Low blood pressure usually gets a pass. We spend so much time worrying about the "silent killer" of hypertension that when a reading comes back at 90/60, most doctors just give a thumbs up and send you on your way. But for a lot of people, that low number feels like absolute garbage. You stand up too fast and the world goes gray. Your brain feels like it’s wrapped in cotton wool. You’re tired, you’re dizzy, and honestly, you’re frustrated because "healthy" shouldn’t feel this weak.
If you're wondering how to raise your blood pressure, you’ve probably realized that having "perfect" low numbers isn't a prize if you can't get off the couch without fainting. We aren't talking about a temporary fix here. We’re talking about actual physiological shifts.
The medical term is hypotension. Generally, doctors look for anything under 90/60 mmHg. But numbers are kinda relative. A marathon runner might live at 85/55 and feel like a superhero. You might be at 100/70 and feel like you’re walking through waist-deep water. It’s the symptoms that matter. If you’re symptomatic, your pressure is too low for you.
The Salt Myth and Why Your Body Needs Sodium
We’ve been conditioned to view salt as the enemy. For decades, the American Heart Association has been shouting from the rooftops to keep sodium under 2,300 milligrams a day. If you have low blood pressure, ignore that. Seriously.
Sodium is an osmolite. It pulls water into your bloodstream. More water in the pipes means more pressure. It’s basic physics. When you don't have enough salt, your blood volume drops. When blood volume drops, your heart has to work twice as hard to get oxygen to your brain. That’s why you feel dizzy.
Try adding high-quality sea salt to your meals. Not just a pinch. Actually season your food. Some specialists, like those at the Dysautonomia International conferences, often suggest patients with Postural Orthostatic Tachycardia Syndrome (POTS) consume between 3,000 to 10,000 milligrams of sodium a day. That is a massive amount compared to the average person. Don't just jump to 10 grams tomorrow, obviously. Start slow. Olives, pickles, and soy sauce are your friends here. If you hate salty food, look into buffered salt tablets like Vitassium, which are designed specifically for people who need to raise their pressure without destroying their stomach lining.
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Hydration is more than just chugging water
You can drink four gallons of water a day and still be dehydrated if your electrolytes are off. If you drink plain water all day, you might actually be flushing out the little sodium you have left. This is a common trap. You think you’re helping, but you’re just diluting your system.
Focus on "volume expansion." This means drinking fluids that actually stay in your vessels. Think electrolyte drinks, bone broth, or even just adding a half-teaspoon of salt to a liter of water with some lemon. Dr. Satish Raj, a renowned researcher in autonomic disorders at the University of Calgary, has often highlighted that aggressive fluid intake—specifically about 2 to 3 liters a day—is a cornerstone of managing low pressure.
How to Raise Your Blood Pressure Through Movement
Exercise seems counterintuitive when you feel like fainting. But "muscle pumping" is a real thing. Your veins have one-way valves. When your calf muscles contract, they squeeze the blood back up toward your heart. If your legs are weak, the blood just pools in your feet.
- Lower body strength is king. Focus on squats, lunges, and calf raises. The stronger your legs, the better your "second heart" (your calves) works.
- Counter-maneuvers. If you’re standing in line and start to feel "pre-syncope" (that lightheaded, tunnel-vision feeling), cross your legs and squeeze your thighs together. Or clench your fists and tense your arms. This manually forces blood back toward your brain.
- Avoid the "stand up and bolt" move. Take your time. Sit on the edge of the bed for a full minute before standing. Let your nervous system catch up.
The Compression Secret
If your blood is pooling in your legs, you need to physically push it up. This is where compression garments come in. Forget those flimsy ankle-high socks. They don't do much for blood pressure. You need medical-grade compression, usually 20-30 mmHg, that goes up to at least your mid-thigh or, better yet, your waist.
Abdominal compression is actually more effective than leg compression. Why? Because a huge chunk of your blood can get "stuck" in your splanchnic (abdominal) bed. By wearing a high-waisted compression legging or an abdominal binder, you’re keeping that blood in active circulation. It’s not the most fashionable look, but the mental clarity it provides is usually worth the wardrobe sacrifice.
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Small Meals and the "Post-Carb Crash"
Have you ever noticed that you feel significantly worse after a big bowl of pasta or a heavy Thanksgiving dinner? There’s a reason for that. It’s called postprandial hypotension.
When you eat a large meal, especially one heavy in refined carbohydrates, your body sends a massive amount of blood to your digestive tract to process the food. If your blood pressure is already low, there isn't enough left for your brain. You'll feel sleepy, dizzy, and "out of it" about 30 to 60 minutes after eating.
- Eat smaller, more frequent meals throughout the day.
- Cut back on high-glycemic carbs like white bread, sugary cereals, and white rice.
- Focus on protein and fats, which require a steadier, less aggressive blood flow for digestion.
Pharmacological Options: When Salt Isn't Enough
Sometimes, lifestyle changes just don't cut it. If you've tried the salt and the stockings and you're still hitting the floor, it’s time to talk to a cardiologist or a neurologist who specializes in the autonomic nervous system.
There are three main players in the medication world for low blood pressure. First, there’s Fludrocortisone. It’s a steroid, but not the muscle-building kind. It helps your kidneys retain sodium. More sodium, more volume. Then there’s Midodrine. This is a vasopressor. It tells your blood vessels to tighten up, which narrows the "pipes" and raises the pressure. Finally, there’s Mestinon (Pyridostigmine), which is often used off-label to help the nerves communicate better with the blood vessels.
These aren't over-the-counter fixes. They have side effects. Midodrine can make your scalp tingle like crazy. Fludrocortisone can tank your potassium levels. You need a doctor who actually listens to your symptoms, not just one who sees "95/65" and tells you you're fine.
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Surprising Triggers to Avoid
It’s not just about what you do; it’s about what you stop doing. Heat is a massive vasodilator. When you get hot, your blood vessels open up to try and cool you down. This is why people with low blood pressure often faint in hot showers, saunas, or on humid summer days. Keep your showers lukewarm. If you must have a hot shower, have a cold glass of water nearby and maybe a shower chair.
Alcohol is another big one. It’s a diuretic and a vasodilator. That’s a double whammy for your blood pressure. Even one glass of wine can send your numbers plummeting an hour later.
Then there’s the "valsalva" maneuver—basically straining. Whether it’s lifting something heavy or straining on the toilet, that internal pressure can trigger a drop in heart rate and blood pressure. Take it easy.
Why Caffeine is a Double-Edged Sword
You’d think coffee would be the perfect fix. It’s a stimulant, right? For some, a cup of coffee provides a temporary spike in pressure that clears the brain fog. But for others, caffeine acts as a diuretic, making them pee out more fluid and salt, ultimately lowering their pressure long-term.
If you use caffeine to raise your blood pressure, watch your reaction closely. If you feel great for thirty minutes and then crash into a dizzy spell, the coffee is likely making your problem worse. Switch to tea or just stick to salted water.
Actionable Steps for Today
Stop trying to "tough it out." If your blood pressure is low enough to cause symptoms, your body is telling you it's struggling to oxygenate your most vital organ.
- Buy a reliable cuff. Don't rely on the pharmacy machine. Get an Omron or similar upper-arm cuff and track your numbers in the morning, after lunch, and when you feel symptomatic.
- The 2-Glass Rule. Drink two full glasses of cold water before you even get out of bed. This has been shown to provide a "pressor effect" that can raise systolic pressure by 20 points for an hour.
- Check your meds. Are you on anti-anxiety meds? Diuretics? Certain antidepressants? Many drugs have "orthostatic hypotension" as a side effect.
- Salt your water. It sounds gross, but a pinch of salt in your morning water can change your entire day.
Low blood pressure isn't a badge of health if it's stealing your quality of life. Start by increasing your salt and fluid intake, get some decent compression gear, and don't be afraid to demand a deeper investigation from your medical provider. You deserve to stand up without the world disappearing.