reactions (anaphylaxis)
Nutritional deficiencies (e.g., vitamin B12 or folic acid)
Pregnancy
Prolonged bed rest

Are certain individuals more prone to low blood pressure? Yes, some people may be at higher risk of developing hypotension. Risk factors include age (older adults are more susceptible), certain medical conditions, and taking multiple medications that can affect blood pressure.

Diagnosing and Evaluating Low Blood Pressure

Accurate diagnosis of low blood pressure is crucial for appropriate management and treatment. Healthcare professionals use various methods to assess and confirm hypotension.

Diagnostic Approaches

Blood pressure measurements: Taken at different times of the day and in various positions (sitting, standing, lying down)
Medical history review: To identify potential causes or contributing factors
Physical examination: To check for signs of underlying health issues
Blood tests: To assess for anemia, hormone imbalances, or nutritional deficiencies
Electrocardiogram (ECG): To evaluate heart function and rhythm
Echocardiogram: To examine heart structure and function
Stress tests: To assess blood pressure response during physical activity
Tilt table test: To evaluate blood pressure changes with position

How often should blood pressure be monitored in individuals with hypotension? The frequency of monitoring depends on the severity of the condition and the presence of symptoms. Your healthcare provider may recommend daily home measurements or more frequent clinical follow-ups until the blood pressure stabilizes.

Treatment Options for Low Blood Pressure

Managing low blood pressure often involves a combination of lifestyle changes, dietary modifications, and in some cases, medication. The treatment approach depends on the underlying cause and severity of the condition.

Lifestyle Modifications

Increasing fluid intake to prevent dehydration
Consuming more salt (under medical supervision)
Wearing compression stockings to improve blood flow
Avoiding sudden position changes
Exercising regularly to improve cardiovascular health
Limiting alcohol consumption
Eating smaller, more frequent meals

Medications

In cases where lifestyle changes are insufficient, healthcare providers may prescribe medications to raise blood pressure. These may include:

Fludrocortisone: To increase blood volume
Midodrine: To constrict blood vessels and raise blood pressure
Droxidopa: To treat neurogenic orthostatic hypotension

Can low blood pressure be treated without medication? In many cases, yes. Lifestyle modifications and addressing underlying causes can often effectively manage hypotension without the need for pharmaceutical intervention. However, severe or persistent cases may require medication as part of the treatment plan.

Dietary Considerations for Managing Low Blood Pressure

Nutrition plays a crucial role in managing low blood pressure. Certain dietary choices can help stabilize blood pressure levels and alleviate symptoms associated with hypotension.

Beneficial Foods for Low Blood Pressure

Salt: Moderate increase in salt intake (under medical supervision)
Fluids: Water, herbal teas, and electrolyte-rich drinks
Caffeine: In moderation, can temporarily boost blood pressure
High-sodium foods: Pickles, olives, canned soups (in moderation)
Vitamin B12-rich foods: Eggs, fortified cereals, lean meats
Folate-rich foods: Leafy greens, legumes, citrus fruits
Iron-rich foods: Red meat, spinach, dried fruits

What dietary changes should be avoided with low blood pressure? While increasing salt intake may be beneficial for some, it’s important to do so under medical guidance. Excessive alcohol consumption and large, heavy meals should be avoided as they can exacerbate hypotension.

Complications and Long-Term Outlook of Low Blood Pressure

While low blood pressure is often manageable, it’s important to be aware of potential complications and the long-term outlook for individuals with chronic hypotension.

Potential Complications

Falls and injuries due to fainting or dizziness
Shock in severe cases of hypotension
Reduced blood flow to vital organs (heart, brain, kidneys)
Increased risk of heart problems in some cases
Cognitive impairment in older adults with chronic low blood pressure

What is the prognosis for individuals with chronic low blood pressure? The long-term outlook for people with hypotension is generally favorable when the condition is properly managed. Many individuals can lead normal, healthy lives with appropriate treatment and lifestyle adjustments. However, ongoing monitoring and adherence to treatment plans are crucial for maintaining overall health and preventing complications.

Factors Influencing Prognosis

Underlying cause of hypotension
Severity and frequency of symptoms
Presence of comorbid conditions
Age and overall health status
Adherence to treatment plans and lifestyle modifications

Can low blood pressure resolve on its own? In some cases, particularly when caused by temporary factors like dehydration or certain medications, low blood pressure may resolve once the underlying issue is addressed. However, chronic hypotension often requires ongoing management and monitoring.

Prevention Strategies for Low Blood Pressure

While not all cases of low blood pressure can be prevented, there are several strategies that can help reduce the risk of developing hypotension or managing existing low blood pressure effectively.

Preventive Measures

Stay hydrated: Drink adequate fluids throughout the day
Eat balanced meals: Include a variety of nutrients in your diet
Avoid prolonged standing: Take breaks and move around regularly
Rise slowly: When getting up from a lying or sitting position
Exercise regularly: To improve cardiovascular health
Manage stress: Practice relaxation techniques and stress-reduction strategies
Monitor medications: Be aware of potential side effects that may affect blood pressure
Wear compression stockings: If recommended by your healthcare provider
Avoid excessive heat exposure: Hot showers or saunas can lower blood pressure

How can you prepare for sudden drops in blood pressure? Being prepared for potential hypotensive episodes is crucial. Keep emergency contact information readily available, inform friends and family about your condition, and consider wearing a medical alert bracelet if your hypotension is severe or unpredictable.

Lifestyle Habits to Support Healthy Blood Pressure

Maintain a consistent sleep schedule
Limit alcohol consumption
Quit smoking
Practice good posture
Engage in activities that promote circulation
Stay cool in hot weather
Eat smaller, more frequent meals

Can lifestyle changes alone prevent low blood pressure? In many cases, adopting healthy lifestyle habits can significantly reduce the risk of developing hypotension or help manage existing low blood pressure. However, some individuals may require additional medical interventions based on their specific health conditions and risk factors.

Understanding and managing low blood pressure is crucial for maintaining overall health and well-being. A blood pressure reading of 106/54 mmHg indicates hypotension, which may require medical attention and lifestyle adjustments. By recognizing symptoms, identifying underlying causes, and implementing appropriate treatment strategies, individuals with low blood pressure can effectively manage their condition and reduce the risk of complications. Regular monitoring, adherence to treatment plans, and open communication with healthcare providers are essential components of successful hypotension management. With proper care and attention, many people with low blood pressure can lead healthy, active lives while keeping their blood pressure under control.

Blood Pressure 106/54: What Does It Indicate?

A blood pressure of 106/54 indicates that you are having a LOW BLOOD PRESSURE which can be an immediate health crisis if the levels are too low.

This article tells you:

What does a 106/54 blood pressure mean?
What should you do if you have 106/54 blood pressure?
Some easy to do home remedies and supplementations.
Frequently asked question that will answer many of your queries regarding your 106/54 blood pressure.

The blood pressure value of 106/54 specifies the fact that the individual in question is suffering from low blood pressure or hypotension.

This is the medical condition that arises when the value of readings for the blood pressure of a person is less than [90/60].

The ideal blood pressure for an individual is between [90/60] and [120/80]. But for any reason, if the blood pressure falls below the specified readings, then the person can be said to be suffering from hypotension.

The medical condition of hypotension means that the pressure exercised by the blood flowing through the vessels over those is lower than the expected value.

And the same can be said in terms of the heart pumping blood to all the parts of the body. Low BP indicates that the heart is not able to pump blood to all the body parts to the extent that has been termed as necessary. And therefore, more complicated medical problems arise because of Low BP.

The effects or symptoms of these problems are not visible in the overall health of an individual. But these do certainly affect the individual in more ways than just one.

Here is a set-by-step procedure to follow when you figure out you have a blood pressure of 106/54.

If your blood is 106/54 and you have checked the same in your home setup, it is highly recommended to get it checked at your doctor’s office.

A trained professional has to clinically assess your condition and confirm that your 106/54 is, in fact, clinically valid.

There are instances when your reading at home setup might give you a reading which is incorrectly reported. It could be because of an error in reading it, damage to your device, your physical or mental condition on that particular day, etc.

Therefore, a doctor has to assess it over the course of 7 – 30 days periodically before he/she can confirm the accurate stage of your blood pressure.

In some cases, a patient might report wrong blood pressure in a hospital setup, called white coat hypertension. Here the patient may show higher blood pressure than their actual because of the anxiety inside a hospital environment.

In contrast, some patients may have masked hypertension in which the person may show lower blood pressure at clinical setup, but at home, they may have higher blood pressure.

All these conditions are linked to physiology and psychology and, therefore, better to be validated by a doctor.

Even the small changes that you make in your life can lead to having a really impressive effect on your overall health. And, the same can be said regarding the problem of low blood pressure.

If you choose to make reasonable changes in your lifestyle, you can improve your blood pressure to a significant level.

Here are some of the changes that you can bring into your lifestyle to improve your health and your blood pressure level:

You do not need to hesitate from consulting with a physiotherapist about the problems that you are having. Through a relationship of mutual trust, you will be able to get a prescription that will be best suited for your body and overall health.

Following are the prescribed medicines that are greatly helpful for people suffering from low blood pressure.

There are significant changes that you can see in your health if you were to eat healthily every day. And particularly in the case of hypotension, you should know what to eat and what not to.

Some of the comorbidities associated with low blood pressure include heart attack, cardiac arrest, heart valve disorder, bradycardia, and hormonal imbalance.

When you have 106/54, the above-mentioned comorbidities may follow; if correctly, medical attention is not sought.

Therefore, it is highly recommended to treat your hypotension, get it back to a normal level of 120/80 and maintain it.

Even stress is linked to hypotension in some patients. Since the human body reacts differently to different situations, not necessarily depression and anxiety lead to hypertension, but hypotension too.

This is why it is important to get medical attention rather than treating yourself so that the root cause will be rectified and corrected.

Sometimes managing blood pressure is all about supplementing your body with the right diet. Food is undoubtedly the best primary source to supplement your body.

However, in the current scenarios, we all know how much adultered our foodstuff is, and most of us are pushed towards processed foods to feed ourselves in this fast-paced world.

All these food are high in sugar and sodium and doesn’t contain any vital nutrients that are important for a healthy heart.

This is where some of the nutraceutical-based blood pressure supplements come in handy. These products combine all critical nutrients your heart craves, thereby assisting the better function of your cardiovascular system.

Generally, these supplements are a concoction of herbs, plant-based products, dairy products, and some animal products. They are 100% organic and natural and don’t contain any harmful chemicals.

If you are hearing about these segments of products for the first time, to start with, you may blindly go for Blood Pressure Support from Vita Balance Inc, Blood Pressure Optimizer from HFL, or Corsanum, marketed by PLT Group.

The only one thing to keep in mind is that choose the best supplement that promote healthy blood pressure, because when it comes to the heart, there is no taking of risk!

Low Blood Pressure or hypotension is not a problem to be made light of. If done so, it will only lead to more complications shortly. Rather than disregarding this problem, consulting with a professional physiotherapist will do you no harm.

Together, you can come up with the best solutions for you, especially when your blood pressure reading is 106/54.

FAQ (Frequently Asked Questions)

1. What is the blood pressure, and what are the normal values?

Blood pressure is the pressure that is exerted by the blood flowing through arteries over those. Alongside that, this is the efficiency with which the blood is pumped by the heart to all the parts of the body through the circulatory system.

The normal values for blood pressure are between [90/60] and [120/80]. If a person has a blood pressure equivalent to this much, then it means that the blood will be flowing through the arteries relatively easily.

2. What is considered to be high blood pressure?

Blood pressure over the value of [130/80] is considered high blood pressure. This signifies that high pressure is being exerted by the blood flowing through the vessels over those.

And therefore, it is difficult for the human heart to be able to pump blood to all the parts of the body rather efficiently. This is a problem that can arise when the size of the vessels is contracted compared to the original size.

3. What is considered to be low blood pressure?

A blood pressure lesser than the value of [90/60] is termed low blood pressure. This type of value means that low pressure is put forward by the blood over the vessels that are carrying it. It can also be taken as a measure that, the blood is not able to reach all the parts of the body.

Or, the heart is not capable of circulating blood to all the parts of the body in an effective way. This problem in blood pressure is mainly the effect of dehydration and pregnancy.

4. What are hypertension and hypotension? Are they both the same as high and low blood pressure?

Hypertension is the condition that emerges when a person is having high blood pressure. Because of contraction in vessels, the blood can not flow through the vessels efficiently, and therefore, high pressure is exerted over the blood vessels, this particular condition is high blood pressure, also referred to as hypertension.

Hypotension is the condition that comes into effect when the blood pressure of a person is lower compared to the ideal value of blood pressure. This means that the heart is unable to pump blood through the blood vessels to all the body parts. This type of situation when observed is called low blood pressure, or hypotension.

5. What will happen to your general health when you have high blood pressure?

High blood pressure puts you at an imminent risk of arteries rupture because of the high pressure applied over those by the circulating blood. This can, in turn, affect the circulation of blood to all the parts of the body, and your heart itself. And, the latter part can lead you to some serious heart diseases. The high pressure applied over the heart walls can put you close to the risk of heart attack and heart failure.

6. What causes high blood pressure and low blood pressure?

The medical conditions of high blood pressure and low blood pressure are both effects of the lifestyle that we lead. This means that if we adapt to a lifestyle that is in line with our body and overall physical fitness, then we will have ideal blood pressure.

But, if our lifestyle is deviated from what we had started, some medical conditions can arise. High blood pressure and low blood pressure are some of those problems.

7. What are the risks of having high blood pressure?

The most serious risk that is faced by an individual that is suffering from high blood pressure is the risk of heart attack, heart failure, or some chronic disease related to the heart.

Moreover, there are also the additional risks of strokes, vision loss, diabetes, kidney failure, unresponsiveness to external stimuli, chronic chest pain, artery damage, and vascular dementia.

8. What can I do to lower my blood pressure?

To lower your blood pressure, the foremost step should be to limit the intake of sodium salts. Then, it will be good for you to opt for a healthy lifestyle; eat healthy meals and exercise daily. Try to maintain your weight to healthy proportions. Limit the intake of alcohol and caffeine-related beverages, and quit smoking.

Also, you need to have an adequate amount of rest every day and keep your stress and anxiety in proper check. If you continue to face high blood pressure problems even after making these changes in your lifestyle, it will be good for you to consult with a physiotherapist to discuss your blood pressure medications.

9. What are the risks of having low blood pressure?

The harmful effects that are associated with low blood pressure are not as prominent as what is associated with high blood pressure, but they can serve to be just as much harmful in the long run. Low blood pressure can lead to lightheadedness, dizziness, and confusion for a prolonged period.

This is a condition that can make you weak physically as well as mentally. Low blood pressure leads to a depletion in the effectiveness of motor senses, and the subject is likely to faint from time to time. This condition can also lead to blurred vision and can damage peripheral nerves over a long time.

10. What can I do to increase my blood pressure?

Increase the usage of table salts in your diet, and drink plenty of water. Limit your intake of alcohol as it is a dehydrating agent. Increase your diet by taking small meals multiple times with low carbs. Exercise daily and try to take up a lifestyle that will be good for your health and physical well-being.

Try to maintain a body weight that will be good as per your physical stature and age. Avoid changing positions abruptly, and wear compression stockings to improve blood flow in the legs. Also, consult a physiotherapist regarding your medications for low blood pressure.

11. Can smoking and alcohol affect my blood pressure?

Smoking and alcohol have an active impact on the blood pressure levels of an individual. These can lead to an effective change in the size of arteries that carry blood to all the parts of the body.

Heavy intake of alcohol can increase blood pressure in individuals to a significantly high level and this can even lead to long-term blood pressure issues in the individual. On the other hand, smoking is as bad as it can be. It leads to the contraction of blood vessels, which increases the pressure of blood over the heart walls. This puts you at risk of heart disease.

12. How to correctly check my blood pressure at home?

If you want to check your blood pressure at home, you can use portable blood pressure monitors to do so. These are highly adaptable and can help provide you with your blood pressure levels closest to accurate.

But if you are seeking precision in the readings, then it will be good if you were to follow certain measures. For once, avoid intake of caffeine and alcohol before taking the reading. And, have a proper rest of nearly 10 minutes before measuring your blood pressure.

13. Why is it important to visit a doctor to confirm high/low blood pressure?

It is important to visit a doctor regarding blood pressure for the sake of the precision of the outcome or the result of the readings. Moreover, in a proper medical facility and care of professionals, you will be able to get guidance about how to keep your blood pressure in check if it is not per your ideal blood pressure.

Also, you can get a consultation regarding the changes that you will need to make in your lifestyle to bring your blood pressure back in check.

14. Should you be worried about high blood pressure during pregnancy?

High blood pressure during the latter half of the pregnancy is not that rare of an occurrence. However, it is not something to make light of either. If not treated properly, or significant steps are not taken regarding it, this high blood pressure may pose danger to the health of the parent as well as the baby.

This type of high blood pressure or hypertension is called gestational hypertension, and it is not long-lasting. It goes away after the delivery of the baby.

15. What are some of the symptoms to watch out for in high blood pressure?

The symptoms of high blood pressure are not something that can be ignored readily. These symptoms include severe headache, anxiety attacks, shortness of breath, nosebleeds, blood spots in the eyes, intense fatigue, blurred or distorted vision, and vomiting or nausea. These symptoms are not something to be taken lightly.

High blood pressure is not an incurable problem, but measures are needed to be taken against it in the due time. So, don’t make light of the symptoms and consult a physiotherapist regarding these.

16. What foods should you eat to lower blood pressure?

To lower blood pressure eat a diet that is rich in minerals like calcium, magnesium and potassium.

Besides this, it is good to take short meals that are low in curbs. Instead of deep-fried products, it will be good if you were to incline towards a diet that is mainly consisting of vegetables like spinach, broccoli, and other leafy green vegetables.

Consume lots of low-fat poultry and dairy products. These will help enable a healthy diet for you and help you lean towards a healthy lifestyle.

17. What are the best herbs and spices for high blood pressure?

Many known herbs and spices are proven to have a significant effect on high blood pressure. Significantly, basil, parsley, Chinese cat’s claw, celery seeds, Brahmi, thyme, garlic, and ginger are the herbs that are most commonly made use of by people that are suffering from high blood pressure. Along with these, cardamom, cloves, ajwain, green oat, and flaxseeds are the spices that help manage high blood pressure.

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106/54 blood pressure – is it good or bad?

Home > Resources > Blood pressure lookup > 106/54

Maintaining a healthy blood pressure throughout your life is one of the most important things you can do for long-term health and longevity. Whether you’re looking up a blood pressure of 106/54 for yourself or a loved one or simply out of your own curiosity, you’re taking the right steps by being informed and empowering yourself or someone else to be their own best advocate.

According to the American Heart Association, a blood pressure reading of 106/54 would be considered
hypotension, or low blood pressure. Low blood pressure, or hypotension, is defined by a systolic reading (the top number) of less than 90 or a diastolic reading (the bottom number) of less than 60. Low blood pressure generally isn’t considered an issue unless it causes symptoms (such as dizziness, light-headedness, or fainting) or unless it drops suddenly.

Okay, now you know how to classify a blood pressure of 106/54, but now what do you do with that information? Read on to learn more or look up another blood pressure reading.

What is a good blood pressure reading?

According to the American Heart Association, a normal blood pressure reading is lower than 120/80. While there is no specific number for low blood pressure, most experts say blood pressure is too low when it causes symptoms or drops suddenly. In general, though, low blood pressure can be considered anything under 90/60.

How do you measure blood pressure?

In a doctor’s office, blood pressure is traditionally taken manually by a doctor or nurse with a sphygmomanometer. A sphygmomanometer is a medical instrument with an inflatable cuff and pressure meter or dial. The sphygmomanometer is placed snugly around the upper arm and is inflated by hand, and the doctor or nurse listens to the brachial artery with a stethoscope as they gradually reduce the pressure of the cuff. When the whooshing sound of blood is first heard through the stethoscope, the doctor or nurse makes note of the reading on the pressure meter. This indicates the systolic blood pressure reading. When the sound disappears, the reading on the pressure meter indicates the diastolic pressure reading.

Blood pressure can also be taken at home using a number of a digital devices. They typically consist of an inflatable cuff and digital display and simply work by placing the cuff around the upper arm and pressing a button, after which the cuff inflatess, deflates, and displays a reading. The most popular blood pressure machines for home use are made by Omron, Beurer, and Paramed, amongst many others.

One thing to keep in mind is that blood pressure can vary by time of day and activity level, so if you’re taking it at home it’s important to check it around the same time each day and rest for a few minutes ahead of time to limit as many variables as possible. It can also be affected by eating.

Blood pressure tends to rise in the hours before waking and then drop in the afternoon and evening before dropping to its lowest point while sleeping, so one popular recommendation is to check it just after waking up and just before bed to identify trends in how it varies from morning until night. Because of this, you might find that if your blood pressure is 106/54 in the morning, it might be lower before bed, and vice versa. Of course, these are just general rules of thumb and may vary by the individual.

Relevant HSA expenses

If you have an HSA as part of your health insurance plan, you’ll be pleased to find that blood pressure monitors, blood pressure cuffs, and wrist blood pressure monitors are all eligible, including smart blood pressure monitors like the offerings from Qardio and Withings.

How the heck do you pronounce sphygmomanometer?

Sphygmomanometer is pronounced sfig-moh-muh-‘nah-mi-ter. Easy!

Explore blood pressure readings similar to 106/54

The following table shows related blood pressure readings because sometimes just one number can make all the difference.

Please note that if a field is blank, it’s not an accident—it simply means a record doesn’t exist for that particular blood pressure. This could be because going forward or backward would create a blood pressure reading that wouldn’t make sense, or because that blood pressure simply doesn’t exist in our records.

← Prev systolic num	Next systolic num →
105/54 blood pressure	107/54 blood pressure

← Prev diastolic num	Next diastolic num →
106/53 blood pressure	106/55 blood pressure

Sources

Understanding blood pressure readings – American Heart Association
High blood pressure – Mayo Clinic
Get the most out of home blood pressure monitoring – Mayo Clinic
Blood pressure – Wikipedia
How to pronounce sphygmomanometer – Dictionary. com

Disclaimer

The information on this page is intended to be an educational reference and is not to be taken as medical advice. If you think you’re having a hypertensive or hypotensive emergency, or if you’re having any kind of medical emergency, please call 911 immediately.

Blood pressure

If you have high blood pressure

If you have been diagnosed with an increase in blood pressure, it is very important to immediately understand that a large proportion of successful treatment depends not only on the doctor and medications, but also on your own attitude towards the disease and the strict implementation of the recommendations.

Why is it important that physician and patient be allies in the management of hypertension? A number of factors that are closely related to lifestyle and habits contribute to an increase in pressure: unhealthy diet, smoking, lack of physical activity, psycho-emotional overstrain.

Hypertension develops 6 times more often in people who eat irrationally, abuse fatty and salty foods, alcohol, and are overweight. Stressful situations, and especially an inadequate response, can also be classified as unfavorable factors for health.

Normalization of weight, a sufficient level of adequate daily physical activity, the rejection of bad habits, rational nutrition can lead to a decrease in high blood pressure.

Rule #1

Monitor blood pressure regularly

Monitor your blood pressure regardless of age.

Reference:

According to the latest World Health Organization guidelines, blood pressure levels below 120/80 mmHg are considered normal. Art., pressure level between 120/80 and 140/90 mmHg Art. refers to high normal (this is already a risk area), and the pressure is 140/90 mm Hg. Art. and above is considered arterial hypertension.

Most people with hypertension have a moderate increase in blood pressure and do not complain about their health, but asymptomatic course does not mean the absence of the disease.

Check how often your pressure will change during the day, what is the initial level in the morning, in the evening, during the day, week.

With a graphic representation of your blood pressure, it will be easier for your doctor to choose the drug and its dose, taking into account your individual characteristics.

Rule #2

Eat well

Remember: Excess body weight, if it is not associated with any diseases, most often develops as a result of systematic overeating, and not as a result of “gluttony”, but due to irregular “snacks”, a systematic discrepancy between energy expenditure and energy intake. With a regular excess of the daily calorie content of food over energy costs, for example, by 200 kcal per day, body weight can increase by 3-7 kg per year.

First of all, you need to know what weight is normal for you, and what is increased. For ease of determining whether you have excess weight, you can focus on the formula for men “height-100”, for women “height-105”.

The most reasonable way to start your weight loss is to review your habits and diet, lose a few extra pounds, and only then, to achieve a more stable normal weight, you can start exercising.

It is very important to maintain a balance between the energy we get from food and the body’s energy expenditure. A middle-aged person, especially if his blood pressure rises, should not be overweight.

Rational nutrition is nutrition that promotes health, satisfies our body’s needs for nutrients, vitamins, minerals,
energy.

Reference: Daily protein requirement is 90-95 g. It is recommended to regularly combine products containing animal protein (1/3 daily protein) and vegetable protein (2/3 daily protein).

Complete protein is found in all animal products – meat, fish, poultry, dairy products (cottage cheese, cheese, milk), eggs.

Sources of vegetable protein – legumes, nuts, potatoes, grain products.

Daily requirement for fats is 80-100 g.

About half of this amount is included in the composition of products (meat, cheese, cottage cheese, milk, etc.).

For cooking, dressing salads, cereals, sandwiches, no more than 40-50 g of fat per day (3 tablespoons, preferably in a 1:2 ratio of animal and vegetable fat) is recommended.

Vegetable fats (sunflower, corn, cottonseed oil), fish, seafood also contain substances useful for normalizing high blood pressure, fat-soluble vitamins (A, groups B, C, P).

Marine fish oil contains polyunsaturated fatty acids, useful in hypertension and atherosclerosis.

Daily requirement for carbohydrates is 300-350 g.

Carbohydrates are complex and simple.

The main part (up to 300 g) must be covered by complex carbohydrates. These are starchy foods – bread, cereals, pasta, potatoes, as well as vegetables and fruits.

Simple carbohydrates (sugar in its pure form and contained in sweets, sugary drinks) are recommended no more than 40 g per day.

You should limit table salt intake to 5 g (a teaspoon without top) per day and increase your intake of foods rich in potassium salts to 5-6 g.

Products with a low sodium content (up to 0.1 g per 100 g of product) – natural products of plant origin, cottage cheese, fish, meat. Gastronomic (ready-made) products contain significantly more salt than natural ones. For example, sausage and cheese contain 10-15 times more salt than natural meat.

A significant amount of Potassium (more than 0. 5 g per 100 g of product) is found in apricots, beans, seaweed, prunes, raisins, peas, potatoes (baked in their “uniforms”). Also a lot of potassium (up to 0.4 g per 100 g) contains beef, pork, cod, hake, mackerel, squid, oatmeal, green peas, tomatoes, beets, radishes, green onions, currants, grapes, apricots, peaches.

In vegetables, fruits and especially berries and other plant products a lot of useful fiber , vitamins and mineral salts (potassium, magnesium). Mineral salts and substances that help reduce pressure are found in beets, onions, garlic, lettuce, black currants, chokeberries, lingonberries, field strawberries.

Rule #3

Strive to increase physical activity

The level of acceptable physical activity will be determined by the doctor if you want to do special training. The goal of increasing physical activity should be considered to be the achievement of the training effect of classes. It is most rational if you set yourself a realistic goal – to increase daily physical activity in the normal rhythm of life.

In all cases, the basics of self-control will help you:

To determine the effect of physical activity on your body, you should monitor the pulse before and after the exercise and determine the time during which the heart rate is restored to its original value after the same exercise, for example, after 20 squats.

At the height of the load, the pulse should not exceed 120-140 in 1 minute (180 minus age in years).

Classes should not provoke shortness of breath, profuse sweating, general weakness, pain in the heart. The appearance of these symptoms indicates the inadequacy of the loads and is a signal to reduce the intensity of the load and re-consult a doctor.

The training effect of loads is manifested in a decrease in heart rate in a calm state and a gradual reduction in the recovery time of the pulse after a load (20 squats). If your health worsens (sleep, appetite, performance are disturbed, unpleasant sensations appear), then this will require a reduction in stress and a second consultation with a doctor.

Rule #4

Try to get rid of bad habits

Smoking and alcohol abuse have a negative impact on health. Nicotine contained in cigarette smoke excites, increases the load on the heart, causes vasoconstriction, and increases blood pressure.

Under the influence of alcohol, control over well-being is lost, the increase in pressure becomes more dangerous.

Rule #5

Learn to deal with stressful situations

You can easily learn how to reduce psycho-emotional tension (stress). Methods of mental regulation will help you: breathing training, volitional muscle relaxation, changing body position, concentration, and sometimes simple rest.

It is almost impossible to avoid many conflict situations, but it is possible to learn how to treat and neutralize them correctly.

The worst way to “discharge” is to vent resentment and anger on people close to you. The harm from this is double.

Avoid overwork, especially chronic, alternate mental and physical work.

You should have a good rest, sleep at least 8-9 hours a day. It is imperative to adjust the physiological daily rhythm – the alternation of hours of wakefulness (day) and sleep (night).

Practical tips:

Some “non-specific” remedies may help you fall asleep (quiet walks in the fresh air, warm foot or shared baths, avoiding heavy dinners in the evening, avoiding television programs). Do not forget about well-established traditional medicine, herbs (valerian, St. John’s wort).

Having found yourself in an unpleasant situation that worries you, pause before expressing your anger, dissatisfaction, change the topic of conversation, do not make hasty decisions.

Rule #6

Strictly follow all the doctor’s advice!

If your doctor prescribes medication for you, it is important that you strictly follow his recommendations.