Hypertension and Stress

Unless managed, stress is a risk factor for hypertension. Stress control can also make a big difference in lowering high blood pressure. One study, which used a controlled trial of yoga and biofeedback, demonstrated a significant reduction in blood pressure with stress control treatments.

Chronic stress exposes your body to unhealthy, persistently elevated levels of stress hormones like adrenaline and cortisol. Chronic stress can also lead to poor eating habits, alcohol consumption, smoking, and lack of exercise – all of which are risk factors for hypertension.

When you are under stress, your body gives you signals. Do not ignore them!

Physical Signs of Stress

Mental Signs of Stress

Emotionl Signs of Stress

Behavioural Signs of Stress

How to reduce stress and lower blood pressure?

First, identify any source of stress, and try to reduce it.

Engage in relaxing activities, try to make special time for relaxation every day.

Relaxing methods to reduce blood pressure:

Breathe deeply and relax your muscles, through stretching, Yoga, Tai Chi or Qigong. People with mild hypertension who practiced these healing techniques daily, for two to three months, experienced a significant decreas of blood pressure, had lower levels of stress hormones, and were less anxious.

The results of a recent study show  that a daily use of RESPeRATE - guided slow breathing (15 minutes a day for eight weeks) brought about a substantial reduction in blood pressure.

Research shows that daily practice of slow breathing may substantially reduce blood pressure.

Mental imagery relaxation This form of focused relaxation improves the harmony between your mind and your body, by creating calm, peaceful images in your mind.

Biofeedback teaches you to monitor your body while you relax, by using various instruments to measure temperature, heart rate, muscle tension and other vital signs.

The possible benefits of these gentle practices, and the minimal attending risks, make them an ideal first step for incorporating physical activity and relaxation into a lifestyle leading to lower blood pressure.

Once you find a relaxation method that works for you, practice it every day for at least 30 minutes.

You cannot fight stress effectively without rest. The time you spend resting should be long enough to relax your mind as well as your body.

TIPS

• Regular sleeping and eating habits can make a major contribution to stress reduction.
• Try taking a short nap during the day.
• Use your bedroom for sleeping only; do not work or watch TV there.
• Whenever you feel anxious - get things off your chest. Talk to someone you trust.
• Avoid caffeine.
• Maintain a regular exercise routine, but do not exercise within two to three hours of bedtime.