| How to Meditate Posted: 05 Nov 2019 12:00 AM PST The goal of meditation is to focus and understand your mind—eventually reaching a higher level of awareness and inner calm. Meditation is an ancient practice, but scientists are still discovering all of its benefits. Regular meditation can help you to control your emotions, enhance your concentration, decrease stress, and even become more connected to those around you.[1] With practice, you'll be able to achieve a sense of tranquility and peace no matter what's going on around you. There are many different ways to meditate, so if one practice doesn't seem to work for you, consider trying a different type that works better for you before you give up. [Edit]Sample Techniques [Edit]Getting Comfortable before You Meditate - Choose a quiet, peaceful environment. Meditation should be practiced in a peaceful location.[2] A tranquil environment will enable you to focus exclusively on the task at hand and avoid external stimuli and distractions. Find a place where you will not be interrupted for the duration of your meditation—whether it lasts 5 minutes or half an hour. The space does not need to be very large—a walk-in closet or even an outdoor bench can be used for meditation as long as you have privacy.
- For those new to meditation, it's especially important to avoid any external distractions. Turn off TV sets, phones, or other noisy appliances.[3]
- If you play music, choose calm, repetitive tunes to avoid breaking your concentration. You can also play white noise or quiet nature sounds, like running water.
- Your meditation space does not need to be completely silent, so you won't need earplugs. The sound of a lawnmower or dog barking shouldn't prevent effective meditation. In fact, being aware of these noises without letting them dominate your thoughts is an important component of meditation.
- Meditating outside works for many so long as you don't sit near a busy roadway or another source of loud noise. You can find peace under a tree or sitting on some lush grass in a favorite corner of a garden.
- Wear comfortable clothes. One of the major goals of meditation is to calm the mind and block out external distractions.[4] This can be difficult if you feel physically uncomfortable due to tight or restrictive clothing. Try to wear loose clothing during meditation practice and make sure to remove your shoes.[5]
- Wear a sweater or cardigan if you plan on meditating someplace cool, or bring a blanket or shawl you can wrap around yourself. You don't want the sensation of feeling cold to consume your thoughts.
- If you are in a place where you can't easily change your clothes, do your best to make yourself as comfortable as possible. Try just taking off your shoes.
- Decide how long you want to meditate. Before you begin, you should decide how long you are going to meditate. While many seasoned meditators recommend 20-minute sessions twice a day, beginners can start by doing as little as 5 minutes once a day.[6]
- Once you have decided on a time frame, try to stick to it. Don't just give up because you feel like it isn't working. It will take time and practice to achieve successful meditation. Right now, the most important thing is to keep trying.
- Find a way to keep track of your meditation time without distracting yourself. Set a gentle alarm to alert you when your time is up. Or time your practice to end with a certain event—such as the sun hitting a certain spot on the wall.
- Do some stretches before you start to prevent stiffness. Meditation usually involves sitting in one spot for a certain period of time, so it is important to release any tension or tightness before you begin. A couple of minutes of light stretching can help prepare both your body and mind for meditation. It will also prevent you from focusing on any sore spots instead of relaxing.[7]
- Remember to stretch your neck, shoulders, and lower back—especially if you've been sitting in front of a computer. Stretching out your legs—with an emphasis on the inner thigh—can be helpful when meditating in the lotus position.
- If you don't already know how to stretch, consider learning different stretching techniques to try before you meditate. Many meditation experts recommend doing light yoga stretches before meditation.
- Sit in a comfortable position. It is very important that you are comfortable while you meditate, so finding the best position for you is the goal.[8] Traditionally, meditation is practiced by sitting on a cushion on the ground in either a lotus position or half-lotus position, but this position can be uncomfortable if you lack flexibility in your legs, hips, and lower back. You want to find a posture that allows you to sit with a balanced, tall, and straight posture.
- You can sit—with or without crossing your legs—on a cushion, chair, or meditation bench.
- Once seated, your pelvis should be tilted forward enough to center your spine over your "sit bones," the 2 bones in your behind that bear your weight when seated. To tilt your pelvis into the right position, sit on the forward edge of a thick cushion or place something about thick under the back legs of a chair.
- You can also a use a meditation bench, which is usually built with a tilted seat. If you're using a bench that's not tilted, put something under it, so it tilts forward between .
- Straighten your spine once you're seated. Good posture during meditation will keep you more comfortable.[9] Once you're in a comfortable position, focus on the rest of your back. Start from your bottom and think about each vertebra in your spine as balancing one on top of another to support the whole weight of your torso, neck, and head.
- It requires practice to find the position that allows you to relax your torso with only slight effort being used to maintain your balance. Whenever you feel tension, relax the area. If you can't relax it without slumping, check the alignment of your posture and seek to rebalance your torso, so those areas can relax.
- The most important thing is that you are comfortable, relaxed, and have a balanced torso, so your spine can support all of your weight from the waist up.
- The traditional hand placement involves resting your hands in your lap, palms facing upward, with your right hand on top of your left. However, you can also rest your hands on your knees or leave them hanging down by your side.
- Close your eyes if it helps you focus and relax. Meditation can be performed with the eyes open or closed.[10] As a beginner, it is often best to try meditating with closed eyes in order to avoid visual distractions.
- Once you have grown accustomed to meditation, you can try practicing with your eyes open. This tends to help if you find yourself falling asleep when meditating with your eyes closed or if you experience disturbing mental images, which happens to a small number of people.[11]
- If you keep your eyes open, you will need to keep them "soft" by not focusing on any one thing in particular.[12]
- You don't want to go into a trance-like state. The goal is to feel relaxed, yet alert.[13]
[Edit]Trying Basic Meditation Practices - Follow your breathing. The most basic and universal of all meditation techniques, breathing meditation, is a great place to start your practice.[14] Pick a spot above your navel and focus on that spot with your mind. Become aware of the rising and falling of your abdomen as you breathe in and out. Don't make a conscious effort to change your breathing patterns. Just breathe normally.
- Try to focus on your breathing and only your breathing. Don't think about your breathing or pass any sort of judgment of it (e.g., "That breath was shorter than the last one."). Just attempt to know your breath and be aware of it.[15]
- Focus on mental images to guide your breathing. Imagine a coin sitting on the spot above your navel and rising and falling with each breath. Or picture a buoy floating in the ocean that's bobbing up and down with the swell and lull of your breathing. Alternatively, imagine a lotus flower sitting in your belly and unfurling its petals with every intake of breath.[16]
- Don't worry if your mind starts to wander. You are a beginner, and meditation takes practice. Just make an effort to refocus your mind on your breathing and try to think of nothing else.
- Repeat a mantra to help you focus. Mantra meditation is another common form of meditation that involves repeating a mantra (a sound, word, or phrase) over and over until you silence the mind and enter a deep, meditative state. The mantra can be anything you choose, so long as it's easy to remember.[17]
- Some good mantras to start with include words like "one," "peace," "calm," "tranquil," and "silence."
- If you want to use more traditional mantras, you can use the word "Om," which symbolizes omnipresent consciousness. Or you can use the phrase "Sat, Chit, Ananda," which means "Existence, Consciousness, Bliss."
- Silently repeat the mantra over and over to yourself as you meditate, allowing the word or phrase to whisper through your mind. Don't worry if your mind wanders off. Just refocus your attention and refocus on the repetition of the word.[18]
- As you enter a deeper level of awareness and consciousness, it may become unnecessary to continue repeating the mantra.
- Try concentrating on a simple visual object to relieve stress. In a similar way to using a mantra, you can use a simple visual object to focus your mind and allow you to reach a level of deeper consciousness. This is a form of open-eye meditation, which many meditators find helpful.[19]
- The visual object can be anything you wish. The flame of a lit candle can be particularly pleasant. Other possible objects to consider include crystals, flowers, or pictures of divine beings, such as the Buddha.
- Place the object at eye level, so you don't need to strain your head and neck to view it. Gaze at it until your peripheral vision starts to dim and the object consumes your vision.
- Once you are focused entirely on the object, you should feel a sense of profound serenity.[20]
- Practice visualization if you prefer to focus inward. Visualization is another popular meditation technique. One common type of visualization involves creating a peaceful place in your mind and exploring it until you reach a state of complete calm.[21] The place can be anywhere you like; however, it should not be entirely real. You want to imagine a unique place that's personalized for you.
- The place you visualize could be a warm, sandy beach, a flower-filled meadow, a quiet forest, or a comfortable sitting room with a roaring fire. Whatever place you choose, allow it to become your sanctuary.
- Once you have mentally entered your sanctuary, allow yourself to explore it. Don't work to "create" your surroundings. It's as if they are already there. Just relax and allow the details to come to the forefront of your mind.
- Take in the sights, sounds, and scents of your surroundings. Feel the fresh breeze against your face or the heat of the flames warming your body. Enjoy the space for as long as you wish, allowing it to naturally expand and become more tangible. When you are ready to leave, take a few deep breaths, then open your eyes.
- You can come back to this same place the next time you practice visualization, or you can simply create a new space.
- Do a body scan to find and release tension. Doing a body scan involves focusing on each individual body part in turn and consciously relaxing it. To begin, sit or lie down in a comfortable position. Close your eyes and begin to focus on your breathing, then gradually move your attention from one part of your body to another. Notice the sensations you feel as you go.[22]
- You may find it helpful to start at the bottom and work your way up. For example, concentrate on whatever sensations you can feel in your toes. Make a conscious effort to relax any contracted muscles and release any tension or tightness in your toes. When your toes are fully relaxed, move upwards to your feet and repeat the relaxation process.
- Continue along your body, moving from your feet to the top of your head. Spend as much time as you like focusing on each part of your body.
- Once you have completed the relaxation of each individual body part, focus on your body as a whole and enjoy the sensation of calmness and looseness you have achieved. Focus on your breathing for several minutes before coming out of your meditation practice.
- With regular practice, this technique can make you more aware of the various sensations in your body and help you deal with them appropriately.[23]
- Try heart chakra meditation to tap into feelings of love and compassion. The heart chakra is one of 7 chakras, or energy centers, located within the body. The heart chakra is located in the center of the chest and is associated with love, compassion, peace, and acceptance. Heart chakra meditation involves getting in touch with these feelings and sending them out into the world. To begin, get into a comfortable position and focus on the sensations of your breathing.[24]
- As you become more relaxed, imagine a green light radiating from your heart. Imagine the light filling you with a sensation of pure, radiant love.[25]
- Picture the love and light radiating throughout your entire body. From there, allow it to radiate outward from your body and enter the universe around you.[26]
- Take a few moments to simply sit and feel the positive energy within and around you. When you're done, gradually allow yourself to become aware of your body and your breath again. Gently wiggle your fingers, toes, and limbs, then open your eyes.[27]
- Try walking meditation to relax and exercise at the same time. Walking meditation is an alternate form of meditation that involves observing the movement of the feet and becoming aware of your body's connection to the earth.[28] If you plan on performing long, seated meditation sessions, try breaking them up with some walking meditation.[29]
- Choose a quiet location to practice your walking meditation with as few distractions as possible. Remove your shoes if it's safe to do so.
- Hold your head up with your gaze directed straight ahead and your hands clasped together in front of you. Take a slow, deliberate step with your right foot. After taking the first step, stop for a moment before taking the next. Only 1 foot should be moving at any given time.
- When you reach the end of your walking path, stop completely with your feet together. Then pivot on your right foot and turn around. Continue walking in the opposite direction using the same slow, deliberate movements as before.
- While practicing walking meditation, try to focus on the movement of the feet and nothing else. This intense focus is similar to the way that you focus on the rising and falling of your breath during breathing meditation. Try to clear your mind and become aware of the connection between your foot and the earth below it.
[Edit]Incorporating Meditation into Your Everyday Life - Try to meditate at the same time every day. Scheduling your meditation practice for the same time each day will help it become part of your everyday routine.[30] If you meditate daily, you'll experience its benefits more profoundly.
- Early morning is a good time to meditate since your mind has not yet become consumed with the stresses and worries of the day.
- It is not a good idea to meditate directly after eating. If you're digesting a meal, you may feel uncomfortable and less able to concentrate.[31]
- Take a guided meditation class to hone your techniques. If you want additional guidance, consider taking a meditation class with an experienced teacher. You can find a range of different class types by searching online.
- Local gyms, spas, schools, and dedicated meditation centers offer classes in many locations.
- You can also find a wide range of guided meditations and instructional videos on YouTube.
- For a more immersive experience, look into attending a spiritual retreat where you will spend several days or weeks in intensive meditation. Vipassana Meditation offers free 10 day retreats at centers throughout the world.[32]
- Read spiritual books to learn more about meditation. Though not for everyone, some people find that reading spiritual books and sacred writings helps them understand meditation and inspires them to strive for inner peace and spiritual understanding.
- Some good books to start with include A Profound Mind: Cultivating Wisdom in Everyday Life by the Dalai Lama, The Nature of Personal Reality by Jane Roberts, "A New Earth" by Eckhart Tolle, and One-Minute Mindfulness by Donald Altman.
- If you wish, you can pick out elements of wisdom that resonate with you from any spiritual or sacred texts and reflect on them during your next meditation session.
- Practice mindfulness in your everyday life. Meditation doesn't have to be limited to your practice sessions. You can also practice mindfulness throughout your day-to-day life. Simply work on being aware of what is happening both inside and around you at any given moment throughout the day.[33]
- For example, in moments of stress, try to take a few seconds to focus solely on your breathing and empty your mind of any negative thoughts or emotions.
- You can also practice mindfulness when you eat by becoming aware of the food and all the sensations you experience as you eat.
- No matter what actions you perform in your daily life—whether it's sitting at a computer or sweeping the floor—try to become more aware of your body's movements and how you feel in the present moment. This focus and awareness is living mindfully.[34]
- Try grounding exercises to help you be more present. Grounding is a technique to help you practice mindfulness in everyday life. All you need to do is focus directly on something in your surroundings or a specific sensation in your body.[35]
- For example, you might focus on the blue color of a pen or folder on a table near you or examine more closely the feeling of your feet on the floor or your hands resting on the arms of your chair. Try doing this if you feel like you are distracted or you find your mind is wandering, or if you are feeling stressed.
- You can also try focusing on multiple sensations at once. For example, pick up a keyring and pay attention to the sounds the keys make, the way they feel in your hand, and even their metallic smell.
- Maintain a healthy lifestyle in addition to meditating. While meditation can improve your overall health and wellbeing, it works best if you combine it with other healthy lifestyle practices. Try to eat healthily, exercise, and get enough sleep.[36]
- Avoid watching too much television, drinking alcohol, or smoking before meditation. These activities are unhealthy, and they can numb the mind—preventing you from achieving the level of concentration necessary for successful meditation.
- View meditation as a journey rather than a goal. Meditation is not a goal that you can complete, like trying to get a promotion at work. Viewing meditation just as a tool to achieve a certain goal (even if your goal is to be enlightened) would be like saying the goal of a stroll on a beautiful day is to walk a mile. Focus instead on the process and experience of meditation itself, and don't bring the desires and attachments that distract you in day-to-day life into your meditation practice.
- When beginning, you shouldn't be too concerned with the quality of the meditation itself. As long as you feel calmer, happier, and more at peace at the end of your practice, your meditation was successful.[37]
- Don't expect immediate results. The purpose of meditation is not to turn you into a Zen master overnight. Meditation works best when it is done for its own sake, without becoming attached to results.
- Meditation doesn't have to be elaborate. Breathe in. Breath out. Let your worries melt away. Just relax.
- If you find it difficult to meditate for the length of time you have chosen, try a shorter time for a while. Almost anyone can meditate for 1-2 minutes without experiencing intrusive thoughts. Then, as the ocean of the mind calms, you can gradually lengthen your meditation session until you have achieved the desired length of time.
- It is hard to concentrate when you're first beginning a meditation practice. You'll get used to it once you start to meditate regularly. Take your time and be patient with yourself.
- Do what works best for you. One person's ideal meditation technique may not be the best one for you. Experiment with different practices to find the ones you like best.
- What you do with a silent mind is up to you. Some people find that it is a good time to introduce an intention or a desired outcome to the subconscious mind. Others prefer to "rest" in the rare silence that meditation offers. For religious people, meditation is often used to connect with their god(s) and receive visions.
[Edit]Warnings - If you have back problems, talk to your doctor about what meditation postures are safe and appropriate for you.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Make Edible Teacups Posted: 04 Nov 2019 04:00 PM PST Dainty teacups that you can actually eat make a wonderful addition to children's birthday parties or afternoon teas. To use ice cream cones as the base for the teacups, cut them and attach the tops to shortbread cookies. Then use icing to fix pretzel handles in place. For teacups that mimic the actual shape of a teacup, roll gum paste to fit a real teacup and saucer. Then leave them to harden. You can even use melted chocolate to create perfectly rounded teacups that are great for your event. [Edit]Ingredients [Edit]Cone and Cookie Teacups - 12 wafer ice cream cones
- 1 tube of ready-to-use icing
- 12 round shortbread cookies
- 6 round miniature chocolate-covered pretzels
Makes 12 teacups [Edit]Gum Paste Teacup and Saucer - 1 cup (226 g) of prepared gum paste
- Powdered sugar for dusting
- 1 ounce (30 g) of white chocolate, melted, optional
Makes 1 teacup and saucer [Edit]Chocolate Teacups - 14 ounces (420 g) of white chocolate, tempered
Makes 4 teacups and saucers [Edit]Making Teacups with Cones and Cookies - Cut the base from each wafer cone. Get out 12 wafer ice cream cones and use a serrated knife to carefully cut just below the line where the base of the cone meets the rounded cup part of the cone. Do this for each cone and discard the longer base pieces.[1]
- You should be left with 12 rounded cups that have holes in the bottom.
- Use a gentle sawing motion as you cut so you don't break the cones.
- Squeeze icing along the base of each cup and press it onto a cookie. Take a tube of ready-to-use icing in any color and squirt it along the base of the wafer cone cup that you just cut. Then push it onto 1 round shortbread cookie to form the base of the teacup. Repeat this for each of the wafer cone cups.[2]
- If you don't want to work with ready-to-use icing in a tube, make your own and pipe it onto the cones.
- You can also dip the cones into chocolate, but be careful, as this method is imprecise.
- Cut 6 chocolate-covered pretzels in half and attach them to the teacups. Use the serrated knife to cut each of the mini chocolate-covered pretzels in half. Squirt a dab of icing onto each end of a pretzel half and then push it onto the side of a teacup so it forms a handle. Hold it in place for a minute and then continue with the remaining pretzels and teacups.[3]
- Use plain, round pretzels if you don't want the chocolate-covered kind.
- Chill the teacups for 2 hours before using them. Put the assembled teacups into an airtight container and refrigerate them until the icing is completely hard. This will ensure that the teacups won't break apart if you choose to fill them.
- Once the icing has set, you can store the teacups at room temperature until you're ready to serve them.
[Edit]Crafting a Teacup and Saucer with Gum Paste - Roll the gum paste into an circle. Put 1 cup (226 g) of prepared gum paste onto a rolling mat and use a fondant rolling pin to roll it into a thin circle. The circle needs to be slightly larger than your saucer.[4]
- If you don't have a fondant rolling pin, use a standard rolling pin and dust it with powdered sugar to prevent the gum paste from sticking to it.
- Press the gum paste onto a saucer and cut around the edge. Dust a little powdered sugar onto the saucer and then tap it out. Gently lay the rolled gum paste onto the saucer and press down firmly so the paste molds to the saucer. Then use a knife or blade tool to cut the excess gum paste from around the edge of the saucer. Set the excess aside and smooth the edges of the gum paste saucer.[5]
- If you want to include details on the edges of your saucer, press in the edges to create a slight scallop.
- Roll gum paste to make a thin handle. Take some of the remaining gum paste and roll it into a log that's as thin as you like. Bend the log into a question mark shape that will form the handle for your teacup. Set the handle aside along with the saucer to set while you work on the teacup's base.[6]
- Your handle can be as simplistic or intricate as you like.
- Form a circular base for the teacup. Cut another small rope that you can wrap into a circle. Squirt a few drops of edible glue onto 1 end of the rope and attach the other end so you have a ring. Then roll out more gum paste as thinly as you made the saucer and cut it into a circle that's the same size as the base of the teacup. Squeeze edible glue onto it and stick it onto the ring you made.[7]
- Set this circular base aside while you make the teacup.
- Purchase edible glue from craft supply stores or online.
- Cut thinly rolled gum paste into a rainbow that fits inside the teacup. Use the fondant rolling pin to roll the leftover gum paste into an oval that's as thin as the saucer you made. Then cut a large rainbow out and place it inside the teacup so the wider side faces the lip of the cup.
- You may need to trim or make adjustments to the shape of the gum paste so it covers the inside of the teacup. Keep in mind that there will be a small hole at the bottom of the cup.[8]
- To ensure the rainbow is the right size before cutting the gum paste, cut out a paper template and nestle it into the teacup first.
- Press the gum paste in place and let it set. Use your fingers to push the gum paste evenly into the teacup so there aren't any gaps. Push the gum paste down to cover the hole at the bottom of the cup. Pay attention to joining the edges where the ends of the gum paste meet. Then set the teacup aside to set up overnight.[9]
- If there's not enough gum paste to close the bottom of the teacup, cut a small circle of gum paste and push it into place.
- Glue the pieces of the teacup together with edible glue and let them set. Once the teacup is hard, gently pull it out of the actual teacup. Then squirt a little edible glue onto the circular base you made and set the gum paste teacup on it. Take the handle and squeeze a little edible glue on it before you press it against the side of the teacup. Leave the teacup for a few hours so the glue hardens.[10]
- Since you won't be gluing anything to the saucer, simply remove it from the actual saucer once the gum paste hardens.
[Edit]Creating Chocolate Teacups - Put of chocolate into each cavity of a dome mold. Set a silicone dome mold on your work surface and scoop of tempered chocolate into each cavity.[11]
- For larger teacups, use a mold with 6 semi-sphere cavities. For standard-sized teacups, choose a mold with 12 to 15 dome cavities.
- Spread the chocolate in the cavities and chill the mold for 15 minutes. Take a silicone brush or use the back of a spoon to spread the chocolate throughout the mold so each cavity is covered. Then put the mold in the refrigerator until the chocolate hardens.[12]
- If you used a mold with smaller domes, the chocolate will harden faster.
- Peel the chocolate cups out of the mold. Remove the mold from the refrigerator and turn it upside-down on your work surface. Gently hold the mold in place with 1 hand and use your other hand to slowly peel the mold away. The chocolate cups should separate from the mold.[13]
- Set the cups aside while you make the chocolate saucers and handles.
- Spoon 4 circles of chocolate onto parchment paper and pipe 4 handles. To make the saucers, lay a sheet of parchment paper onto a baking sheet and spread some of the remaining tempered chocolate into 4 even circles on the paper. Each circle should be about in diameter. Then pipe or spoon more chocolate onto the parchment paper to make 4 handle shapes.[14]
- Each saucer should be about thick.
- If you don't have parchment paper, use waxed paper instead.
- Chill the saucers and handles for 10 minutes. Put the baking sheet into the refrigerator and leave the saucers and handles to set. Remove the baking sheet once the chocolate is completely hard. Carefully peel the chocolates off of the sheet so you can assemble the teacups.[15]
- Attach the handles to the cups and set them on the saucers. To assemble the teacups, dip the ends of the handles into a little of the tempered chocolate. Hold the handles against the sides of the chocolate cups until they stay attached. Then set each teacup onto the chocolate saucers.[16]
- Work quickly so your hands don't melt the chocolate. If the chocolate teacup pieces begin to soften, put them into the refrigerator for a few minutes.
- If any of the handles or cookies come a little loose, simply add more frosting to attach them again.
- Fill your edible teacups with ice cream, frozen yogurt, candy, or fresh fruit just before serving.
- To decorate the gum paste teacups, make edible food paint and paint floral designs on the cup.[17]
[Edit]Things You'll Need [Edit]Cone and Cookie Teacups - Serrated knife
- Cutting board
[Edit]Gum Paste Teacup and Saucer - Rolling mat
- Teacup and saucer
- Fondant rolling pin
- Knife or blade tool
- Edible Glue
[Edit]Chocolate Teacups - Silicone dome mold
- Spoon
- Parchment paper
- Spoon
- Pastry brush
- Baking sheet
[Edit]References [Edit]Quick Summary |
| How to Raise Low Blood Pressure Posted: 04 Nov 2019 08:00 AM PST Low blood pressure — often defined as lower than 90 mm Hg systolic or 60 mm Hg diastolic — is a common medical condition with a variety of causes, including pregnancy, heart problems, some severe infections or allergies, blood loss, and even dehydration. If you have long-time, symptom-free low blood pressure, you have little to worry about. However, if you are experiencing a sudden drop in blood pressure, then you should seek medical attention. [Edit]Changing Your Diet - Drink plenty of water. Low blood pressure can accompany dehydration, so you may be able to raise your blood pressure by increasing your water intake. Aim to drink at least eight to ten 8 oz cups of water per day.[1] You should drink more water if this doesn't help your symptoms or if you spend time outdoors or exercising.
- Health drinks with electrolytes can also help raise blood pressure, but you should avoid drinks with high sugar content.
- Eat smaller meals more frequently. Eating several small meals, rather than one or two large meals, can help regulate your blood sugar and blood pressure. Aim to make these meals healthy and low in carbohydrates.[2]
- When you do eat carbohydrates, avoid processed carbs such as pasta and white bread. Go for complex carbs instead, such as oatmeal, whole grain pasta, whole grain bread, and barley.
- Balance your diet. An important way to regulate your blood pressure and improve your overall health is to eat a healthy, well-balanced diet. A balanced diet includes lean meats and fish, whole grains, and a lot of fruits and vegetables.
- Avoid heavily processed foods that are high in sugar and fat. While these do often contain higher levels of sodium, they are not a healthy source of other nutrients.[3]
- Increase your Vitamin B12 and folate consumption. These vitamins contribute to a healthy blood pressure function and circulation.[4] Fortified cereal contains both minerals. Some other sources of B12 include fish and dairy products such a cheese, milk, and yogurt. Folate can be found in dark green vegetables such as broccoli and spinach.[5]
- Reduce alcohol consumption. Alcohol contributes to dehydration, even if consumed in moderation. If you have problems with low blood pressure, you should avoid drinking alcohol in any amount.[6]
- Drink caffeine. Caffeine constricts blood vessels, which can increase blood pressure. Increasing your caffeine intake by a moderate amount can help raise your blood pressure.[7]
- Try taking herbal remedies. Herbal remedies are not proven to help blood pressure, but there is anecdotal evidence that some herbs may lessen the effects of low blood pressure. Some of these include aniseed and rosemary.[8] Adding these to your diet may offer some benefits, but you should ask your doctor before taking any herbal supplements. Cooking with these herbs is unlikely to have measurable effects, however.
- Ginger may actually lower blood pressure, so do not use ginger supplements if you already have low blood pressure.
- Cinnamon may also lower your blood pressure. Do not use cinnamon supplements if you have low blood pressure.[9]
- Pepper may also lower blood pressure.[10]
[Edit]Making Lifestyle Changes - Change body positions slowly. To reduce the effects of blood-pressure-related dizziness, be slow and deliberate with your motions. Use particular care when moving from lying down to sitting or from sitting to standing.
- Avoid crossing your legs while sitting. Crossing your legs can restrict your circulation.[11] In order to maintain healthy circulation to your body, try to sit with your legs comfortably resting with your knees about hip-width apart.
- Exercise regularly. Regular exercise benefits your health generally, but it will also help encourage and regulate healthy blood flow. Something as simple as going for a brisk 20-minute walk every day can help your mental and physical well-being.
- Avoid exercises that involve heavy lifting if your blood pressure has not yet regulated. This can lead to strain or injury.[12]
- Wear compression stockings. Compression stockings are often worn to help reduce the swelling and pooling of blood in the lower body and to improve circulation.[13] Wearing low-grade compression stockings during daily activities will help regulate blood pressure by keeping blood circulating regularly through your veins.[14]
- Avoid long, hot showers. The hot water from showers and spas can cause your blood vessels to expand, which can lead to a further drop in blood pressure. This can cause dizziness and fainting. You can remedy this by taking warm (rather than hot) showers and avoiding spas or hot tubs. You may also want to install a handrail or a shower chair in your shower in case of a dizzy spell.[15]
[Edit]Getting Medical Treatment - Seek medical attention if you are experiencing a sudden change in blood pressure. If you had normal or high blood pressure and then had a sudden onset of low blood pressure, you should seek medical attention immediately. New onset low blood pressure can be a major warning sign of life-threatening illness, especially for people with diabetes.
- Even if the sudden drop in blood pressure is your only symptom, contact your doctor.
- Request a change in your medications or dosages. Some medications lower your blood pressure as a side effect.[16] Discuss with your doctor whether any of your current medications could be lowering your blood pressure and if a change in your prescription medication regimen could help you raise your low blood pressure.[17]
- Get tested for underlying medical conditions. Low blood pressure could be a sign of another medical condition such as diabetes, heart disease, cortisone deficiency, or a thyroid problem.[18] Have your doctor evaluate you for other medical conditions if your low blood pressure remains a problem after making diet and lifestyle changes.[19]
- Inquire about medications that raise blood pressure. Fludrocortisone and Midodrine are both medications that can help raise blood pressure. Ask your physician if one of these medications would be right for your situation.
- People are not generally prescribed medicine for low blood pressure, as it's not often a cause for concern unless it presents with symptoms.[20]
- Recognize warning symptoms. If your low blood pressure is accompanied by other symptoms, or if you had normal or even high blood pressure and now you suddenly have low blood pressure, you should seek medical attention. If you experience any of the following symptoms with low blood pressure, call your doctor:
- Dizziness
- Fainting
- Difficulty concentrating
- Blurred vision
- Nausea
- Clammy or pale skin
- Rapid, shallow breathing
- Fatigue
- Depression
- Thirst
[Edit]Warnings - Always talk to your doctor before stopping prescription medications or adding non-prescription medications or supplements to your diet to ensure that none of the medications you are taking will interact or have side effects.
- Be careful if you explore alternative treatments. Some people pursue herbal supplements or homeopathic remedies for low blood pressure, but you should check with your doctor before using alternative medicine. Supplements aren't safe with all prescription medications.
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