Blood pressure is a measure of the pressure exerted against the body’s arteries, and it’s often used as an indicator of a person’s overall health. When your blood pressure is too low, you may experience symptoms like dizziness, nausea and fatigue. If left untreated, low blood pressure could increase your risk of falls, fainting and shock (which can lead to organ damage).
Fortunately, there are a variety of lifestyle and dietary modifications that can help. Read on for expert-approved recommendations on how to raise blood pressure safely.
What Is Hypotension?
Blood pressure is measured with two numbers: systolic (the top number) and diastolic (the bottom number). Normal blood pressure is marked by a systolic reading in the range of 90 to 120 mm/Hg and a diastolic reading of 60 to 80 mm/Hg.
When blood pressure readings drop below these ranges for an extended period of time, a person is likely experiencing low blood pressure, or hypotension.
While some may not experience any symptoms as a result of their low blood pressure, others may be left feeling tired, dizzy or even depressed. Over time, low blood pressure may deprive other organs and tissues of the blood flow—and therefore the nutrients—they need to function properly, explains Kurt Kaulback, M.D., a board-certified interventional cardiologist and clinical director of cardiovascular services for Inspira Health in New Jersey.
“While some causes of low blood pressure are not a cause for concern, others are serious medical conditions that require a comprehensive medical workup and treatment plan,” he adds.
Most common causes of hypotension include dehydration, sudden positional changes, medications and pregnancy. Athletes and others in excellent physical condition may also have low blood pressure due to the strength of their heart and circulatory system, but it’s typically not a cause for concern with this particular group of people. More serious causes could include acute blood loss, severe infection, valvular heart disease, heart attack or severe endocrinologic disorders, explains Dr. Kaulback.
How to Raise Your Blood Pressure Safely
Untreated hypotension can increase one’s risk for serious health complications. Therefore, it’s important to take steps to raise your blood pressure safely. Here are six expert-backed tips to help you do so.
Stay Hydrated
Severe dehydration can reduce the volume of blood circulating throughout the body, causing a reduction in blood pressure.
Hot weather, exercise, vomiting or persistent diarrhea can leave you needing additional fluids, says Allan Stewart, M.D., a cardiothoracic surgeon and the cardiovascular surgery medical director for HCA Florida Mercy Hospital. “Be sure to drink plenty of water throughout the day, and opt for beverages with electrolytes if you’ve been sweating a lot,” he adds.
Increase Salt Intake
Reducing salt consumption is frequently recommended to those struggling with high blood pressure, or hypertension. The opposite is true for those with hypotension.
Sodium helps regulate the amount of water in the body. Increasing your sodium intake may help increase blood volume and therefore blood pressure.
If you’re exercising or sweating more than usual, you’re likely losing more sodium, which could contribute to low blood pressure, says Dr. Stewart. He suggests adding a pinch of salt to food or snacks throughout the day, as well as drinking electrolyte-rich beverages like sports drinks to get an extra boost of sodium.
Eat Smaller Meals
“Postprandial hypotension (PPH) is a medical condition in which someone experiences a drop in blood pressure after eating,” explains Dr. Kaulback. “It’s more commonly found in older patients, especially those treated for high blood pressure or those with autonomic dysfunction from a disorder like Parkinson’s disease,” he says.
Dr. Stewart adds that individuals with certain heart conditions, such as aortic stenosis, may also experience low blood pressure after eating a large meal because their body is sending more blood to the intestines to help with digestion.
Those who experience low blood pressure after eating may respond better to smaller and more frequent meals, experts agree.
Limit Alcohol Consumption
Alcohol can have a direct effect on blood pressure levels. Research suggests that when consumed in large doses, alcohol decreases blood pressure for up to 12 hours and then increases blood pressure after the 13-hour mark.
If you’re prone to low blood pressure, it’s important to be aware of how much alcohol you’re consuming and limit your intake.
Wear Compression Stockings
Compression stockings, typically worn on the legs and sometimes the abdominal area, can help keep blood flowing properly by applying counterpressure. The gentle pressure to the extremities can help improve circulation back toward the heart and keep blood pressure from dropping.
This assistance is especially beneficial for those who experience low blood pressure due to inactivity or standing up quickly, as well as older adults, says Dr. Stewart.
Evaluate Medications
Some medications can lead to low blood pressure, including those prescribed for hypertension. “Sometimes an individual is on multiple blood pressure medications, which can contribute to hypotension,” adds Dr. Stewart.
“The body changes over time, and blood pressure medicine may just need to be adjusted periodically to reflect those changes,” he explains.
If you suspect your medication is contributing to your low blood pressure readings, speak with your health care provider before making any changes. They may recommend you adjust your dose or switch medications altogether.
When to See a Doctor
While lifestyle changes and other at-home treatments can help increase your blood pressure naturally, Dr. Kaulback urges anyone who believes they may have low blood pressure to consult a health care professional. “No one should initiate [self] management of hypotension without first consulting their health care professional.”
He adds that low blood pressure accompanied by symptoms of shock is considered a medical emergency that requires immediate medical attention.
Common symptoms of shock may include:
Cold, clammy skin
Pale or blue skin tone
Rapid, shallow breathing
Weak or rapid pulse
In most cases, low blood pressure can be managed effectively with safe, simple lifestyle modifications. Health care providers may also prescribe specific pharmacologic therapies to increase blood pressure in certain patients. If you believe you may have low blood pressure, seek medical help to determine the best treatment plan for your individual needs.