Looking for ways to lower your blood pressure, but don’t know where to start? In this blog, we explore sustainable best practices to lower blood pressure in a holistic, long-term way.
What is Normal Blood Pressure by Age?
The younger you are, the lower your blood pressure will be. [1] Newborn babies’ blood pressure could be as low as 60/20 and still be considered normal.
People who are 60 years old or older could be 139/70 and be normal. Throughout your life, your “normal” blood pressure will creep higher year by year. Generally, 120/80 or so is normal from adolescence through middle age.
What Causes High Blood Pressure?
A lot of the time, high blood pressure is idiopathic, meaning that the cause isn’t obvious. Certain factors contribute to it, such as atherosclerosis. Other times, an underlying condition causes high blood pressure.
Congenital heart defects, tumors on the adrenal gland, or kidney disease are three of those conditions. Some medicines also cause elevated blood pressure.
How to Lower Blood Pressure
Always remember to check with your doctor before starting any treatment, holistic or otherwise. In some cases, you may not be a good candidate for trying to manage your blood pressure without medication. However, even in those cases, with your doctor’s approval, adopting one or more of the following strategies will be helpful. [3]
- Losing weight: Even modest weight loss can make a meaningful difference in your blood pressure—typically about 1 mm of mercury for every 1 kg lost.
- Exercising regularly: By strengthening your heart through cardiovascular exercise, you can reduce the pressure necessary to keep your blood circulating.
- Eating a good diet: Be sure to include fruits and vegetables. Get enough vitamins and minerals in your diet.
- Get enough sleep: Be sure to sleep at least seven hours every night. Also, develop a sleep schedule, and stick to it.
- Reduce stress: Take it easy. Do things that you enjoy, such as relaxing hobbies, listening to music, reading, or having quiet conversations with the people you love.
- Keep track of your blood pressure at home: Remember, though, that you should have regular checkups with your family doctor to ensure that your blood pressure is still good.
- Watch blood sugar and cholesterol: Get regular bloodwork done so that you can make dietary changes, if necessary, based on the results.
When Is the Best Time to Take Blood Pressure?
The Mayo Clinic says to take it in the morning before you eat or drink anything and at night just before going to bed. You should keep track throughout the day, however, so that your doctor can get an overall picture of your high blood pressure over time.
What is a normal blood pressure? Remember, it varies not only by age but also by your specific characteristics. It’s always best to ask your doctor what’s normal for you.
References
- https://www.hri.org.au/health/learn/risk-factors/what-is-normal-blood-pressure-by-age
- https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410
- https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
- https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20047889