High blood pressure is one of the major health issues suffered by people aged 50 or over. It’s also among the top risk factors for stroke, a life-threatening chronic condition common in older adults.

Even worse, high blood pressure, also known as hypertension (HPT), is considered a silent killer. It doesn’t have definitive symptoms unless it’s severe. This puts older adults at an even higher risk for heart disease, stroke, and heart failure, among other things.

There are signs, however, of high blood pressure that should never be neglected. These include headaches, lightheadedness, vision changes, shortness of breath, and irregular heartbeat. If you ever felt any of these, check your BP and lower it if it’s high.

Here are ways to quickly and safely lower blood pressure at home:

Take Your Prescribed Medicine

Like any health condition, medication adherence is key to managing hypertension fast. Across the world, there are four medications that are commonly used for lowering blood pressure, including:

• angiotensin-converting enzyme (ACE) inhibitors
• amlodipine besylate
• calcium channel blockers
• generic hydrochlorothiazide (HCTZ)

Access to these high blood pressure medications shouldn’t be as hard as before since every country offers them for free or sells them at a low price. There are discount programs available to further lower their costs as well, such as state government-sponsored subsidies or company promotions like Exclusive Hydrochlorothiazide Discounts.

For those who keep forgetting their medicines, it’s recommended to take time at the same time every day. Coincide it with your daily routine to make it turn into a habit. For example, take it after morning coffee or before going to bed.

Take A Hot Bath or Shower

Hot baths or showers lower blood pressure in many ways. The first is through vasodilation. It’s a medical term for widening the body’s blood vessels, allowing more blood flow through vessels, and lowering blood pressure.

The high temperature in hot baths and showers is the one that triggers vasodilation. When the body recognizes that it’s hotter than normal, it cools itself down by dilating blood vessels. This not only allows heat to be lost to the air but also lowers blood pressure.

Another way is through relaxation, and it happens in many ways:

1. Heat dilates the blood vessels and promotes blood flow, helping sore and tightened muscles relax. Relaxed muscles often require less blood, which lowers blood pressure.
2. Hot baths or showers relax one’s mind. Mental relaxation sends signals to the circulatory system to relax. Like relaxed muscles, staying calm and relaxed lowers blood pressure.

Lastly, hot baths or showers regulate body temperature. If a high temperature dilates blood vessels, a low temperature narrows blood vessels. More pressure is needed to force blood through narrowed arteries and veins when it happens.

Take hot baths and showers at less than 100 degrees for only 15-30 minutes. Research has also recommended taking them before bedtime to improve sleep and keep blood pressure low the entire sleep.

However, hot baths and showers aren’t beneficial for everyone. They’re not recommended for those who have heart conditions because they may increase heart rate. Speak to your doctor before trying these remedies to lower blood pressure at home.

Practice Breathing Exercises

Research has shown that doing breathing exercises daily lowers blood pressure. They activate the parasympathetic nervous system (PNS), a group of nerves that relax the body during stressful or dangerous situations. Like hot temperature, activated PNS dilates blood vessels, which, as mentioned, lower blood pressure.

Here are easy breathing exercises that can be done anywhere, anytime:

1. 30-Second Breathing Exercise: Take six 5-second long deep breaths within 30 seconds.
2. 4-7-8 Breathing Exercise: Breathe in for four seconds, hold it for seven seconds, and let it out for eight seconds.
3. Equal Breathing Exercise: Similar to 4-7-8, but focuses on equal breath length. For example, inhale, hold your breath, and exhale every after four seconds.

Stay Hydrated

Dehydration increases sodium levels in the blood. When this happens, the antidiuretic hormone vasopressin tells the kidneys to reabsorb more water. While this is normal, vasopressin selectively elevates free water reabsorption in the kidneys, which can increase blood pressure. To avoid this, ensure to stay hydrated.

For those who find it hard to drink water, consider the following options:

• Water-rich fruits and vegetables (like watermelon, honeydew, or cucumber)
• Fruit or vegetable smoothies
• Fruit or vegetable-infused water
• Milk
• Decaffeinated herbal tea
• Low-sodium soup
• Sugar-free sparkling water

Avoid Stress

The stress hormone cortisol narrows the blood vessels, consequently increasing blood pressure. When stressed, do everything you can do to relieve it. Consider the hot baths and breathing techniques mentioned earlier or anything that’ll help you release stress, such as fun activities, exercising, or simply resting.

However, don’t rely on unhealthy habits as your ways of coping. These include alcohol, smoking, and caffeine. They only provide temporary relief and won’t eliminate your stress. Instead, tackle the causes of your stress for better results.

Final Thoughts

There is no cure for high blood pressure at this moment. Still, older adults and other younger hypertensive patients must take the necessary steps. Besides what has been mentioned here, having an active routine, following a DASH (dietary approaches to stop hypertension) diet, and regularly seeing a doctor are advised.