Hypertension Self-Care: Preventing Blood Pressure Spikes

High blood pressure is a medical condition where the force of blood against the walls of the arteries is consistently too high. High blood pressure, also called hypertension, is more commonly found in the older population. Chronic high blood pressure is a common health problem that can lead to serious health complications. Follow along as we break down what causes blood pressure spikes and learn about our Hypertension Self-Care Plan.

What Causes Blood Pressure Spikes?

One of the primary causes of blood pressure spikes is stress. When the body experiences stress, it releases hormones that increase the heart rate, constrict the blood vessels, and cause the blood pressure to rise. Untreated chronic stress can lead to long-term high blood pressure.

Hypertension Self-Care – An elderly couple sitting outside in nature

Lack of regular exercise and obesity can cause blood pressure spikes as well. Lack of physical movement can cause the heart to work harder to pump blood, leading to a blood pressure spike. Being overweight or obese also puts extra strain on the heart and blood vessels, another cause of blood pressure spikes.

Hypertension can also be caused by eating certain foods. Consuming foods high in sodium, preservatives, and caffeine can increase blood pressure. Other reasons for blood pressure spikes include smoking tobacco, drinking alcohol, and taking certain medications.

How To Lower Sudden Spike In Blood Pressure

Blood pressure spikes are concerning and should always be addressed. There are several ways to lower sudden blood pressure spikes that you can add to your hypertension self-care plan. These methods include a healthy diet, regular exercise, and medical treatment.

One of the most effective forms of hypertension self-care is limiting salt intake. Drinking enough water can help prevent dehydration and dilute the sodium content in your blood. Avoiding food and drinks that contain caffeine and alcohol is also recommended for those with high blood pressure.

Blood Pressure Spikes – Blood pressure monitor being used on an arm

Regular physical activity can help lower blood pressure by improving blood flow. It can also help you reduce stress and anxiety.

If you have chronic high blood pressure, medical treatment is crucial. We recommend consulting with a healthcare provider for a proper diagnosis and treatment. Make sure you and your doctor regularly discuss this issue and any related symptoms. Managing blood pressure spikes through medication can help prevent more serious health issues in the future and expensive medical bills. In some cases, sudden blood pressure spikes may require emergency medical attention. If you suspect you may need emergency medical attention, call 911 immediately.

Hypertension Self-Care Plan

Medical treatment for blood pressure spikes is a non-negotiable, but you can make some lifestyle choices to reduce hypertension symptoms further. Our Hypertension Self-Care Plan can help you manage your high blood pressure effectively and practically.

1. Diet

A healthy and balanced diet with limited sodium, caffeine, and alcohol is best for those who suffer from blood pressure spikes. Eating minimally processed, fresh foods with less fat also helps control spikes. Remember to ask your doctor before making any dietary changes.

Reduce: Sodium, Caffeine, Alcohol

Increase: Potassium, Leafy Greens, Fruits, Vegetables, Whole Grains, Lean Protein, Low-Fat Dairy

2. Exercise

Exercise reduces blood pressure spikes by improving your heart health, reducing inflammation, and promoting weight loss. It strengthens the heart muscle, improves circulation, and reduces chronic inflammation all at the same time. Like with dietary changes, it is important to consult with a healthcare provider before making big changes to your exercise habits. This is especially true if you have other medical conditions.

Reduce: Sitting/Laying Down, Excess Body Fat

Increase: Cardio, Strength Training, Stretching

3. Stress

Decreasing nervous system activity, improving blood vessel function, increasing relaxation, and controlling cortisol levels can all help reduce stress, which lowers blood pressure. Chronic stress can cause both temporary and long-term increases in blood pressure, but stress-reducing techniques can help manage blood pressure spikes to some extent. Deep breathing, meditation, and yoga are all popular ways to reduce stress.

Reduce: High-Pressure Activities and Situations

Increase: Therapy, Yoga, Stretching, Breathing Techniques, Music, Journaling

4. Air Quality

Indoor air pollution can cause inflammation and oxidative stress in the body, contributing to blood pressure spikes. Air filters can help remove particles and pollutants from the air, improving indoor air quality and reducing exposure to harmful pollutants. This can be especially fitting for those with respiratory or cardiovascular conditions, including high blood pressure.

Reduce: Air Pollution

Increase: Air Quality, Air Filter Replacement

Our Hypertension Self-Care Plan is a great way to begin managing your blood pressure spikes, but these tips are no replacement for professional medical care. Be sure to check with your healthcare provider before making any changes to your diet, exercise, and stress management habits. Our Hypertension Self-Care Plan should only be used in addition to the medical care recommended by your doctor for your specific conditions.

How Does Air Quality Affect Blood Pressure?

Poor air quality is known to cause blood pressure spikes, so improving air quality is an essential part of our Hypertension Self-Care Plan. Air pollutants such as dust, dander, pollen, and debris contain particulate matter and nitrogen oxides which can cause inflammation. This can lead to high blood pressure and an increased risk of heart disease – according to the EPA:

Researchers determined that there was a direct link between air pollution exposure and plaque buildup: healthy individuals exposed to air particle pollution over the long term had accelerated cases of atherosclerosis—to the extent that some participants’ risk for heart attack increased. In fact, the investigators found that the higher the exposure level, the faster atherosclerosis progresses. (Source: EPA)

What Causes Blood Pressure Spikes? – Close of up model of arteries

Air pollution can trigger the sympathetic nervous system, which can cause blood vessels to constrict and increase blood pressure. This can lead to hypertension and other cardiovascular diseases (Source: National Institute of Health). Poor air quality can cause stress and anxiety, = temporarily spiking blood pressure. Chronic stress can also contribute to long-term increases in blood pressure.

It is important to limit exposure to air pollutants by avoiding high-traffic areas during peak hours, using air filters in the home, and properly maintaining your HVAC system.

How Do Air Filters Help With Blood Pressure Spikes?

Air filters reduce blood pressure spikes by improving the indoor air quality in your home and limiting your exposure to air pollutants. Low indoor air quality can cause inflammation in the blood vessels. This kind of inflammation leads to hypertension and also increases the risk of getting heart disease. Using air filters to trap and remove these harmful pollutants from your home's air can help lower the risk of hypertension. Replacing your air filters every 3 months will help keep your air quality as high as possible.

Air filters can help reduce stress levels by improving sleep, cardiovascular health, and respiratory health. The less stress there is on your body, the less stress there will be on your mind – which can reduce the frequency of blood pressure spikes.

How To Lower Sudden Spike In Blood Pressure – Pack of 5 Filterbuy MERV 13 air filters

There are many air filters available, but Filterbuy offers the highest quality filters made with the most effective pollutant-trapping materials. We know all homes have different filtration needs, so we offer 600+ sizes across 3 different MERV ratings to make sure all families have access to the healthiest air. We even make custom-size filters and offer Odor Eliminator options.

If you’re unsure which type of filter is right for you, take our MERV Match Quiz to find your fit. Make your first order to check ‘filters’ off your Hypertension Self-Care Plan!


How Often To Change Air Filters

If you suffer from blood pressure spikes, one of the healthiest things you can do for yourself is regularly replacing your air filters. Air filters get clogged over time and become ineffective at trapping harmful allergens and pollutants. Keeping a steady supply of clean air filters on hand allows you to maintain the highest quality indoor air for your family.

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