Do you ever suffer from dizziness or a dry mouth? A clammy skin or spots before your eyes when you suddenly stand up quickly? Then your blood pressure may be too low. Many people struggle with high blood pressure, but I know several women who have low blood pressure. Low blood pressure is generally not dangerous but can have unpleasant consequences. With low blood pressure, you can quickly become short of breath. You may even experience concentration problems and nausea. The opposite of feeling vital. That’s why today eight healthy tips to boost your blood pressure.
What exactly is low blood pressure?
If you have low blood pressure, it means that the pressure in your blood vessels and arteries is below the optimal pressure. At an optimal pressure – the healthy blood pressure – the mmHg values (millimeter mercury pressure values) are around 120/80. The upper pressure, the 120, is the pressure at the moment that your heart beats and therefore pumps blood around. The negative pressure, the 80, is the pressure between two heartbeats. Do you have low blood pressure? Then the mmHg values for women are around 100/60. It is slightly higher for men. Your blood pressure is high if you are above 140/100 mmHg.
Don’t panic if you have slightly lower blood pressure. That doesn’t mean you’re unhealthy. Athletes often also have lower blood pressure. Their hearts have been ‘trained’ by prolonged physical exertion and can therefore pump blood more efficiently, per heartbeat. It may also be that somewhat lower blood pressure is just part of you. We are all unique. As long as you don’t experience any annoying symptoms, there’s nothing to worry about.
Do you have low blood pressure?
Do you have lower blood pressure, are you not a top athlete and do you experience some complaints? Then it is good to raise your blood pressure a bit. Nausea is no fun, but fainting can also be dangerous. If you recognize several of the symptoms below, have your blood pressure measured by your doctor or measure your blood pressure yourself. Nowadays, blood pressure monitors can be bought everywhere for about two bucks.
I advise you to get such a device at home. In this way, you can keep a close eye on your blood pressure. If you have normal blood pressure, checking once a month is sufficient. Preferably always measure at the same time of the day, your blood pressure can vary a lot per time of day. Do you want to know which one I have at home? Then click here.
10 Symptoms of low blood pressure
1 Dizziness or light-headedness
Low blood pressure means your heart pumps less blood to your head and brain. This can make you dizzy or make you feel light-headed.
2 Fainting or seeing black before the eyes
If you don’t take it easy when you feel dizzy or light-headed, such as standing still, sitting, or lying down, your eyes can turn black. In the worst case, you could even faint.
3 More than normal thirst
Low blood pressure can be the result of dehydration. Dehydration decreases the volume of blood in your body, which causes your blood pressure to drop. Your body wants to make up for the deficiency, so you get extremely thirsty.
4 Concentration Problems
Low blood pressure means less blood gets to your brain. This makes thinking more difficult. For example, it will cost you more effort to come up with solutions to simple problems. Focusing and concentrating becomes difficult.
5 Blurred vision after getting up
Blurred vision or seeing spots in front of your eyes when you just got up can also be a sign of low blood pressure. Due to lower blood pressure, your body is less able to pump blood quickly. And that is necessary if you suddenly get up from bed or a chair.
Just like your brain, your gut needs blood to function properly. Is there not enough blood going to the intestines? Then you can get nauseous.
7 Cold skin
Do you often have cold (and clammy) skin? Then this is a sign that the blood circulation in your skin is not optimal. This could be due to low blood pressure. The body first pumps blood to your vital organs – because they are more important – and only then to the skin. Your skin gets less blood and is therefore colder.
8 Shortness of breath
Muscles also need blood to function. Like the diaphragm muscles, you use when you breathe. Do you have lower blood pressure? Then you may not be able to expand your chest as well, causing you to experience shortness of breath.
9 More Than Normal Fatigue
Your blood ensures that your entire body and organs receive sufficient nutrients and that waste products are removed. That is necessary for everything you do. With low blood pressure, it takes longer before your body receives the necessary nutrients and waste products are removed. As a result, your body has to make do with less fuel. That is why you are tired more, earlier and faster.
10 Feeling Depressed
Your brain also gets less fuel. While the brain desperately needs this for the production of, for example, hormones that provide a ‘happy feeling’‘. Low blood pressure can therefore also have psychological consequences and even cause depression!
Possible causes of low blood pressure
If you think your blood pressure is low, measure it yourself or have it measured. If so, try to determine the underlying cause. Possible causes include a deficiency of vitamin B12 (especially in vegans and vegetarians) and folic acid. The use of certain medicines, diabetes, thyroid problems, or low blood sugar can also cause low blood pressure.
Try to find the cause and deal with it. After all, that’s where your complaints come from. So get your B12 and folic acid tested. Read the package inserts of medicines you use and consult with your doctor about whether there is an alternative, tackle low blood sugar and/or diabetes at the root.
Raising your blood pressure with food
Do you have low blood pressure and want to raise it? Try some of the suggestions below and see what happens. Who knows, you might raise your blood pressure enough in this healthy way.
Tip 1 – Drink a cup of licorice tea every day
Licorice is the herb that raises blood pressure. Licorice contains the substance glycyrrhizin, which has an immediate effect on blood pressure. Stick to 3 to 4 cups a day for optimal blood pressure.
Tip 2 – Alternate your licorice tea with ginseng tea:
Ginseng tea is also known for multiple health benefits, such as strengthening the immune system and boosting endurance. It also boosts blood pressure. This is due to the stimulating effect. Drink the tea several times a week and then at the beginning of the day, for its invigorating effect.
Tip 3 – Add some extra (healthy) salt to your diet
Is that allowed? Is that healthy? Yes! If you have low blood pressure, your body could use some extra salt. Salt keeps the body fluid, which makes the blood better transported. Adding some extra salt to your soup or salad is also an option. However, do not use table salt (jozosalt). Your body has nothing to do with that. Use Celtic sea salt or Himalayan salt, they also contain valuable minerals.
Tip 4 – Bake an organic chicken breast
Chicken contains vitamin B12 and vitamin B12 is very important for blood pressure. This vitamin plays a role in the regulation of the pressure in the blood vessels and ensures the production of red blood cells. So now and then bake an (organic) chicken breast for a dose of B12 or increase this vitamin with a supplement if you don’t eat meat.
Tip 5 – Drink more water (less alcohol)
Especially important if you take some extra salt. The salt in your body must be in balance with the fluid. By drinking enough you prevent your blood pressure from falling due to fluid deficiency. Stir a generous pinch of sea salt into a large glass of water; then you have two birds with one stone. Alcohol causes dehydration, so be careful with it.
Incidentally, you can initially also get too high a blood pressure and an accelerated heart rate due to fluid deficiency, because the blood then thickens and you have to work harder to pump it around in your body. It is also important to drink enough water.
Tip 6 – Drink a cup of coffee
If you feel your blood pressure is on the low side, quickly raise it with a cup of coffee. The caffeine in it causes the blood vessels to contract slightly, causing blood pressure to rise slightly. Because caffeine has a diuretic effect in the short term, it is best to drink an extra glass of water after your cup of coffee.
Tip 7 – Put kelp and seaweed on your menu
I’m not a fan of using a lot of dairy. But if you are vegetarian, cheese can provide the necessary vitamin B12. Are you vegan? Then put kelp and seaweed on your shopping list to normalize your blood pressure through food with vitamin B.
Tip 8 – Salad with chickpeas and/or asparagus
Both chickpeas and asparagus contain a lot of folic acids. A nutrient that, like B12, is important for your blood. For example, a lack of folic acid can cause anemia, which in turn can be the cause of your low blood pressure. So treat yourself regularly with a delicious lunch salad with chickpeas and/or asparagus.
Your blood pressure may be low, especially after a meal. If so, eat a small amount more often a day instead of a lot three times a day. And of course pay attention to the quality of your food: the unprocessed and fresher, the better. So real food, but I don’t have to tell you that anymore, do I?