Most people spend their entire lives trying to lower their numbers. They cut out the salt. They run until their lungs burn. But for some of us, the world goes dark every time we stand up too fast. It’s called orthostatic hypotension, and honestly, it’s exhausting. If you’ve ever felt that weird, dizzy sway while just trying to get out of bed, you know that figuring out how to increase your blood pressure isn't just a medical curiosity—it’s a survival tactic for getting through the day without hitting the floor.
Low blood pressure, or hypotension, is often ignored by doctors because, generally, a lower number means a lower risk of heart disease. But "generally" doesn't help when you're lightheaded at the grocery store. We’re talking about numbers usually below 90/60 mmHg. For some, that’s just their baseline. For others, it’s a recipe for fatigue, blurred vision, and a general sense of being a "zombie."
Why Your Blood Pressure is Bottoming Out
Your body is basically a complex plumbing system. When you stand up, gravity tries to yank all your blood down into your legs. A healthy nervous system snaps into action, narrowing your blood vessels and kicking your heart rate up a notch to keep the oxygen flowing to your brain.
Sometimes, that system lags.
Dehydration is the biggest culprit. It's boring, I know. But if you don't have enough fluid in your pipes, the pressure drops. It’s simple physics. Then you have things like Vitamin B12 or folate deficiencies which can lead to anemia. If you don't have enough red blood cells, your blood is "thinner" in a sense, and your pressure sags.
According to the Mayo Clinic, even certain medications—like diuretics or some antidepressants—can accidentally tank your numbers. It’s a delicate balance. You might be taking something for anxiety that is secretly making you feel like you’re about to pass out every time you reach for a coffee mug.
Quick Fixes for How to Increase Your Blood Pressure Right Now
If you're feeling the "woosh" in your head right this second, stop what you're doing.
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Cross your legs. Seriously. If you’re sitting, crossing your legs at the knee can help squeeze blood back up toward your torso. If you’re standing, try the "scissor" move—cross your thighs firmly and squeeze. It sounds silly, but it’s a validated physical counter-maneuver.
Drink a massive glass of water. Like, right now.
Increasing blood volume is the fastest way to get those numbers moving. Dr. Christopher Gibbons, a neurologist at Harvard-affiliated Beth Israel Deaconess Medical Center, often suggests that for people with chronic low pressure, "bolus drinking"—downing about 16 ounces of cold water—can cause a sympathetic nervous system flare that raises blood pressure within minutes. It’s not a permanent fix, but it’s a great bridge.
Then there is the salt factor.
We’ve been told salt is the devil for decades. But if your pressure is chronically low, salt is your best friend. Sodium holds onto water in your bloodstream. Sprinkle some extra sea salt on your eggs. Grab a handful of olives. Some doctors even suggest salt tablets, though you should never, ever start those without a blood test because you don't want to accidentally blow out your kidneys or cause edema.
The Compression Secret
Ever seen those tight, knee-high socks that nurses wear? They aren't just a fashion statement. Compression stockings apply pressure to your lower legs, preventing blood from pooling in your feet. This keeps more volume in your upper body.
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But here is the trick: knee-highs often aren't enough. Many specialists in dysautonomia (the fancy word for a nervous system that can't regulate things like BP) recommend waist-high compression. It’s harder to get into—honestly, it feels like wrestling a giant rubber band—but it covers the "splanchnic" bed, which is the area in your abdomen where a huge amount of blood can hide.
Eating and Drinking for Higher Numbers
Forget the "three big meals" rule.
Digestion takes a lot of energy. After a huge Thanksgiving-style dinner, your body sends a massive amount of blood to your gut to process all that food. This leads to "postprandial hypotension." You’ll feel incredibly sleepy and dizzy about 30 to 60 minutes after eating.
Basically, eat like a grazer.
Small, frequent meals keep your blood flow steady instead of causing those massive diversions to your stomach. Also, watch the booze. Alcohol is a vasodilator—it opens up your blood vessels—and it’s also a diuretic. It’s a double whammy for low blood pressure. If you’re going to have a drink, match it 1:1 with a glass of salty electrolyte water.
- Licorice Root: Not the red candy stuff. Real, black licorice contains glycyrrhizic acid. This stuff actually changes how your kidneys handle potassium and sodium, leading to higher blood pressure. It’s so effective that people with high blood pressure are told to avoid it entirely.
- Caffeine: A quick cup of coffee can provide a temporary spike. It stimulates the adrenal glands and constricts blood vessels. Just don't overdo it, or the dehydration from the caffeine will kick your feet out from under you later.
- Electrolytes: Look for brands like LMNT or Liquid I.V. that have higher sodium counts. Most "sports drinks" are just sugar water with a tiny bit of salt. You want the stuff that tastes slightly like the ocean.
When to See a Doctor (The Serious Side)
I'm an expert writer, not your personal physician. If your blood pressure is low and you’re also experiencing chest pain, shortness of breath, or a cold, clammy sweat, that isn’t just "low BP." That could be a sign of a heart attack or internal bleeding.
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If you find that how to increase your blood pressure is a question you're asking every single morning, you need a workup.
A "Tilt Table Test" is the gold standard here. They strap you to a table and tilt you upright to see exactly how your heart and vessels react to gravity. It’s boring, then it’s miserable, then it’s over. But it can tell the difference between simple dehydration and something like POTS (Postural Orthostatic Tachycardia Syndrome) or Neurally Mediated Hypotension.
Some people end up on medications like Fludrocortisone, which helps the body retain salt, or Midodrine, which helps constrict the blood vessels. These are heavy hitters. They require monitoring. But for someone who can't walk to the mailbox without feeling like they're going to faint, they are life-changers.
Lifestyle Tweaks You'll Actually Do
Don't just jump out of bed.
When you wake up, sit on the edge of the bed for a full minute. Wiggle your toes. Flex your calves. This "wakes up" the vascular system. Only then should you stand up.
Also, reconsider your shower temperature. Scorching hot showers dilate your blood vessels and can cause your pressure to tank. If you’ve ever felt dizzy in the shower, that’s why. Try lukewarm water and finish with a cool rinse to help those vessels snap shut.
Finally, check your fitness. While "cardio is king" for most, people with low pressure often benefit more from lower-body strength training. Building up your calves, glutes, and quads creates a natural "pump" that helps push blood back up to your heart. Stronger legs equals better blood return.
Actionable Steps to Raise Your Pressure Today
- Check your meds: Look at every bottle in your cabinet. If anything mentions "diuretic" or "beta-blocker," talk to your doctor about the dosage.
- The 2-Liter Rule: Aim for at least 2 to 3 liters of fluid a day, and make sure a good chunk of that has electrolytes.
- Salt it up: Add a quarter-teaspoon of salt to your morning water if you know it's going to be a long day of standing.
- Elevation: Try sleeping with the head of your bed slightly elevated (about 15 degrees). This helps "train" your body’s pressure sensors overnight so they don't freak out when you stand up in the morning.
- Monitor: Buy a home blood pressure cuff. They’re cheap. Keep a log for a week—one reading while lying down, one after standing for three minutes. Take that log to your doctor. It’s the best evidence you can provide.
It’s a weird journey when everyone else is trying to get their numbers down and you’re just trying to keep yours high enough to function. But with enough salt, water, and some tactical leg squeezing, you can usually get back to feeling human again.