I have to pass a DOT physical tomorrow afternoon. In order to do so, my BP must be under 140/90.
This week I’ve been at or just under 140. This leaves no room for a spike due to nerves.
I’m on medication, but I want to do everything else perfectly between now and then as far as impacting my BP. I was laying here wondering what I could do, and figured hey I’d ask. Even a couple points on the systolic can make a difference.
So I’m trying to figure out…should I do some light exercise in the morning, like a couple mile hike? Or no? Something more strenuous like a run? Would body weight exercises in the morning raise or lower my BP by afternoon?
What should my hydration level be? Will being dehydrated lower my BP? Will over hydration raise it?
When should I eat? Does it matter?
Should I have an appropriately-sized glass of wine tonight? What about tomorrow with lunch? Half kidding.
Should I sleep early and wake early, or sleep in? Can I get too much sleep?
Yoga tomorrow is probably not the worst idea.
If you can’t tell, I’m stressed about this which I’m suuure isn’t helping. The deal is that a job offer is on the line here. So, y’know. Stakes.
If you’re worried about spiking because of nerves, I’d suggest researching relaxation techniques, like progressive muscle relaxation or even fast meditations.
Make sure you get there with plenty of time to relax. Just in general, take your time. Be seated for at least 5 minutes without any stress before they actually take your BP, if at all possible.
As for things you could take–magnesium can lower your BP a few points–though it really works better over long term. Eat foods with high magnesium content.
I believe he is talking about a physical for a CDL, Commercial Driving License.
I would never advise you to take 1.5 x your normal B/P med as that could make you hypotensive. That means you could be potentially dizzy to the point of passing out. When you don’t do that you won’t need to have someone drive you.
No salt, no wine. Decrease fluid intake. Normal exercise.
The day before is not the best time to attempt to control your blood pressure, for next time.
I can say that donating blood can definitely have an effect. My blood pressure isn’t high to begin with, normally 110-120/65-70. I’m a skinny guy, if that makes any difference. One day I donated and then measured my BP same day as 95/54! :eek: I felt fine though. YMMV.
Just before and while having the BP tested, take (several times) a very deep breath, hold it for a count of five, and then open your mouth and let your lungs exhaust, letting the air out without forcing it. If the nurse asks why you are doing that, just say you feel nervous and want to relax.
Being well-hydrated will increase BP, so don’t drink any water just before.
Do not cross your legs. Feet on the ground. Make sure the cuff is big enough. If it looks too small, ask for a bigger one.
Take some deep breaths, and think about your happy place. Literally. I picture my last vacation. Sitting on a beach chair, watching the kids run on the sand, listening to the surf on the shore. I’ve had my blood pressure taken before and after doing this and it goes down 10-20 points. Breath deeply and evenly while you do this.
If your blood pressure comes back too high, explain that you’re nervous and ask them if you can re-take it 10 minutes after you’ve had a chance to relax. Then sit there, eyes closed, deep breaths, and let your mind empty. Focus on your breath entering your body and leaving your body. Let your thoughts come and go, but don’t focus on them. Just your breath, in and out.
Skip the morning coffee if you can. It really bumps my blood pressure.
Yes, a CDL physical. I won’t be driving commercial vehicles, but one auxiliary duty does involve driving large state-owned vehicles. And APPARENTLY their risk-managent people think the DOT physical is a good idea.
I totally considered fudging the meds a bit, but I don’t have someone at hand to drive for me. If I had a nurse handy I’d gave them poke a hole somewhere and let a pint or so out.
I’m doing OTHER things to reduce my BP over the long term…I’m just trying to optimize as much as possible for this one time.
Of coursethe worst thing for to do was to be worrying about it … and anything I contribute is too late now.
In general just your usual routine and practicing your controlled breathing from yoga. No more than light exercise within several hours just to be sure as exercise will if anything elevate it in the short term (although should be down several hours later and over time with regularity leads to lower BP).
Changing your usual routines is possibly going to be perceived by your body as a stress, even be it a small one, and any stress hormone increase can be that 2 or 3 points up that you care about that specific moment.
Going by thread title, there is one way to get your blood pressure absolutely “as low as it can get”. Solves a lot of problems, actually, but I’m pretty sure you don’t want to go there.