Can Stress Cause High Blood Pressure?

Stress is one of the leading causes of health problems in the world today. While it often goes unnoticed, it can still have a major impact on your physical and mental well-being. But can stress cause high blood pressure?

In this article, I’ll be answering your question on whether stress is a risk factor for high blood pressure including other risk factors, what you can do to lower your blood pressure when stressed, and generally how to maintain a health blood pressure for overall health and wellbeing.

See also Pregnancy Induced Hypertension and 11 Foods For Healthy Lungs

What is High Blood Pressure?

High blood pressure, also known as hypertension, is a condition in which the force of your blood against your arterial walls is high enough that it may eventually cause health problems, such as heart disease.

Blood pressure is determined both by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. The more blood your heart pumps and the narrower your arteries, the higher your blood pressure.

You can have high blood pressure for years without having any obvious symptoms. That’s why it’s often referred to as a “silent killer.” Sustained blood pressure puts you at risk of heart failure, heart disease, stroke, and kidney issues, among others.

So it’s important to get your blood pressure checked regularly. If you detect high blood pressure early, you can take steps to prevent or control it before it causes serious health problems.

While most people with high blood pressure may not have any symptoms, common symptoms may include severe headaches, dizziness, nosebleeds, vision problems, fatigue or confusion, and breathing difficulties.

Types of Hypertension

There are two types of high blood pressure: primary (essential) and secondary.

Primary hypertension develops over many years with no identifiable medical condition. This often results from positive family history and poor lifestyle habits like poor diet and obesity.

On the other hand, secondary hypertension arises from an identifiable cause, such as kidney disease, tumors, or certain medications (such as birth control pills).

Your treatment of high blood pressure may vary depending on whether you have an underlying condition or not. But overall, lifestyle changes are always vital.
Medications such as ACE inhibitors and beta blockers can also help to lower blood pressure.

Can stress cause high blood pressure?

When it comes to blood pressure, stress can be a real problem. While we all experience some stress in our lives, chronic stress can take a toll on your body, including raising your blood pressure. So yes, stress can cause high blood pressure. 

When you’re stressed, your body goes into “fight or flight” mode, which increases your heart rate, heart contractility, epinephrine and norepinephrine. This increases vasoconstriction leading to high blood pressure.

If you already have high blood pressure, chronic stress can make it worse. So always find ways to effectively manage stress to prevent further complications.

How to lower your blood pressure when you’re stressed

So, how can you keep your stress levels low when stressed?

1. Take a break

There are a number of ways to lower your blood pressure when you’re stressed, and taking a break is one of them. When you’re feeling overwhelmed, take a few deep breaths and step away from the situation for a moment. Go for a walk, read a book, or call a friend. Taking a break will help you relax and refocus, which can help lower your blood pressure.

2. Exercise

When you’re stressed, your body goes into fight-or-flight mode. This triggers a surge of hormones and increases your heart rate and blood pressure. 

Exercise can help to offset these effects by releasing endorphins and calming the nervous system. 

In fact, studies have shown that just 30 minutes of moderate exercise can lower blood pressure by up to 4 mmHg. So next time you’re feeling stressed, take a break for a quick walk or jog around the block.

3. Breathe deeply

Deep breathing is one of the easiest and most effective ways to reduce stress and lower blood pressure. It can be done anywhere, at any time, and requires no special equipment.

When we breathe deeply, it sends a signal to our nervous system that we are calm and relaxed. This has the effect of slowing down our heart rate and lowering our blood pressure.

Take a deep breath through your nose, allowing your stomach to expand. Then breathe out slowly through your mouth. Repeat this ten times.

4. Get enough sleep

We all know how important it is to get a good night’s sleep. But when you’re under stress, it can be even more critical to get enough shut-eye.

If you’re stressed, aim for at least 7 hours of sleep each night. And if you have trouble sleeping, there are a number of things you can do to improve your sleep hygiene, such as avoiding caffeine before bed and Establishing a regular sleep schedule.

High Blood Pressure Risk Factors

Besides increased stress levels, there’re a number of factors that can increase your risk of developing hypertension, including:

1. A family history of hypertension

A family history of hypertension is one of the most significant risk factors for developing high blood pressure. If your parents or grandparents have high blood pressure, you are also more likely to develop it. Even if only one parent has hypertension, you’re still at risk.

The best way to weaken your genetic predisposition is to maintain a healthy lifestyle and see your doctor regularly for check-ups.

2. Obesity

Obesity is a chronic condition characterized by an excess of body fat. Obesity is not just a cosmetic concern. It is a medical problem that increases your risk for other diseases and health problems, such as heart disease, diabetes, high blood pressure, and certain cancers.

According to the research, obesity has reached epidemic proportions in the United States, with more than one-third of adults (34.9%) and nearly one in five children (17.1%) considered obese.

There are a number of reasons why obesity can lead to high blood pressure. For one, carrying excess weight puts additional strain on your heart and circulatory system. Fat cells also produce hormones that can lead to inflammation, which can contribute to high blood pressure.

If you are obese, you can lower your risk of high blood pressure by losing weight. Even a small amount of weight loss can help reduce your blood pressure. You can also try lifestyle changes such as eating a healthy diet and getting regular exercise.

If you have difficulties losing weight on your own, seek professional help.

3. Smoking

Smoking is one of the leading causes of high blood pressure. Tobacco smoke contains more than 4,000 chemicals, including nicotine, carbon monoxide, and cyanide. These chemicals damage the lining of your arteries and increase your risk for high blood pressure.

Even if you don’t smoke, exposure to secondhand smoke can also lead to high blood pressure. If you’re a smoker, quitting is one of the best things you can do for your health.

4. A sedentary lifestyle

Sedentary lifestyles are a major risk factor for high blood pressure. According to the American Heart Association, people who are physically inactive have a greater risk of developing high blood pressure than those who are active.

There are many reasons why a sedentary lifestyle can lead to high blood pressure. When you’re inactive, your heart isn’t getting the exercise it needs to stay strong and pump blood efficiently. This can cause your blood pressure to rise. In addition, when you’re not active, you’re more likely to be overweight or obese. Obesity is a major risk factor for high blood pressure.

If you want to reduce your risk of high blood pressure, it’s important to make physical activity a part of your daily routine. Even moderate-intensity activities like walking can help lower your blood pressure. If you’re not sure how to get started, talk to your doctor or a certified fitness professional.

5. Too much salt in your diet

When it comes to high blood pressure, one of the most important things you can do is watch your salt intake. Just a small increase in the amount of salt you eat can have a big impact on your blood pressure.

If you already have high blood pressure, cutting back on salt can help reduce your risk of heart attack, stroke, and other serious health problems. Even if your blood pressure is normal, you should still limit the amount of salt you eat.

The American Heart Association recommends that adults consume no more than 2,300 milligrams (mg) of sodium per day. If you have high blood pressure, you should consume no more than 1,500 mg of sodium per day.

Most Americans consume far more sodium than they need. The average American eats about 3,400 mg of sodium each day. Most of this sodium comes from processed foods and restaurant meals rather than from the salt shaker. So even if you’re not adding salt to your food, you may still be eating too much.

To help reduce your sodium intake, cook more meals at home using fresh ingredients and avoiding processed foods.

Reading nutrition labels can also help you identify foods that are high in sodium so you can make healthier choices.

6. Drinking too much alcohol

If you drink too much alcohol, it can raise your blood pressure. This is because alcohol causes your body to release a hormone called adrenaline, which can make your heart beat faster and your blood vessels constrict. 

Even if you don’t have high blood pressure, drinking too much alcohol can put you at risk of developing it in the future. If you already have high blood pressure, drinking too much alcohol can make it worse.

In fact, for every 10 g of alcohol consumed, your blood pressure increases by 1 mmhg. But the good thing is that this risk is reversed within 2-4 weeks of abstinence or a considerable reduction in your intake.

If you want to drink alcohol, it’s important to do so in moderation. For men, that means no more than two drinks per day. 

For women, it means no more than one drink per day. But even if you stick to those limits, there are other factors that can affect how much alcohol is safe for you to consume. 

Your weight, health conditions, and whether you’re taking any medications can all play a role. So it’s always best to avoid alcohol altogether.

7. Health conditions

There are a number of different health conditions that can cause high blood pressure. These include:

Atherosclerosis (hardening of the arteries): This occurs when plaque builds up in the arteries, narrowing them and making it harder for blood to flow through. This can lead to high blood pressure.

Kidney disease: Kidney disease can cause high blood pressure because the kidneys are not able to remove excess fluid from the body effectively. This can cause a build-up of fluid in the blood vessels, leading to high blood pressure.

Sleep apnea: Sleep apnea is a condition that causes interruption of breathing during sleep. This can lead to oxygen deprivation and increased stress on the heart, which can cause high blood pressure.

Pregnancy: Pregnancy can cause high blood pressure due to the increased demand on the cardiovascular system. Additionally, hormonal changes during pregnancy can also contribute to high blood pressure.

Thyroid problems: An overactive thyroid gland can disrupt the body’s hormone levels, leading to an increase in heart rate and blood pressure.

Anemia: Anemia is a condition in which there are not enough healthy red blood cells to carry oxygen throughout the body. Anemia can cause shortness of breath, fatigue, and an irregular heartbeat. If you have anemia, you may also be at risk for high blood pressure. This is due to the increased demand of oxygen in the body, so the heat is forced to pump harder as a compensatory mechanism.