Blood pressure is the force of your blood pushing against artery walls. It’s measured with two numbers – systolic (top) and diastolic (bottom). If those numbers drift too high or too low, you might feel dizzy, tired, or get a headache. Knowing what’s normal for you makes a huge difference in staying healthy.
First, sit down for at least five minutes. Keep your back straight, feet flat, and arm supported at heart level. Use a cuff that fits snugly on your upper arm – too loose or too tight messes up the reading. Press start on an automatic monitor or have a professional take the reading. Write down both numbers and the time; tracking trends beats a single snapshot.
Cutting back on salty foods can drop systolic pressure by a few points. Add more potassium‑rich foods like bananas, sweet potatoes, and spinach – they help balance sodium. A brisk 30‑minute walk most days burns excess calories and keeps arteries flexible. If you smoke, quitting is like a reset button for your heart. Limit alcohol to one drink a day for women, two for men, and you’ll see a steady improvement.
Stress spikes your numbers too. Try deep‑breathing, a quick meditation app, or a hobby that relaxes you. Even a five‑minute pause can calm the nervous system and lower both systolic and diastolic readings.
When numbers stay high (130/80 mmHg or above) for a while, doctors may suggest meds. Azilsartan, for example, is a newer pill that targets hypertension by relaxing blood vessels. It’s often used when older drugs aren’t enough. Always discuss side effects and how it fits with any other meds you’re on.
Low blood pressure (under 90/60 mmHg) can be just as tricky. Common signs include light‑headedness when you stand up, blurry vision, or fainting. Hydration is key – drink water and add a pinch of salt if you’re prone to drops. Small, frequent meals keep blood sugar stable, which helps prevent sudden dips.
Keep an eye on your weight. Even a modest loss of 5‑10 % can shave off several points from a high reading. Combine that with strength training twice a week, and you support muscle mass that helps blood circulate efficiently.
If you notice persistent headaches, chest pain, or trouble breathing, don’t wait. Those could be warning signs that your blood pressure is causing damage. A quick call to your GP or an urgent care visit is the safest move.
In short, regular monitoring, a balanced diet, active movement, and stress control are the three pillars of blood pressure health. Pair them with doctor‑approved medication when needed, and you’ll keep your numbers where they belong – in the healthy zone.
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