Low blood pressure: how to raise it naturally

Low blood pressure: how to raise it naturally

2017-12-11T16:37:00+00:00

Although we hear more about how to deal with high blood pressure, low blood pressure can be equally challenging to improve. There could be a number of reasons associated with low blood pressure and any medical condition that can potentially cause it needs to be investigated and excluded before embarking on nutrition, supplementation and lifestyle changes. There are a number of approaches that can be undertaken to increase your blood pressure without prescription drugs.

Here are a few natural methods and strategies that have worked for clients in my clinical practice:

  • Being well hydrated increases blood pressure – it can be as simple as increasing your intake of water per day as dehydration reduces blood volume and leads to a drop in the systemic blood pressure. Check out strategies how to drink and absorb more water daily.
  • low blood pressure foods to eatInclude vegetables and fruits high in water such as celery, cucumbers, zucchini, tomatoes, cabbages as well as watermelon, apples, pears, papaya and pineapple, to name a few.
  • Blood pressure is an important indication of adrenal function – low adrenal function is arguably the most common as well as the most overlooked cause. If your blood pressure drops when you rise up from a lying position or stand up too quickly, this almost always indicates low adrenals. This drop in blood pressure upon standing is called postural hypotension and it’s also associated with dizziness, loss of balance or feeling light headed.
  • During and especially after menopause the adrenals gradually take on the role of producing sex hormones after ovaries stop producing them. If the adrenals are depleted and thus are unable to produce enough estrogen, progesterone and DHEA, women experience more hot flushes, night sweats, low energy and mood, fatigue, foggy brain and weight gain.
  • Adrenal glands (there are 2 of them) located above each kidney are pretty amazing and extremely important organs, their overall function is to help the body cope with stress and survive. They enable the body to deal with stress from every possible source such as disease, injuries but also work, relationship problems and negative emotions. Our energy levels, moods, resilience, endurance and our very life all depend on their proper functioning.
  • It’s well worth it to familiarise yourself with how the adrenals work and how to help them to function well through better nutrition and stress reduction. In a nutshell, the hormones secreted by the adrenals (including adrenaline, noradrenaline, cortisol and DHEA) influence all of the major physiological processes in the body. Find out more about it in my adrenal fatigue post.
  • Include more sea/ unrefined salt in your diet – salt helps to increase low blood pressure and also assists in restoring some of the causes of sodium loss within the cells. Salt craving is a common symptom of adrenal fatigue. Check out a few dietary strategies to safely include sea salt in your food intake.
  • If you are a vegetarian, your blood pressure may be normally lower (around 95/65). If so, then your low blood pressure does not necessarily mean you have low adrenal function.
  • Potassium normalises blood pressure – this mineral is absolutely necessary for normal blood pressure. Adequate potassium in the diet is a simple health basic that just can’t be ignored when dealing with cardiovascular issues. High potassium foods include fruits such as bananas, citrus fruits, vegetables, legumes and chia seeds – a particularly high source.
  • Sleep, rest and stress management – did you know that sleeping better is one of the most underrated, simple and easy things you CAN do to improve your health in general and help in correcting blood pressure imbalances? Sleep lowers inflammation, helps in fatigue / adrenal fatigue recovery, improves mood and attitude so you feel more motivated and energised to pursue and persist with your treatment.
  • I always discuss and address sleep issues at the start of any treatment, including with clients suffering from low or high blood pressure, as they need to improve sleep and gain more energy to initiate body’s the healing processes. Having seen many fantastic outcomes of improved sleep in my practice, I was compelled to create a sleep blueprint based on my clinical experience, to give you the most important, common sense steps and actions you can do right now to get sounder and more restful sleep tonight.
  • My better sleep blueprint, in a form of an eBook, will provide you with the tools and guidance to significantly improve your sleep – fast. Find out what’s covered in the Sleep Better Tonight eBook here. 
  • Sleep better tonight ebook - naturimedicaDownload your copy of the Sleep Better Tonight: How to get a good night’s sleep – a step-by-step blueprint for all struggling with insomnia, fatigue, chronic tiredness or adrenal fatigue. 

Important: If you are on any medications, always work with your doctor as well as your natural medicine practitioner to help you address this condition.

I’d very much appreciate your feedback on what has worked for you so far to increase your blood pressure using nutrition, stress management and lifestyle adjustments. Please share your experience and tips below for others to benefit, too. Thank you!

December 2017 update on my low blood pressure eBook  

Low blood pressure ebookI’m excited to announce that my eBook guide on how to raise low blood pressure with natural remedies has been published and it’s available to purchase and download in the Shop! Here is the link:  “Low Blood Pressure: Nutrition, Herbal and Lifestyle Solutions to Increase Low Blood Pressure Naturally”

I’d appreciate your feedback on the eBook and what else would be interested for me to cover in this post which I update on a regular basis. Thank you!

Good health and blessings

Joanna Sochan
Adrenal Fatigue and Digestive Health Expert
Naturopath || Herbalist || Nutritionist || Reiki Practitioner

Check out other relevant posts here:

49 Comments

  1. Lamare March 19, 2015 at 4:37 pm - Reply

    Hello my name is lamare carter I’m having problems with my blood pressure it’s always under 45 I’ve tried all kinds of things nothing seems to help. I’ve been on a medication name fludrocortisone and it doesn’t seem to help. I’ve past out a couple times and doctors seem to figure it out either. I don’t know what else to do

    • Joanna Sochan March 19, 2015 at 5:05 pm - Reply

      Hi Lamare

      Thank you for your email. You may want to investigate the health of your adrenals as adrenal fatigue syndrome is associated with persistent low blood pressure. Please have a look at my adrenal fatigue article on my Wellness Blog – just search for adrenal fatigue. I suggest you find a functional medicine practitioner or a naturopath where you live and get your adrenals tested.

      All the best
      Joanna

  2. Carol Cox November 27, 2015 at 10:38 pm - Reply

    My husband has Parkinsons, Angina and Warfarin for AF. His blood pressure is very low, not surprisingly, at 74/47 this morning. This is causing so many problems and all his Doctor says is take more salt. More salt is not working but Doctor does seem worried. He is active swimming three times a week 30 lengths. Have you advice please?
    Many thanks
    Carol

    • Joanna Sochan November 29, 2015 at 8:04 pm - Reply

      Hello Carol
      Thank you for your enquiry. Sounds like your husband is on quite a few medications for his conditions. I would look at possible drug side effects (one or combination of drugs) that could cause low blood pressure. Also, have a nutritionist/naturopath assess his current nutrition to see what modifications could be made that will positively affect his blood pressure.

      All the best
      Joanna

  3. Michelle December 30, 2015 at 12:17 pm - Reply

    I am conflicted about your comment “Potassium normalizes blood pressure ” and an article from http://www.med-health.net/Foods-That-Raise-Blood-Pressure.html that says “It also helps that many vegetables and fruits have potassium with reduces blood pressure.” Also an article from http://www.bloodpressureuk.org/microsites/salt/Home/Whypotassiumhelps that says “Why potassium helps to lower blood pressure”. If someone has low blood pressure, should potassium be increased or used with caution? Are you able to further clarify? Thanks!

    • Joanna Sochan January 6, 2016 at 3:02 pm - Reply

      Hi Michelle
      Thank you for your question. What I meant by stating that potassium normalises blood pressure is that potassium regulates blood pressure in the body meaning if your intake of potassium is adequate it’ll act to either lower or increase blood pressure as required by your circumstances. So the key is to have good levels of potassium for either high or low blood pressure derived from food, which is relatively easy to achieve. High potassium foods include fruits such as bananas, prunes, figs, citrus fruits, fresh vegetables, and legumes, among others.

      Potassium’s best friend is magnesium and both minerals are vital for healthy blood pressure and cardiovascular wellbeing. See more information here: http://naturimedica.com/magnesium-anxiety-stress-high-blood-pressure-muscle-pain/

      Also, this is an interesting study that discusses effects of potassium http://www.wellnessresources.com/studies/potassium_in_health_and_disease/

      All the best
      Joanna

  4. zara January 6, 2016 at 8:00 pm - Reply

    My aunt suffers from low Bp. We was looking for some natural way to cure it, hope i just landed in right place. Thanks for the info. I found one more article which is also saying about low bp. May that helps all.
    http://stayfitwithhealthyfood.blogspot.in/2016/01/many-of-us-do-have-low-blood-pressure.html

  5. Dan February 2, 2016 at 10:52 am - Reply

    My new meds cause low blood pressure. It is not scarey low yet but for me it is much lower then usual. Is this different then being caused naturally? I will try and help it through food and water intake and I am an active person. Should my plan be good enough just adding more water daily and eating the foods I read can help?

    • Joanna Sochan February 2, 2016 at 4:46 pm - Reply

      Hi Dan

      Thank you for your question. I suggest you talk to your doctor about changing the new medication to something more suitable. It’s usually possible to find a replacement without this particular side effect. This med causes interference with the fluid regulation in the body and this, needless to say, is not a good thing. Of course keep up with the adequate water AND electrolyte intake especially if you exercise at a high(er) pace – see my tips on electrolyte rich drinks here http://naturimedica.com/how-to-drink-enough-water-daily-and-improve-your-health-part-2/ plus blood pressure friendly foods/ nutrition. By the way I find this calculation of daily water requirement works quite good: multiply your weight x 35ml = your daily water intake (not including other foods). So for example 75kg x 35ml = 2,625ml = 2.6l.

      All the best
      Joanna

  6. tanya February 3, 2016 at 2:45 pm - Reply

    Hi Joanna,

    I’m so glad I found your site. I have been suffering from a variety of symptoms, many of them being mentioned in this article. I have just been to my integrative practitioner and tested my bp today and it was 83/63, the lowest it has ever been after suffering one of the worst migraines i have ever had last night. I will go back to her now, she said my bp is fine (although i have nausea, dizziness, vertigo and light headedness…almost constantly now.

    I will ask her about adrenal support when i get back into see her, otherwise, if you know of a practitioner in melbourne that you would recommend, i would be much obliged. Looking forward to your e book as well.

    Thanks so much for your site.

    • Joanna Sochan February 3, 2016 at 3:06 pm - Reply

      Hi Tanya

      Thank you for taking the time to comment. Your symptoms need to be thoroughly investigated to find the cause(s) and yes, adrenals could be involved. I’m glad to hear you are seeing an integrative practitioner who should know which test(s) to order to see how adrenals are working, and test for other things, as required.

      I’m afraid I don’t know any practitioners in Melbourne to recommend. You could do Google search for naturopaths near you and use the word adrenals or adrenal fatigue to try and narrow down the list.

      All the best
      Joanna

  7. surbhi February 18, 2016 at 12:25 am - Reply

    hey joanna

    I dont know what is happening to me. My blood pressure always fluctuates between 100/60 to 80/40. There are no obvious symptoms, I came to know about my low.B.P only after measuring otherwise there were no symptoms.

    what am i aupposed to do?

    • Joanna Sochan February 18, 2016 at 8:58 am - Reply

      Hi there

      The first thing to do in my opinion is to see your doctor to investigate if there are any medical/physiological causes for the fluctuations in your blood pressure. Our blood pressure varies during the day and you can get different readings at different times of the day, when you’re stressed or dehydrated etc.

      All the best
      Joanna

  8. Ellie gavin April 7, 2016 at 8:26 pm - Reply

    I am a 67 year old athlete whose BP is between 98 and 106. I eat very healthy and gave up salty pretzels because they contain wheat. My pressure used to be 110-120. I ecerise 2-3 hrs a day
    I feel fatigued. I don’t drink that much water and sports drinks have too much sugar and bother my stomach. I just had blood work done that showed one of my kidney level showed dehydration.
    I asked for them to check my adrenal but they said only if my thyroid levels showed something -‘and it didn’t
    Should I go to another dr.

    • Joanna Sochan April 9, 2016 at 2:12 pm - Reply

      Getting a second opinion is a good idea. I suggest you look for a functional medicine doctor near you. These are trained to look broadly at your current health status and also understand the symptoms, how to test for and treat adrenal fatigue, if present.

  9. SandyM April 19, 2016 at 11:14 pm - Reply

    I am 72 yrs young and use to have high systolic bp. Symptoms were sudden heat flushes, racing heart and bp high as 200. After fighting that a 2-3 years, it started dropping. Now I have very low diastolic bp, persistently staying in the low 50’s and 40’s. Systolic is pretty much controllable. I also have a slow heart rate, often in the 40s and 50s. I have been to a cardiologist and they tell me my heart is doing what it’s supposed to but numbers are getting worse as time goes on, as well as the diastolic. My guess is during the high bp times, I had hyperthyroid or adrenals, and then it fatigued, going into a hypo state. I also have many and acute food allergies. Reading online points to possible arterial problems as a cause but beat is strong. I am on natural thyroid presently and have been for years. I no longer have that. Just tired.

    • Joanna Sochan April 21, 2016 at 9:26 am - Reply

      I suggest you have your adrenal function tested to gauge the adrenal capacity to produce cortisol and other important hormones related to feeling tired. Functional doctors or naturopaths would be best to contact as they are more likely to understand how to test and interpret them.

      All the best
      Joanna

  10. Dhez May 20, 2016 at 12:12 pm - Reply

    Hey Joanna!

    My blood pressure always fluctuates between 80/60 to 90/60. What should I do?

    • Joanna Sochan May 22, 2016 at 5:37 pm - Reply

      Hi there!
      Depending on your symptoms, you may consider testing adrenal hormones to see if there are imbalances present. Otherwise, make sure you’re well hydrated and you also tried the other nutritional strategies I mentioned in my post.

      All the best
      Joanna

  11. Soni May 22, 2016 at 1:14 pm - Reply

    Hi
    Is m 51 yr old female, generally healthy and active, until, 2 months ago.
    I had vomits and diarrhoea acros 2-3 weeks about 2 moths ago
    No major cause identified, abdominal US and blood and urine and other tests normal.
    Do not recall getting adrenal done.
    BP around 100/70 usually am around 125/80, so make me dizzy and disoreinted.
    Taking hydra,yet to increase hydration, have loose stools regularly since the vomits, so am taking 1 Imodium daily for last 3 days.. What should I do to get of Imodium and have natural bowel motion and increase my bp to my normal levels of around 120/78? Thanks.

    • Joanna Sochan May 22, 2016 at 5:33 pm - Reply

      Hi there!
      Thank you for your comment. Unfortunately I’m not able provide detailed advice over the internet. Doing gut testing such as stool analysis could be worthwhile to gauge if any parasites or overgrowth of harmful bacteria may be involved in causing the diarrhoea.

      All the best
      Joanna

  12. Mary May 30, 2016 at 2:31 am - Reply

    I’m taking extra folic acid and I feel very tired so I looked up all the symtoms for low blood pressure since everytime I stand up from sitting or laying down position I feel extremely ill for a few seconds. Is this common?

    • Joanna Sochan May 30, 2016 at 10:27 am - Reply

      Hi Mary
      I suggest you measure your blood pressure 3-4 times per day for a few days to see if it’s actually low or there are other imbalances to consider.

      All the best
      Joanna

  13. Ray July 9, 2016 at 8:07 am - Reply

    HI Joanne,
    I am soon to be 83. All is under control ie. Diabetes/ cholesterol/heart etc.
    BP was under control but the last 4/5 months BP is really low 90-100.
    I would not have known except that I get up with lightheadedness 2/3 times at night. Once fell dizzy and had to be rushed to the hospital. They found that it was caused due to my acute reflux and low BP. They have taken me off Coversyl 2mg. I drink 4 glasses of water a day – this I will increase. I sometimes have to take a small glass of salt water and keep Gatorade handy (electrolyte).
    I am very active – play golf (walk) 4/5 days weekly. also indoor exercise all winter. But due to my headache feel sluggish all day. Eat a banana daily and have 2 shots of scotch before evening meal.
    Need to know what I can do to increase my BP naturally. Doctor does not talk of a medicine .

    • Joanna Sochan July 10, 2016 at 5:44 pm - Reply

      Hi Ray
      Thank you for your question. From you short description I suggest you could consider doing an adrenal function test (saliva test measuring cortisol and DHEA) as the adrenals play the key role in keeping blood pressure at normal levels, and you’d need to investigate this if nutrition and lifestyle options (as outlined in my post) don’t produce results. Most likely you’d need to find a functional medicine doctor/practitioner who is familiar with this test and knows how to interpret the results. Google works well for finding functional medicine practitioners wherever you are located.

      All the best
      Joanna

  14. Jenny August 3, 2016 at 3:51 am - Reply

    Hi i been feeling really light headed dizzy and at times when i stand up my vision goes black for like 30 sec my blood pressure was 99/59 does it mean i have low blood pressure?

    • Joanna Sochan August 3, 2016 at 12:07 pm - Reply

      Jenny
      I suggest you measure your blood pressure a few times per day over a week or so and record the readings. If your blood pressure is consistently low you can then look for a possible cause of it under the guidance of your doctor or natural medicine practitioner.
      All the best
      Joanna

  15. Laverne Vaughn September 11, 2016 at 2:14 am - Reply

    My name is Laverne. My son is 11 years old lately his pressure has being fluctuating one day it was 122/81, 125/83, 117/78 and the last one was 117/70. We eat healthy veggies and fruits daily. He doesn’t drink anything but water and cranberry. I’m confused is 125/83 too high and 117/70 too low?

    • Joanna Sochan September 11, 2016 at 6:18 pm - Reply

      Hello Laverne
      Blood pressure fluctuates during the day in response to many things such as stress, the food we eat, emotional states, temperature etc so it’s not unusual to have different readings during the day within. If you are concerned, I suggest you track his blood pressure for 7-10 days and record the readings to see any patterns. It’s best to discuss any concerns with a doctor. I’ve included for you a vital signs information for your reference: http://emedicine.medscape.com/article/2172054-overview
      All the best
      Joanna

  16. Melissa Mellie October 12, 2016 at 11:28 pm - Reply

    Thanks for sharing this information. If you have low blood pressure problem then you have to take healthy diet. It helps you to maintain your blood pressure stable and helps to prevent the low blood pressure problem.

  17. Diana November 6, 2016 at 4:56 am - Reply

    Hi. I’ve been having low blood pressure for a couple months now. But not only that. I have dizziness, palpitations, anxiety, headaches etc. I’ve been with many doctors and everything seem well. My doctor check my hormones level it was good not perimenoupase. The cardiologist toll me to it more salt but it not helping. He gave me midodrine and it raises my dialostic instead of the systolic 108/88. I think that maybe is adrenal fatigue because of all symptoms I have since 11 months now. But all my labs are good. What can I do? ?

    • Joanna Sochan November 6, 2016 at 9:19 pm - Reply

      Hello Diana
      To see if you may have adrenal fatigue I suggest you do the saliva cortisol and DHEA test (4 saliva samples throughout the day and evening) which will indicate your levels of these two adrenal hormones. These tests are done by private functional labs on referral. Read more about them and adrenal fatigue here http://naturimedica.com/adrenal-fatigue-treatment-kalish-method-australia/

      Where are you based? I can help you if you’re based in Australia.

  18. Brian November 24, 2016 at 12:33 am - Reply

    My b.p. is 121/60 i get dizzy all the time and my legs, ankles , and stomach are swollen. What do you suggest ?

    • Joanna Sochan December 2, 2016 at 7:31 pm - Reply

      It could be many things causing your symptoms. What is your doctor saying about it?

  19. Dia Smith November 28, 2016 at 9:19 am - Reply

    Hi there

    my husband has low bp and takes number if medications following a heart operation earlier this year- warfarin, beta blockers and ramipril. he cannot take bisoprolol unless his blood pressure is 90 and above. he drinks lots of water and follows other diets but was wondering what else he can take that is natural? GP won’t give him further med for the low bp and doesn’t seem worried at all.

    • Joanna Sochan December 2, 2016 at 7:24 pm - Reply

      I suggest your husband does the adrenal function test (saliva test) to gauge the levels of adrenal hormones cortisol and DHEA, and thus assess adrenal health. Most likely the test would need to be done privately but I’m not sure what’s available in the UK.

      Also, increasing potassium via diet could be an option but this needs to be checked with your GP as there are some drugs for which potassium could interfere with.

  20. Michele January 10, 2017 at 8:03 am - Reply

    Despite eating high potassium foods with sea salt, my potassium levels test low. Would you recommend a potassium supplement? Also, I know I need magnesium, but have concerns of it lowering my BP even more. Thoughts?

    My BP averages: 95/65. Adrenal saliva test revealed high cortisol and I am taking PS to help with that

    • Joanna Sochan January 16, 2017 at 2:06 pm - Reply

      Sodium, magnesium and potassium work together in the body and any deficiencies of magnesium/sodium would impact potassium levels. Also, are you using laxatives or experience diarrhoea on a regular basis? They cause loss of potassium from the body. These are only a few things to consider and I suggest you consult a health practitioner to discuss your circumstances.

  21. Kaye February 9, 2017 at 5:37 am - Reply

    I have always had low blood pressure and recently had a UTI, the Dr prescribed 10 days of antibiotics, however during this I had light headedness, palpitations and tightness around my shoulders. It’s been 6 days since my last antibiotic and my symptoms have changed slightly, headaches, palpitations, light headedness, heavy arms and legs and shaky feeling inside. I don’t feel anxious yet the symptoms align with anxiety. My Dr said I still have slight traces of blood in my urine although the UTI is clear. No one seems to know what it is, all my tests, bloods, ECG, chest X-ray, urine and blood sugars are clear. Could this be associated with AFS?

    • Joanna Sochan February 9, 2017 at 6:15 pm - Reply

      I’m not able to offer specific advice via the blog; however, when I hear about similar health issues I suggest you look at the gut health/ leaky gut, especially after the course of antibiotics. In addition, I’d recommend a probiotic therapy for the gut and UTI. Please see a practitioner who is knowledgeable about this.

  22. Prince July 1, 2017 at 11:30 pm - Reply

    Pls can you help me with list of specific vegetables that boost blood pressure.

    • Joanna Sochan July 2, 2017 at 4:38 pm - Reply

      Look for vegetables that have high water content such as celery, cucumbers, zucchini, tomatoes, radishes, cabbage and cauliflower to name a few.

  23. Jess July 24, 2017 at 8:52 am - Reply

    First off, thank you for this article! Very helpful and informative.
    Could something like low iron cause low blood pressure? My ferritin levels were 8 (range in Canada is 10-200), and my iron was low but not considered “low” in doctor terms. I also had a 4-point cortisol test and it was high. I’m also on Yaz birth control, don’t know if that would have any connection with low iron/B.P besides creating gut dysbosis/not absorbing nutrients properly?
    I have only gotten my B.P tested twice, once was 100/60, other was 110/80, so not super low, but I do have symptoms, i.e, lightheadedness, fatigue, sleepy all the time. (But could also be due to low iron!). Taking iron has helped but it’s taking forever cause my numbers were so low. Could it be cause?

    • Joanna Sochan July 24, 2017 at 8:13 pm - Reply

      Hi Jess
      I suggest you look into increasing your iron levels first. It can be tricky because there are a number of possible reasons for iron not moving up despite supplementation. Inflammation, particularly in the gut will impair iron absorption. Not enough stomach acid can be a major obstacle, vitamin C deficiency as well (so take vit C with your iron supplement). Have you tried eating liver 1-2 times per week? It’s a good source of iron, protein and other minerals. Have you checked the gut for parasites?

      These are just a few ideas to consider, it would be best to see a naturopath/ natural medicine practitioner who would run a few tests and look at the nutrition side of things.

      • Jess July 26, 2017 at 8:03 am - Reply

        Thank you for your response 🙂
        I see a Naturopath actually. I had a gut test and everything was mostly good, no markers for inflammation, but I do have low stomach acid.
        Could low iron be a cause for low B.P, however?

        • Joanna Sochan July 26, 2017 at 8:55 pm - Reply

          My understanding is that iron levels don’t seem to have any direct impact on blood pressure – low or high. Some research has suggested that a connection can be made but there is currently no solid scientific evidence that low iron can influence your blood pressure.

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