The results of measuring blood pressure actually identify how strong the blood flow is being pumped throughout your body and therefore, is a very important measure of the quality of your health. Generally, the measurement process should be carried out with the help of a cuff and a stethoscope. These medical instruments are usually not owned by ordinary people in their homes, but are indispensable to obtain accurate measurement results. If you just want to check if your systolic blood pressure is normal (the pressure in your arteries when your heart muscle contracts), try feeling your pulse to get a rough estimate. However, the results of measuring diastolic blood pressure (the pressure in the arteries when the heart is at rest) can only be obtained with the help of a cuff or a stethoscope.
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Part 1 of 4: Estimating Systolic Blood Pressure Using Pulse Rate
Step 1. Place your finger on the inner wrist area
The first step to estimating your systolic blood pressure is to identify where your pulse is. It is the pulse that will provide basic information about whether or not your systolic blood pressure is normal. However, please understand that the results are rough estimates, and will only show that your blood pressure is not low, but not high blood pressure.
- Place two fingers, preferably your index and middle fingers, just below the crease of your wrist in line with your thumb.
- Don't use your thumb, as your thumb has a fairly strong pulse and can interfere with the process.
Step 2. Feel your pulse
After placing two fingers on the area, try to feel the radial pulse, which is the pulse produced by your heartbeat. If you can feel the pulse, it means your systolic pressure is at least 80 mmHg, which is normal. However, these results cannot indicate if your blood pressure is high. On the other hand, if you can't feel the pulse, chances are your systolic pressure is below 80 mmHg, which is also normal.
- Why should your baseline blood pressure be 80 mmHg? In general, the radial artery (the artery in your wrist) is so small that your blood pressure must be at least 80 mmHg to achieve this.
- Do not worry, a pulse that is not felt does not indicate a health problem.
- Estimating blood pressure without a device will not provide information about your diastolic pressure.
- Some studies doubt the efficacy of the process of measuring systolic pressure using a pulse.
Step 3. Check your pulse again after doing moderate-intensity activity
If possible, check your pulse again to see if it increases after activity. Doing so can indicate whether your blood pressure is actually low, moderate, or normal.
- If you can't detect a pulse after moderate-intensity activity, you most likely have low blood pressure.
- Consult the doctor for irregular measurement results.
Part 2 of 4: Using Mobile and Online Apps
Step 1. Understand that this method is not an accurate way to check blood pressure
Although the idea of measuring blood pressure using an app sounds interesting and easy, unfortunately its effectiveness is not guaranteed. In general, mobile applications are categorized as amateur medical devices whose measurement results are not credible. Therefore, do not use the following applications in the hope of getting accurate or valid measurement results.
Recently, researchers have discovered a new technology that can help doctors measure a patient's blood pressure without an instrument. Unfortunately, so far the technology is still in the development stage
Step 2. Visit the app store available on your phone
Make sure you only access app stores that are compatible with your phone and operating system. Supposedly, you will find various applications that can be used to monitor health conditions equipped with various functions or features there.
- Type the keyword “blood pressure monitor” or “blood pressure meter”
- After that, your phone screen will show various available applications and ready to be downloaded.
- Pick a few apps that look appropriate, and read user reviews. When reading reviews, focus on the ease with which the user feels and the app's ability to satisfy the user's needs. If the app only has 3 stars or even less than that, immediately look for other options.
Step 3. Download the app
After reading reviews of some of the apps that caught your eye, choose one to download. To download the desired application:
- Press the “download” or “download” option on the phone screen. Generally, these options may appear in different formats, depending on your phone's operating system.
- Be patient to wait for the application to finish downloading.
- The speed of downloading the application is very dependent on the speed of the internet connection you are using. To upgrade, make sure that you have connected your phone to a wireless network. By using a wireless network, you can also save costs associated with using internet quota, right?
Step 4. Use the app to measure your blood pressure
After the respective application has finished downloading, press the available option to open it. Then, use the app to measure your blood pressure.
- If the app offers other diagnostic options, select the available option to measure blood pressure.
- Read the instructions provided.
- Make sure your index finger covers the camera hole on the back of the phone. Generally, these applications will retrieve information using photoelectric pulse waves to measure your blood pressure. Specifically, the technology will analyze your pulse, heart rate and other information related to your health statistics.
- Keep your finger in the camera hole until a message appears that the measurement process is complete.
- Record the results.
Part 3 of 4: Understanding Measurement Results
Step 1. Understand the target to be achieved
Possibly, one of the most important things to know before measuring blood pressure is the range of results that are considered normal and should be your target. Without knowing it, the measurement results that appear will not provide you with any information.
- 120/80 and below is a normal blood pressure reading for most people.
- Between 120 – 139/80 – 89 indicates hypertension. If the measurement results are in that range, try to adopt a healthier lifestyle in the future.
- Between 140 – 159/90 – 99 indicates the occurrence of stage 1 hypertension. If the measurement results are in this range, immediately develop a plan to lower your blood pressure with the help of a doctor. Chances are, you will also need to take medication afterwards.
- 160/100 or higher indicates stage 2 hypertension. If your measurement is in that range, you will most likely need to take medication to lower it.
Step 2. Use the cuff to get your baseline blood pressure reading
Since the technology of measuring blood pressure without a cuff is still relatively new, it's important to keep measuring your baseline blood pressure with a cuff before trying to do it yourself at home without any equipment.
- Measure blood pressure during routine health checks.
- Visit a pharmacy or similar location that provides blood pressure measuring devices for use by the public.
- Compare the results of home measurements with the baseline blood pressure numbers previously obtained.
- Always record the results of basic blood pressure measurements taken with and without equipment so that you have a track record.
Part 4 of 4: Improve Blood Pressure
Step 1. Consult a doctor
If you have complaints about blood pressure, immediately consult a doctor. Instead, the doctor can recommend various strategies for dealing with blood pressure that is too high or low.
- If your blood pressure is high, your doctor may prescribe medicines to lower it.
- Chances are, your doctor will recommend a new diet or exercise routine for you.
Step 2. Exercise daily to lower your blood pressure
One of the best ways to change blood pressure is to exercise regularly. By doing so, your cardiovascular system and heart health will definitely improve!
- Focus on cardiovascular exercise, such as cycling, running, or brisk walking.
- Don't push your body too much!
- Consult your doctor before starting any exercise routine, especially if you have problems with your blood pressure.
Step 3. Change your diet to lower blood pressure
For those of you who have high blood pressure, try modifying your daily diet to lower it.
- Reduce sodium intake. Don't take more than 2,300 mg of sodium per day!
- Eat four to eight servings of whole grains per day. Remember, whole grains are very high in fiber so they are beneficial for lowering your blood pressure.
- Eat four to five servings of fruits and vegetables per day to lower blood pressure numbers.
- Stop eating fatty meats and limit consumption of dairy products to lower your blood pressure.
- To lower blood pressure, reduce sugar intake to five servings per week or less.
Step 4. Change your diet to increase blood pressure
Feel free to make the necessary adjustments to raise your blood pressure to its normal range.
- Increase your sodium intake if your blood pressure is low. In general, you need to consume at least 2,000 mg of sodium per day.
- Increase water consumption if your blood pressure is low.
