A sudden spike in blood pressure levels can be shocking and even dangerous if the spike is persistent and left untreated. When the blood pressure suddenly goes high, the range is commonly referred to as hypertensive urgency. Sudden spikes in blood pressure can be due to environmental or lifestyle factors, including poor diet, dehydration, or underlying health issues. It is crucial to be evaluated by a doctor if the spikes are frequent, whereas there are steps to be followed at home in a safe manner for conditions like hypertension. In most cases, simple and subtle home remedies can help to mitigate the blood pressure spikes before you receive treatment from the doctor.
Here are 7 natural ways to reduce the sudden spike in blood pressure, and beneficial for overall cardiovascular health
1. Practice Deep Breathing
Taking slow, deep breaths calms the nervous system and lowers blood pressure. Deep breathing leads to dilation of blood vessels and results in normalising the blood flow. Inhale slowly through the nose for 4 seconds, hold for 4 seconds, and then slowly exhale. Repeat this entire process for 5-10 minutes in a quiet environment, which can lessen the stress levels and quickly lower the increased readings.
2. Sit and Relax
If you feel symptoms of hypertension, stop whatever work you are doing, including physical activity and sit in a quiet place. Do not lie down flat, as the body must be kept in an upright position. Make sure your back is supported, and try to relax your body. Physical and mental stress is a heavy burden on your heart; lower it as much as you can, which will lower the blood pressure.
3. Drink Water
When you are dehydrated, your blood vessels are tightened, which causes an increase in blood pressure. You should drink a glass of water, and drink it slowly. Staying hydrated keeps the blood circulating well and allows the blood pressure to normalise during a spike.
4. Cold Water Splash
Splash cold water on your face. Putting cold water on the face stimulates the vagus nerve and helps to slow down the heart rate and reduce blood pressure. It also refreshes your nervous system and provides a soothing effect due to the rise in BP.
5. Do not consume salt or caffeine
Whenever you have a spike, avoid the consumption of salty snacks, caffeine, and processed foods. These food items can increase blood pressure and exacerbate your symptoms. Instead, you must prefer calming ingredients or herbal teas, including chamomile or hibiscus, which help in lowering blood pressure naturally.
6. Take short, slow walks
If you feel stable and there is no effect of lightheadedness, try a slow walk. Some light movements help in bringing the levels down by decreasing the stress hormones and triggering the blood vessels to dilate for better blood circulation. Avoid too much or vigorous activities when you're experiencing sudden spikes, and always listen to what your body is signalling.
7. Keep records and check your BP
Use a digital monitor, and check the reading every 15-30 minutes. Keep a record of this, it will allow you to track trends with blood pressure and be helpful for your doctor to evaluate the treatment. If the BP is consistently high at 180/120 mmHg, seek emergency medical help as soon as possible.
These were some home remedies that may help in bringing down an unexpected blood pressure, but they aren't replacements for critical care. If your blood pressure is considerably high or you often experience sudden spikes in your blood pressure levels, you should reach out to a doctor quickly. Whereas it is important to manage your stress, maintain a healthy diet that supports your heart health, stay hydrated and take prescribed medications to keep your blood pressure down in a sudden situation. Regular check-ups and listening to your body are beneficial for protecting against serious complications.