Low Blood Pressure: What to Do? Symptoms & 8 Solutions

Low blood pressure, or hypotension, is a condition where blood pressure is lower than normal. While it's often considered healthy, it can cause unpleasant symptoms such as dizziness, fatigue, and fainting.

What is low blood pressure?

Your blood pressure is measured in two values:

• Systolic pressure (top number): The pressure when your heart contracts
• Diastolic pressure (bottom number): The pressure when your heart relaxes

Normal blood pressure is around 120/80 mmHg. We speak of low blood pressure when values are below 90/60 mmHg.

Types of low blood pressure:

1. Orthostatic hypotension: Blood pressure drop when standing up
2. Postprandial hypotension: Blood pressure drop after eating
3. Chronic hypotension: Persistently low blood pressure

Symptoms of low blood pressure

Not everyone with low blood pressure has symptoms. Common symptoms include:

• Dizziness or feeling lightheaded
• Fainting or near-fainting
• Blurred vision
• Fatigue
• Concentration problems
• Nausea
• Cold, clammy skin
• Rapid, shallow breathing

8 Effective solutions

1. Drink enough water

Dehydration is a common cause of low blood pressure. Adequate fluids increase blood volume.

How to do it:

• Drink at least 2 liters of water per day
• Drink extra in hot weather or during exercise
• Start the day with a glass of water

2. Increase your salt intake (in moderation)

Salt retains fluid in your body, which raises blood pressure.

How to do it:

• Add some extra salt to your meals
• Eat salty snacks like olives or salted nuts
• Consult your doctor about the right amount

3. Eat smaller, frequent meals

Large meals can cause postprandial hypotension as blood flows to your digestive system.

How to do it:

• Eat 5-6 smaller meals per day
• Avoid large amounts of carbohydrates
• Rest briefly after eating

4. Stand up slowly

Orthostatic hypotension occurs when standing up too quickly.

How to do it:

• Sit upright first before standing
• Wait 30 seconds in a sitting position
• Stand up slowly and hold onto something
• Move your legs before standing

5. Wear compression stockings

Compression stockings prevent blood from pooling in your legs.

How to do it:

• Wear stockings with light to moderate compression
• Put them on in the morning before getting up
• Choose stockings that reach the knee or thigh

6. Drink coffee or tea

Caffeine constricts blood vessels and temporarily raises blood pressure.

How to do it:

• Drink 1-2 cups of coffee in the morning
• Or choose green or black tea
• Don't drink too late in the day

7. Avoid alcohol

Alcohol dilates blood vessels and lowers blood pressure.

How to do it:

• Limit alcohol consumption
• Don't drink on an empty stomach
• Drink water alongside alcohol

8. Exercise regularly

Regular exercise improves blood circulation and helps regulate blood pressure.

How to do it:

• Walk for 30 minutes daily
• Do strength training for your leg muscles
• Avoid standing still for long periods
• Alternate sitting work with movement

When to see a doctor?

Consult a doctor if:

• You faint regularly
• Your symptoms suddenly worsen
• Your low blood pressure is accompanied by fever or infection
• You're taking medications that can affect blood pressure
• Your symptoms impact your daily life

Conclusion

Low blood pressure is usually not dangerous and can even be protective for the heart and blood vessels. However, if you experience symptoms, these 8 solutions can help. Start with drinking enough water and standing up slowly – these are the easiest adjustments that often make a big difference.