How the hell can I get my blood pressure down?

[Bryonyshcmyony]

Measured today and itwas 136/97 so too high for them to give me my HRT prescription. I have to measure it twice daily for a week and send it to them.

I am a stone overweight (was almost 2 stone but I've lost 11lbs low carbing).

I have horses that I muck out daily plus constantly out pushing a barrow around, so no cardio but active

My dsis has MH probs and is calling me 10 x a day atm and that's very upsetting STRESS
Job likely to go kaput before Xmas STRESS
Four teens currently at home I love them all dearly but have absolutely no time to myself STRESS

I drink quite a lot of coffee and drink a bottle of wine a week.

Argh. Any tips?!

Switching to decaf may help

Do you get enough sleep at night?

Sell off the dc.....
Instant results...

Cutting back on salt helps, and losing weight if you're a bit over ideal. If you can't bring it down they can control it with meds and then give you hrt, so try not to stress too much!

Well done on the weight loss.

Can you have some time for yourself when you aren't rushing - yoga or swimming or just a walk in the woods?
Can you switch to caffeine-free?
Can you get a bit more sleep?

You need some kind of cardiovascular exercise. Anything that you will keep up.

Cut down on salt. Stop drinking.

Not fun. But worth it.

Cut down on salt. If you aren't adding it, then cut down on readymade foods as that's where you are eating it.

Cut out the coffee and the wine.

Set up some boundaries for yourself - you are not everyone's dumping ground for their problems as you have problems of your own. Yes, you would like to support them but you are not free 24/7 to do so as a sounding board. Make it clear to everyone that you love them dearly but you have some health problems of your own and are going to have some phone free time everyday. Book a call with your DSis everyday and if she rings outside of those calls remind her that you are going to speak later and wind the conversation up.

Mine's high but it's controlled by Ramipril. I only take 2.5mg a day. I'm also overweight but am hopefully going to keep on track to lose it this time and keep it off.

Was that taken at the surgery or at home? I have classic "white coat syndrome" - it's always on the high side when a medical professional takes it (I'm a healthy BMI, exercise several times a week, don't smoke, maybe drink a bit too much wine, don't add salt to food and barely eat processed food) but when I questioned this with the GP they lent me a monitor to take readings twice a day at home and they were all within normal range! That said, it sounds like you're under quite a lot of stress.

Although that is high, it could be a lot worse. Did you have it done at the doctors? Is it possible it was high due to anxiety 'white coat hypertension'. It could be considerably lower at home. at the Doctors I had a hideously high reading but normal at home.

Failing that. Cutting down on salt, exercise, eating healthier and losing weight. Trying to manage stress too but that's bleddy hard to do sometimes. Exercise is great. It can reduce stress and reduce bp.

Although it's high op, it's not scarily high for now.

For the week of readings take half an hour to completely relax before taking 3 readings ( the first will usually be the highest), record all three or the middle one.

Blood pressure fluctuates a huge amount in some people and simply relaxing with your brain switched off is enough to lower in in many cases.

In the longer term try to lose a bit of weight, work on reducing your stree and try to eat mostly unprocessed food.

Your diastolic is the issue here. If it were situational stress then your systolic would also be too high, which it isn't.

I'm in exactly the same boat. I've had high BP since the birth of my daughter which is managed by ramipril but despite several lifestyle changes (veggie, decaff drinks) it remains persistently too high in the 90s.

The only other thing to check is my weight. I'm a little overweight but not obese but I'm not convinced it'd help personally.

Watching with interest to see what others say.

I had high blood pressure for years, followed the DASH diet and gave up red meat (eventually gave up all meat and fish as well as coffee)... and it was sorted!

www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

And don't switch to decaf tea or coffee - these aren't caffeine free, they are just a lower caffeine level than their standard counterparts. It was my cardiologist that actually pointed this out to me. I know drink caffeine free herbal tea only. Thought the coffee would be really difficult to give up as I drank 6 to 8 large mugs of strong French press a day but it was surprisingly easy 🤷‍♀️

@Meggymoo777

And don't switch to decaf tea or coffee - these aren't caffeine free, they are just a lower caffeine level than their standard counterparts. It was my cardiologist that actually pointed this out to me. I know drink caffeine free herbal tea only. Thought the coffee would be really difficult to give up as I drank 6 to 8 large mugs of strong French press a day but it was surprisingly easy 🤷‍♀️

That is really interesting as I have found that decaff coffee still keeps me awake.

@Bryonyshcmyony I know right... apparently the term decaf is a marketing loophole 🙄

Things that might help
-reduce caffeine
-reduce alcohol
-lose some weight
-start regular cardio
-do something to reduce your stress - therapy, or ideally negotiate something with your sister and your kids to make life easier.
-medication.

How much do you want the HRT? Hopefully your home readings are better but if not?

have you only recently developed hypertension after previously being normal, has it slowly creeped up or has it been high for a while?

My blood pressure was really high and the more the GP talked about it the worse I got.
I was extremely stressed due to a work situation which had gone on for two years
Worried about my Dad as he gets depressed and my mum always calls me to chat about it !
Drinking
Overweight

So I applied for another job and got it, and the whole weight of two years of crap fell away ( I literally used sit in the car and cry in a layby on the way home )
Talked to my Dad a bit more and although he still gets down he's better
Quit drinking , I did start again but not wine or beer only clear spirits and less than 3 on a weekend.
Lost a bit of weight
Bought my own BP machine on the advice of my Dr and use it when I am relaxed not stressed about being in the surgery ( pre-pandemic )

I was given Ramipril and took it for a week, it frightened the life out of me I thought I was going to die coughing, so I stopped it the Drs didn't seem at all bothered when I told them .

I believe all of my results were caused by stress in some form or another

Cut the caffeine right down. Try parsley tea and keep losing weight.

There are alternatives to Ramipril such as Losartan. I have seen that work. Indapamide also helps the Losartan I believe.
Try eliminating all coffee, substitute low cal drinks.

@Bryonyshcmyony.........high blood pressure, or hypertension, can run in families. Do you have a family history of HBP?

Its a simple thing, but always always have a bottle of water near you or a glass. Drinking water helps with lots of things and most people don't drink enough.

Also yoga practice. Even if you are so pushed for time you can't get to a class there is beginners yoga fifteen minutes online now. you tube.

I'm guessing that you need to do opposite of me, as I have very very low blood pressure. I have to eat salt to raise blood pressure. I also have to be very careful with beetroot as it lowers blood pressure.

[quote LindyLou2020]**@Bryonyshcmyony.........high blood pressure, or hypertension, can run in families. Do you have a family history of HBP?[/quote]
I think so.