We often hear that those with a lot of stress in their lives can have some health issues. High blood pressure is often discussed in relation to stress, so it's essential to understand the connection between the two. Here is what you need to know about the relationship between stress and blood pressure and how to lower both to lead a healthy life.
Effects of Stress on Blood Pressure
Acute stress
When you find yourself in a stressful situation, your body releases cortisol and adrenaline, also known as the 'stress hormones.' These hormones cause an increase in your heart rate and force blood vessels to constrict, which leads to hypertension. The stress hormones act temporarily; your blood pressure becomes normal once you no longer feel that stress.
Chronic stress
The effect of chronic stress on blood pressure is not known yet. However, some people who deal with prolonged stress tend to develop unhealthy habits, such as smoking and eating unhealthy. This unhealthy lifestyle can make you susceptible to high blood pressure.
Reducing Stress and Blood Pressure
Here are some techniques that may help you lower stress and blood pressure levels.
Exercise regularly
Regular physical activity can significantly boost your mood and reduce stress levels in your body. It also has a positive impact on the health of your heart. If you are a patient with high blood pressure, make sure you ask your doctor about what exercises and how often are suitable for your condition.
Sleep better
Quantity and quality of sleep hold equal importance in lowering stress. Having insufficient or disturbed sleep can lead to exhaustion and irritation, ultimately making you feel stressed about trivial matters. Therefore, to avoid being stressed, try to sleep for at least six to eight hours daily.
Remove known stressors from daily life
Recognizing what causes your stress levels to rise is crucial to managing stress. If it is something that you can change or remove from your life, you can try to do so, such as changing a stressful job. However, there are some parts of your life you cannot eliminate. In such cases, try to keep yourself relaxed by adapting other stress management techniques.
Avoid high fat and salty diet
Foods containing a high amount of fat or salt can result in high blood pressure. Therefore, avoiding these foods can help you prevent or lower high blood pressure. Besides food, avoiding alcohol consumption can also prove beneficial in keeping your blood pressure in control.
Try relaxation techniques
Some techniques can help your body and mind relax. Deep and slow breathing can effectively induce relaxation and reduce stress. Meditation and yoga are two effective ways to relax for many people.
Simplify your schedule
Make a simple schedule focusing on the most important things to you. Avoid spending too much of your time on things that do not hold much importance. You can skip these things altogether if they are unnecessary.
Medication for blood pressure
If you struggle with blood pressure, your doctor may recommend medication. Speak to your physician about which medicine is right for you and how you plan to manage high blood pressure moving forward.
