Stress causing high BP? Doctors share life-changing tips to fight stress & hypertension

When was the last time you felt stressed? Chances are you already might have experienced this troubling emotion today. At some point or another, we are all bound to feel stressed and it may be difficult to eliminate or avoid stress completely from our lives. Then what should we do?

Doctors suggest you can learn to manage it. Stress management is not just an option, but a necessity, as overwhelming levels of unmanaged stress can cause multiple health problems – one of them being hypertension or high blood pressure.

On World Hypertension Day on May 17, doctors explain how your everyday stress can spike your BP levels, and how you can manage it.

“Stress can contribute to the development of high blood pressure (hypertension) through various mechanisms. When we experience stress, the sympathetic nervous system is activated, leading to the release of stress hormones like adrenaline and cortisol. These hormones stimulate the body's fight-or-flight response, resulting in an increased heart rate and blood vessel constriction, ultimately raising blood pressure levels,” explains Dr. Saritha Sekhar, Associate Professor and Consultant Interventional Cardiologist, Amrita Hospital, Kochi.

Furthermore, chronic stress can trigger inflammation within the body. This inflammation can damage blood vessels and impair their ability to dilate or contract properly. The compromised flexibility and function of blood vessels can contribute to elevated blood pressure, adds Dr. Sekhar.

“Unhealthy coping mechanisms often accompany stress. People may turn to excessive eating, heavy alcohol consumption, or smoking to cope. These behaviors can directly contribute to high blood pressure,” shares Dr. Sekhar. “Additionally, stress can disrupt normal sleep patterns, leading to inadequate rest and recovery. Poor sleep quality is associated with an increased risk of developing hypertension.”

Dr. Vivudh Pratap Singh, Senior Consultant - Interventional Cardiology, Fortis Escorts Heart Institute, Okhla Road, New Delhi, further adds some common stress triggers that studies have found to be associated with high BP. “Multiple studies indicate that adverse psychosocial working conditions including job strain, effort-reward imbalance and bullying are associated with higher risk of hypertension and cardiovascular disease.”

Life-changing tips to fight stress & hypertension

Dr. Jyoti Kapoor, Founder-Director and Senior Psychiatrist, Manasthali, shares the following tips:

• Prioritize stress reduction in everyday life. Incorporating stress-reducing activities such as meditation, deep breathing exercises, and yoga into your routine can have a profound impact on managing stress levels. These practices help activate the body's relaxation response, counteracting the effects of chronic stress on blood pressure.

• Physical activity plays a crucial role in stress management. Engage in regular exercise, such as “brisk walking, jogging, swimming, or cycling. Regular physical activity helps reduce stress hormones, promotes the release of endorphins (feel-good chemicals), and improves overall well-being. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.”

• A healthy diet can significantly contribute to stress reduction and blood pressure control. Incorporate “fruits, vegetables, whole grains, lean proteins, and low-fat dairy products into your meals. Avoid sugar and processed foods, which are typically high in salt, and opt for fresh, unprocessed alternatives instead.”

• Effective time management can alleviate stress and prevent it from escalating. Prioritize tasks, set realistic goals, and break them down into manageable steps. You should learn how to delegate, say no when necessary, and maintain a balanced schedule can help reduce stress levels.

• Adequate rest and sleep play a critical role in stress management and blood pressure regulation. Aim for “7-8 hours of quality sleep each night. Establish a relaxing bedtime routine, create a comfortable sleep environment, and limit the consumption of caffeine or electronic devices before bed.”

Dr. Sekhar shares the following lifestyle tips to manage stress:

• Take time out for activities you enjoy, engage in hobbies, spend quality time with loved ones, and set aside time for relaxation and leisure activities.

• Building a strong support network is valuable. Seeking social support from friends, family, or joining support groups can provide an outlet for sharing experiences, seeking advice, and receiving emotional support.

• Managing stress is an ongoing process, and it may take time to find the strategies that work best for you.

Dr. Rajeev Gupta, Director- Internal Medicine, CK Birla Hospital, Delhi, signs off with the following tips:

• It is crucial to identify and address the underlying causes of stress, whether it is work-related pressure or personal issues, to prevent long-term health consequences.

• In some cases, doctor-prescribed medications may be necessary to manage hypertension, however, lifestyle changes remain the cornerstone of prevention and management of high blood pressure.

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