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5 Easy Hacks To Lower High Blood Pressure Spikes At Night After 10 PM
High Blood Pressure Lowering Tips: Here are the top 5 easy hacks to control hypertension symptoms at night, especially after 10PM. 5 Easy Hacks To Lower High Blood Pressure At Night After 10 PMHigh Blood Pressure Management At Night: High blood pressure, also known as hypertension, is a medical condition which is marked by an uptick in the pressure at which the blood is flowing inside the arteries. It is often referred to as a "silent killer" because it may not always show symptoms but can lead to severe health complications. Nighttime hypertension, where blood pressure remains elevated during the night, poses additional risks to heart health and overall well-being. If you are looking for ways to quickly bring down your blood pressure after 10 PM, here are five effective remedies to try.
5 Quick Hacks To Lower High Blood Pressure At Night NaturallyHere are the top 5 easy hacks that can help you control and lower high blood pressure naturally at night, and keep hypertension issues at bay:
Try Drinking Herbal Teas After DinnerAre you worried about blood pressure spikes at night? Well, we have got a quick hack to fix this problem - try a cup of herbal tea to lower nighttime blood pressure. You can choose from this list --- hibiscus, chamomile, and valerian root teas. All these herbs are known to promote relaxation and help reduce blood pressure. As per Ayurveda, the best time to drink herbal tea at night to control blood pressure is to consume the same an hour before sleep.
Practice Deep Breathing Exercises After DinnerAnother effective hack to manage blood pressure at night is to practice deep breathing exercises after dinner. This simple, yet effective step can greatly alleviate stress and help lower blood pressure. You may try exercise like diaphragmatic breathing or the 4-7-8 method are particularly beneficial.
Magnesium-Rich Foods For Lowering High Blood PressureAdding magnesium-rich foods to your evening meals can also contribute to lowering blood pressure. Items like spinach, almonds, and bananas are excellent sources of magnesium, which has been linked to reduced blood pressure. Making these foods part of a balanced diet can promote heart health and efficiently manage hypertension.
Reduce Salt or Limit Sodium IntakeSalt is your biggest enemy when you are dealing with high blood pressure. Try to cut down on your salt intake, especially at the night. Salt contains sodium which can instantly raise blood pressure levels. Try to switch to herbs, to enhance the flavour and taste of your meals, when trying to control blood pressure at home.
Create a Relaxing High Blood Pressure Lowering Bedtime RoutineMake sure that the place where you are going to sleep at night is soothing enough that your body and mind can have some calming time at night. Stress can contribute majorly to blood pressure, thus, having a peaceful place to sleep at night can boost your mental health, and thus keep your blood pressure spikes under control at night.
Try the above-mentioned home remedies to keep your blood pressure under control at night. However, it is ideal to consult a doctor or an expert before making any changes to your daily routine.
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The Target BP Intiative: Aiming To Improve Hypertension Care For All
The Target Blood Pressure (BP) initiative is a nationwide movement to improve blood pressure control for almost half of American adults living with hypertension. Over a thousand health care organizations have signed on to the program, which was developed by the American Heart Association (AHA) and American Medical Association. Participating organizations have access to various resources, including continuing medical education and assessments to optimize their clinical practices. Achievement awards are granted to those who successfully move the needle and demonstrate better patient outcomes.1
We spoke to Howard Haft, MD, MMM, for a deeper dive into the initiative. Dr Haft is the chair of the American Heart Association Outpatient Quality Improvement Advisory Group, former executive director of the Maryland Primary Care Program, and adjunct professor of medicine at the University of Maryland School of Medicine.
What Are the Target BP Initiative's Main Priorities?The Target BP initiative has 3 primary focus areas: measure, act, and partner (MAP). It calls on health care providers to accurately measure blood pressure using the latest positioning guidelines, initiate a clear and proactive treatment plan for hypertensive patients, and empower patients to self-monitor.1
One of the key aspects of self-measurement is digital blood pressure monitors. "I'm excited about digital blood pressure monitoring," said Dr Haft. "I remember older blood pressure devices with mercury, which have largely gone by the wayside. Handheld blood pressure cuffs are notoriously difficult to calibrate. Now, digital blood pressure machines are calibrated right out of the box and don't need to be recalibrated as frequently."
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If we're going to improve our nation's hypertension control and improve our overall health performance compared to other countries, we need to eliminate the barriers to high-value care and address the social and nonmedical challenges faced by vulnerable populations.
He also feels digital monitors are more reliable and less prone to errors. "Digital blood pressure machines also take a lot of the guesswork out of the Korotkoff sounds, which can be subjective and lead to significant differences in accuracy. We're really encouraging people to self-measure their blood pressure because what you get in the office visit tells you their blood pressure in a white coat situation a few times per year," he explained.
Another major priority of the initiative is equity. Dr Haft said, "We know that [hypertension] is a big problem, particularly for marginalized communities, because they have a higher incidence of hypertension and greater consequences, like amputations and kidney disease."
"I think we'll find enormous value when we look at data through a lens of equity," shared Dr Haft. "Equity measures avoid the pitfall of relying only on the average performance of a population. Within a population, the more privileged patients may have access to gyms, nutrition, medications, and other factors than the less privileged, giving them an easier path to good blood pressure control. Looking at equity-focused quality measures can reveal demographic groups within the overall population with poorer control, allowing more focused blood pressure control interventions."
Target Blood Pressure Initiative Participation and Award CriteriaDr Haft has seen the evolution of all the target recognition programs but feels the current intiative is particularly important. "We know there are 120 million people in the US with hypertension, and based on NHANES data, 70% are uncontrolled," he explained. "Hypertension is a leading cause of renal failure and other complications. Quality improvement and recognition programs are essential."
As of 2024, participating health care facilities can be found in 47 states or US territories.2 "There's so much work to be done to improve health and avoid morbidity and mortality. It's great that the AHA has been doing this and that there's been continued growth in the program," emphasized Dr Haft.
"I just looked at recognition data from the springtime, and 1869 organizations submitted data, representing 30 million patients," shared Dr Haft. "Of these organizations, 1035 received Gold or Gold Plus, which means their organizations are achieving the level of blood pressure control for their patients that's not achieved in the majority of other adults in the US."
"Gold or Gold Plus means the organization achieved the requirements for measuring blood pressure accurately and acting rapidly to achieve control. The Gold Plus organizations also achieved the goals in 3 new pillars, which include partnering with patients, self-measured blood pressure, and equitable health care outcomes."
The Silver Award was granted to 41% of organizations recognized by the program in 2024.2 To achieve this designation, participating facilities had to submit blood pressure control data and complete at least 4 of 6 evidence-based BP activities in the 5 pillars of the program, which include:
The AHA will introduce a new Silver Plus award level for 2025. They also plan to reconfigure the criteria required to reach Gold Plus status.2
Ensuring Accuracy in Blood Pressure MeasurementThe first pillar of the Target BP initiative is accurate blood pressure measurement. A 2024 paper published in JAMA notes that health care providers commonly use improper positioning when checking blood pressure, leading to inaccurate results. Guidelines recommend measuring blood pressure with the arm supported on a desk and the midcuff positioned at the level of the heart. However, it's not unusual for blood pressures to be taken on arms that are resting on the patient's lap or not supported at all.4
The crossover randomized clinical trial included 133 adults. Researchers observed that systolic BP was overestimated by 3.9 mm Hg and diastolic BP by 4.0 mm Hg in patients whose arm was supported on their laps. Taking blood pressure on an unsupported arm consistently led to overestimating systolic BP by 6.5 mm Hg and diastolic BP by 4.4 mm Hg.4
The Target BP initiative has created an infographic that displays the correct positioning for measuring blood pressure. Along with posting this infographic in rooms where blood pressures are taken, additional goals that fall under this pillar include:
By focusing on accurate blood pressure measurement first, health care providers can take on the next pillars of the Target BP initiative, including treating blood pressure and teaching patients how to measure it at home correctly.
Looking Forward to a Healthier FutureAccording to Dr Haft, "If we're going to improve our nation's hypertension control and improve our overall health performance compared to other countries, we need to eliminate the barriers to high-value care and address the social and nonmedical challenges faced by vulnerable populations. The Target BP initiative speaks specifically to equitable health outcomes."
He said he would like to see the current work on the Target BP initiative continue to scale up with a greater focus on strengthing local community networks. "The Strive for Silver was done last year in addition to the nationwide program. We're looking at smaller cohorts to help local organizations connect and support each other. We're looking forward to expanding that regional work," he explained.
Dr Haft also feels that the information collected through the Target BP program will help advance treatment and research. "The most exciting thing I see now is the registry work. AHA has developed an ambulatory AHA registry with over 300,000 patients from organizations nationwide, providing real-time data at the EMR [electronic medical record] level. This is a world of difference from what we do in the standard approach of recognition programs: data extraction by attestations. Real-time data sharing allows organizations to look at their own demographics to benchmark data points against others for reflection. Researchers can also access that."
This article originally appeared on The Cardiology Advisor
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