High blood pressure, also known as hypertension, occurs when blood is pumped through the arteries too hard, causing the heart to work too hard. In the journey to control blood pressure, changes such as adjusting your diet, increasing physical activity, or using prescribed medications often bring long-term effects. However, these measures cannot help you lower your blood pressure immediately in urgent situations.
In fact, there are times when your blood pressure suddenly spikes without you expecting it, such as after a bout of anxiety, excessive stress, dehydration, or consuming too many caffeinated drinks and stimulants like energy drinks. At that time, you may feel a severe headache, dizziness, nausea, these are warning signs that your blood pressure is exceeding a safe level.
What are easy ways to temporarily lower blood pressure at home?
In such situations, you can apply a few immediate support methods. Here are some techniques that can help stabilize blood pressure temporarily:
1. Practice deep breathing
Breathing slowly, evenly and deeply helps activate the parasympathetic nervous system, slows the heart rate and relaxes the blood vessels. You can sit still, put your hands on your belly, inhale through your nose for about 4 seconds, hold for 2 seconds and exhale through your mouth for 6 seconds. Repeat for at least 5 minutes.
2. Relax or meditate lightly
Find a quiet place, turn off all the noise, close your eyes and try to let go of any thoughts that make you stressed. Meditation or simply sitting quietly for a few minutes can also help lower blood pressure slightly in a short time.
3. Replenish water promptly
Dehydration causes blood volume to decrease, the heart has to work harder to pump blood, thereby increasing blood pressure. Drinking a glass of cool water (not too cold) can help improve the condition. But avoid drinking too much at once to avoid putting pressure on the heart.
4. Lie down straight and rest
Lie down in a comfortable position, with your head on a low pillow or lie on your side to help blood circulate more easily, reducing pressure on the heart. Avoid strenuous activities or moving around a lot when you have high blood pressure.
Essential tools to prepare at home to deal with high blood pressure
1. Electronic blood pressure monitor
In managing blood pressure at home, an electronic blood pressure monitor is the most important tool that everyone should own. Not only does it help you monitor systolic and diastolic blood pressure easily, this device also acts as an early warning when there are signs of abnormalities.
To ensure accuracy, you should choose a monitor on the upper arm instead of the wrist. Some models also have the ability to store measurement results, helping you track progress over time. Don’t forget to check the battery regularly and learn how to use it properly to avoid inaccurate results.
2. Low pillow
When feeling tired or showing signs of high blood pressure, it is very important to lie down and rest in the right position. A low, moderately soft pillow will prevent the head from being raised too high, thereby supporting more effective blood circulation. The correct lying position not only helps the body relax but also reduces pressure on the cardiovascular system, especially in situations where blood pressure shows signs of a slight increase.
3. Filtered water
Maintaining enough water for the body is a basic factor in helping to stabilize blood pressure. Prepare many small bottles of water or a clean glass bottle to easily replenish water at any time. Note that, when blood pressure is increasing, you should avoid drinking ice cold water because it can cause blood vessels to suddenly constrict, causing counterproductive effects.
4. Cold towels and gel packs
When feeling hot or tense, applying a cold towel or cool gel pack to the forehead, neck or nape is an effective way to soothe the body. These positions are often directly related to feelings of tension and blood circulation to the brain. You should prepare a gel bag in the refrigerator, avoid letting it get too cold and remember to use it properly to avoid heat shock.
5. Sturdy chair
When you need to sit down to rest, do breathing exercises or meditate, a chair with a backrest and armrests will bring a sense of safety and comfort. Place this chair in a quiet corner of the house, where you can spend a few minutes each day relaxing your body, helping your blood pressure gradually stabilize again.
6. Blood pressure monitoring notebook
Recording your blood pressure readings is a habit worth maintaining. A simple notebook can become a valuable health diary, where you record the measurement time, systolic – diastolic index, your body condition at that time and the medications you are taking. This information will be very useful when you need to provide data to your doctor during treatment.
7. Personal Medicine Box
A compact medicine box containing the medicines prescribed by your doctor, along with some items such as cotton, gauze, and a thermometer, will help you feel more secure in controlling your blood pressure.
However, always remember that you should not arbitrarily use fast-acting blood pressure lowering drugs without clear instructions. Check the expiration date regularly and keep the medicine box in a visible place in the house.
8. Emergency phone number list
In case of an unexpected blood pressure problem, it is very necessary to quickly contact your doctor, medical facility or relatives. Therefore, prepare a list of important phone numbers and post it in easy-to-see places such as on the refrigerator, bedside table or save it in your phone.
