Hypotension, or low blood pressure, occurs when the force of blood against the walls of the arteries is lower than normal. It is typically defined as a blood pressure reading below 90/60 mmHg. While often not a cause for concern, hypotension can lead to symptoms such as dizziness, fainting, blurred vision, and nausea. It can result from various factors, including dehydration, prolonged bed rest, certain medications, heart problems, or endocrine disorders. In some cases, low blood pressure can be a sign of an underlying health issue or an acute condition like shock. Managing hypotension (low blood pressure) naturally involves a combination of dietary, lifestyle, and behavioural adjustments. Here are some tips to help manage hypotension, according to Felix Hospital cardiologist Dr Nischal Rana:
Increase fluid intake: Drinking water helps maintain blood volume, preventing dehydration that can lead to lower blood pressure. Adequate hydration supports the cardiovascular system and keeps blood pressure stable. Aim for at least 8 glasses a day, and more if you're active or in a hot climate.
Eat small, frequent meals: Large meals can cause a drop in blood pressure as blood flow is diverted to the digestive system. Opt for smaller, more frequent meals to keep blood sugar levels stable and reduce the risk of hypotension. This approach can help manage blood pressure effectively throughout the day.
Increase salt intake: Salt increases blood volume, which can help raise blood pressure. However, excessive salt can lead to other health issues. Consult with a healthcare provider to determine an appropriate amount of salt for your condition and monitor your blood pressure regularly to avoid adverse effects.
Consume foods rich in vitamin B12 and folate: Deficiencies in vitamin B12 and folate can lead to anaemia, which may cause low blood pressure. Foods like eggs, lean meats, and leafy greens are rich in these nutrients. Ensuring you get enough can help maintain healthy blood pressure levels and overall blood health.
Balance your diet: A balanced diet ensures you receive essential nutrients that support cardiovascular health. Incorporate a variety of proteins, carbohydrates, and healthy fats from sources like whole grains, fruits, vegetables, lean meats, and nuts. This balanced intake helps maintain stable blood pressure and overall health.
Exercise regularly: Engaging in regular moderate exercise, such as walking or swimming, improves cardiovascular health and circulation. Exercise also helps regulate blood pressure by strengthening the heart and blood vessels. Avoid sudden movements during workouts to prevent dizziness and maintain stability.
Wear compression stockings: Compression stockings help promote blood flow from the legs back to the heart, reducing blood pooling and alleviating symptoms of low blood pressure. They are especially useful for individuals who experience dizziness or faintness when standing for prolonged periods.
Also see | World Hypertension Day 2024: 7 often-ignored symptoms of high blood pressure
Avoid alcohol: Alcohol can dilate blood vessels and lower blood pressure, exacerbating symptoms of hypotension. Limiting or avoiding alcohol helps prevent further drops in blood pressure and supports overall cardiovascular health. If you choose to drink, do so in moderation and monitor your blood pressure regularly.
Rise slowly: Rapid changes in position can cause dizziness and light-headedness in people with low blood pressure. To minimise these symptoms, rise slowly from lying or sitting positions. Allow your body time to adjust to prevent sudden drops in blood pressure and ensure a smoother transition.
Monitor blood pressure: Regular monitoring of blood pressure helps track any changes and manage hypotension effectively. Use a home blood pressure monitor or visit a healthcare provider for routine checks. Keeping a record of your readings can help you make necessary adjustments to your lifestyle and treatment plan.
Manage stress: Chronic stress can impact blood pressure and overall health. Incorporate stress-reducing techniques like deep breathing exercises, meditation, or yoga into your daily routine. Managing stress helps maintain stable blood pressure and supports overall well-being, contributing to better health outcomes.
Always consult with a doctor before making significant changes to your diet or lifestyle, especially if you have other medical conditions or are on medication.
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