Stress is something we all may experience from time to time. Stress has been proven to be linked to a number of things, Can stress cause high blood pressure though? At Kloc-In we want to keep you informed with the variants that surround stress so let’s explore if high blood pressure is linked to stress.
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The relationship between high blood pressure and stress is what we’ll dive into here.
Understanding High Blood Pressure:
In order to better understand can stress cause high blood pressure it is first critical to categorise what high blood pressure is. High blood pressure is also regarded as hypertension which is a common medical condition. The way our arteries apply pressure by pushing blood against its walls to and from your heart is the start of understanding blood pressure. As the day progresses your blood pressure will increase and decrease.
To gauge whether your blood pressure is high or low it can be measured in millimetres of mercury (mmHg) and is documented using two numbers. The Systolic pressure (the higher number) indicates the pressure within the arteries which the heart beats. On the other hand the Diastolic pressure (the lower number) indicates the pressure within the arteries when it is resting between each heartbeat.
Healthy blood pressure is possessing a systolic pressure of less than 120 mmHg and a diastolic pressure of less than 80 mmHg this reads as 120/80. This can change with age, so getting checked regularly is important to stay in the know. Things that may contribute to the change of a person's blood pressure throughout the day includes:
- Physical activity
- Stress
- Diet
These measurements and being consistent in understanding your averages means measuring your blood pressure across a number of days. If you notice that your blood pressure is steadily higher than what's considered to be healthy it is important to speak to a professional who can help you understand what this means, and the cause of action to take. This can include lifestyle adjustments and/or medication. No point in panicking, the best thing is to be in the know sooner rather than later. There are some noted risks of hypertension (High blood pressure) including:
- Heart disease
- Heart attack
- Stroke
Sometimes high blood pressure doesn't come with obvious symptoms. A person's age can factor into the arteries becoming less elasticated which means the heart may not be pumping blood as effectively as it should. Other factors include:
- Family History - Find out if high blood pressure is common in your family, this can help you stay on track and get regular checks to keep things at bay or at least understand the risk posed.
- Weight - Being considered obese can also factor into getting high blood pressure as the strain on the heart prevents the flow of blood moving through the vessels which can lead to high blood pressure.
- Activeness - If a person is not active this can add to the risk of having high blood pressure.
- Nicotine - Smoking and doing things like shisha can cause the blood vessels to become restricted which can increase blood pressure.
- Alcohol - The consumption of alcohol excessively can play a part in high blood pressure.
- Stress - Although there are many types of stress, chronic stress can have an impact on the blood pressure causing it to be high.
There are some other factors to consider which includes but not limited to sleep apnea, a condition that causes rapid breathing which interrupts sleep, medical conditions such as kidney disease, high cholesterol and diabetes. As well as diet, having a high sodium diet and low potassium diet can contribute too.
Understanding Stress:
Let’s better understand can stress cause high blood pressure by focusing on stress itself. Stress is something that every human will experience in life and can be triggered by a number of things. While stress is normal the type of stress will indicate the risk levels and understanding what steps to take next. Stress is individual so what stresses one person may not be a factor for another.
Situations that are considered a threat can lead to stress, the body has a way of reacting to stress as a way of coping but not all coping mechanisms are healthy. There are a number of ways that stress becomes palpable including physical, emotional,as well as behavioural. When stress becomes apparent the term ‘Fight or Flight’ begins to make sense. Flight is where a person may shut down and prolong dealing with the symptoms of stress presented, whereas fight is the ability to face these stressors head on. Stress responds by releasing hormones like adrenaline and cortisol within the bloodstream, which also increases a person's heart rate, blood pressure and respiration leading to an increase of energy and alertness.
Going though extended periods of stress can be categorised as Chronic Stress. Chronic stress is a consistent apprehension that creates pressure for lengthy periods of time. Acute stress is intense sudden stress brought on by something traumatic and tends to last less than a month. Episodic acute stress on the other hand is when a person experiences acute stress on a regular basis usually from the constant feeling of pressure that is left unresolved. A number of things factor into episodic acute stress often it could be that we’ve placed unrealistic demands on yourself that are hard or impossible to meet.
The types of stress experienced can affect the way we behave, our brains (cognitive), social, emotional, physiological, as well as physical but not limited to.
Research on the Relationship Between Stress and High Blood Pressure:
Here we take a deep dive into the research gathered which links high blood pressure to stress. Allowing us to better connect whether stress can cause high blood pressure. Gathering research has led us to understand that there are very established links between stress and high blood pressure. Particularly when discussing Chronic stress which increases levels of the hormone cortisol.
According to The British Heart Foundation (BHF), higher levels of hormones such as adrenaline which responds to stress using ‘Fight or Flight' means your heart beats faster and raises the blood pressure which is aimed at helping you find a way to cope with the stress going on. Once stress is relieved the blood pressure can return to a normal level. The trickle effect of stress sometimes means we draw closer to unhealthy habits which does not help the body do what's needed in order to return to a normal standard. By turning to substances such alcohol for long periods of time could lead to high blood pressure.
Studies published by Journal Psychosomatic Medicine have linked stress to high blood pressure which can develop over time. The link details stress around job pressures or having to caretake solely for other people over lengthy periods of time to high blood pressure. So part taking in stress reduction techniques can help elevate these pressures, things like meditation, deep breathing exercises and being mindful can significantly reduce the chances of this happening.
Although some researchers say that there is not enough proof for this to be definitive it is said that with the release of hormones linked to stress the body is at risk of damaging arteries which is how blood flows through to calculate blood pressure levels. Mayo Clinic also suggests that other heart conditions can form when symptoms of stress, depression seep in. Including heart disease.They agree that once these stresses are dealt with blood pressure can return to normal. It seems as though the length of time in which stress stays around can contribute to long term high blood pressure. Therefore managing the stress felt plays a role in helping you to relax and deal with what is happening around in a healthy way, as stress is a common denominator of high blood pressure.
Ever changing circumstances. The link also displays in the restriction of movement between the blood vessels which causes blood pressure to rise according to Walker Family Care, sure enough there are a mixture of factors that increase the chances of such heart conditions including;
- Disrupted sleep
- Anxiety
- Overeating
- Excessive drinking and smoking
- Depression
- Reduction in physical activities
Short spikes are linked to the pressure felt on the heart and long term conditions contribute to high blood pressure. Being able to control your controllables will help reduce these risks and help to find coping mechanisms that are indeed healthy. Therefore discussing the factors will help further assess and explain what causes high blood pressure outside of and in connection to stress.
Other Factors that Affect Blood Pressure:
In addition to stress there are other factors that can have an affect on high blood pressure. As discussed High Blood pressure is also known as Hypertension and is considered a serious health condition that can increase the exposure to heart disease, stroke, and other health related issues. Let’s break down a few other factors that can contribute to high blood pressure.
Diet;
When consuming high volumes of sodium which is usually present in processed packaged foods there is a risk. If you look at the label contents of these types of food you’ll often find that the sodium levels are very high, sometimes even over the recommended daily amount. Reducing this can help lower the risk of high blood pressure and stabilise your blood pressure if it is high already. Potassium is also a contributing factor so ensuring to include fruit and vegetables in your diet will help in this area.
Alcohol consumption needs to be monitored to divert the risks presented when discussing high blood pressure as too much of this can be a risk and should be considered. On top of this let’s look into our weight, being overweight doesn't help with blood pressure so make sure to have a balanced and healthy diet as well considering that your calorie intake will help manage weight, making sure to include grains, fruit and vegetables as mentioned. That being said, fad diets where we often try to lose weight quickly by cutting out key things like carbohydrates which provide energy is not a good way to go when trying to remain healthy and lose or maintain weight. Some key areas to monitor here are;
- Diary products
- Sodium
- Saturated fats
- Artificial sugars
Additionally to this, regular physical activity can have significant overall health benefits to help lower blood pressure. There are a number of exercises you may want to include in your daily life to help control blood pressure and remain in what is considered the healthy zone.
- Aerobic - Things like fast pace walking, runs, jogs, cycling and swimming are considered moderate intensity workouts that help. As a rough estimate try incorporating at least 8 minutes of vigorous intensity workouts per day.
- Strength training - this is exercise that targets the strengthening of your muscles and includes weights. Partaking in this twice a week is a good place to start.
Consistency is key here as maintaining physical workouts and training can help lower blood pressure, make being active a habit by taking it one day at a time, you’ll find the more you do the more enjoyment you’ll get out of it.
Smoking is considered a major factor for high blood pressure and can increase the risk of heart disease, stroke and other health conditions much like alcohol consumption. Nicotine can narrow the blood vessels and make the heart beat faster increasing the risk of hypertension. This can also damage the arteries making them less flexible. When thinking about the factors related to smoking we must bring up the Carbon monoxide within cigarette smoke which can reduce the oxygen that the blood naturally carries to the heart making the heart work harder. Even secondhand smoke can play a part in the risk of getting high blood pressure so if you know people that smoke try not to let their bad habit impede on your health. Although quitting smoking can be hard there are many support resources out there to help you quit, try looking at what the NHS offers if you find you can’t give up alone, there are many others out there in your position so don’t feel alone.
Medication may be provided by your doctor to help you manage high blood pressure especially when making significant changes are not enough. There are a number of medications that may be available including:
- Diuretics
- ACE Inhibitors
- Beta blockers
- Calcium channel blockers
Although that's not all these are the most common and can be very effective in lowering blood pressure. Medication can come with some side effects so keep your doctor in the loop on how you feel to make sure they are prescribing what's best for you. Your doctor is there to help so making sure to get regular check ups will be important.
Lastly some medical conditions can be linked to high blood pressure including:
- Kidney Disease
- Sleep apnea
- Diabetes
- Hormonal imbalances
- Obesity
Trying your best to manage these conditions by getting checked, staying connected to your doctor to ensure the right treatment is taken including making some lifestyle changes will have a positive effect. Working closely with healthcare providers to devise personalised treatment is key.
Managing Stress to Reduce High Blood Pressure:
There are ways to manage stress levels as a way of reducing blood pressure. Experiencing stress can have an effect on your blood pressure. If not managed over long periods of time the question of can stress cause high blood pressure becomes an obvious answer. As the body releases hormones when we are stressed it's worth considering breathing techniques that can help manage the effects of stress. It may also be worth considering the expectations you have of yourself. This is not to say that we don't continue to hold ourselves accountable, it just means reflecting on some of the pressures we may be putting ourselves under. If you are setting tasks with extreme timeframes consider the realism of these timeframes and adjust where needed. If what you are hoping to achieve is your destiny, who cares how long it takes to get there as long as you are taking steps and eating the elephant one part at a time.
A good way to to understand your limits is also to understand how often you drop things when people need you. Yes we have responsibilities and people depend on us, but without you being in a good place you should learn to say no. Practise it, go into the mirror and repeat things that often put you under stress and then just say no, no I can’t right now, no I’m busy, no maybe another time. Have fun with it. This will reduce the amount of tension you may be feeling in various areas of your life.
What is in your control? Control your controllables, things that are not in your control we should try and put to the side and focus on what is. Reflect on the areas that are in your control and start to create the solutions needed to give you peace. Know what is triggering so you can find the best solution. What makes you unsettled? Try and avoid these things if you can.
Here are some lifestyle changes to consider to reduce stress and the possibilities of high blood pressure;
- Relaxation techniques - Take deep breaths, try to meditate, find stretching time like yoga and pilates. These things can help calm your mind.
- Stay active - This means exercising, try aiming for 30 minutes a day to see how you feel.
- Sleep sleep sleep - Get those 7=8 hours of sleep on a regular basis. Lack of sleep can affect your ability to control your stress levels and often elevates the chances of high blood pressure.
- Check your diet - Diets filled with fruit, vegetables, grains and lean protein are often underestimated. Start with your 5 a day and go from there.
- Good ol alcohol and caffeine - too much of these things can either help you forget for short periods of time then intensify the pressure of stress felt as soon as you are back to earth, and make you jittery which reduces your chances of finding the solutions needed to feel better.
- Support - There is nothing wrong with asking for help, if you’ve tried a number of things that are not working, get help. There is plenty of help available, Mind has some great suggestions that may help you.
- Time Management - write things down, what needs to be done? What moves the needle? Focus on these things. If you have the energy and time continue on. Self-awareness is key here.
We've looked at a number of ways that stress can contribute to high blood pressure. Stress has a massive impact on a lot of areas in one's life. When experiencing stress it is important to understand the cause in order to reduce the effects that can occur in other areas of life. Understanding what healthy blood pressure is is understanding what blood pressure is, it’s the way our arteries apply pressure against its walls to the heart. Healthy blood pressure reads are 120/80. Although this changes with age, getting checked by a professional will help deepen your understanding of this. Sometimes high blood pressure doesn't come with symptoms so just because you feel nothing doesn't mean you are not affected.
Stress causes our body’s to react to fight what is going on and helps us cope, but not all coping mechanisms are healthy so take note of the things you turn towards when experiencing stress to ensure you are dealing with things in the best way. Doing some research has confirmed the link between stress and high blood pressure. The release of adrenaline makes the heart beat faster which can have an impact on blood pressure levels. If this consistently happens don't be afraid to contact your doctor or a professional. There can be changes in our circumstances that play a role like overeating, anxiety, lack of sleep, etc. As well as other factors like diet, lack of exercise, and preexisting health conditions that can affect the blood pressure. Tap into some techniques that can help in these areas and don’t be afraid to reach out to a professional.
We hope this was useful, we’d love to hear your feedback. As Kloc-In continues to grow we want to hear from our community to ensure we are reviewing topics that are valuable to you.
