Understanding Blood Pressure
Blood pressure is the force with which blood hits the blood vessel walls when it is pumped through the body. High blood pressure, medically referred to as hypertension, makes the heart work harder in order to pump blood through the arteries. The increased strain on the heart wears it down sooner than normal and contributes to coronary heart disease, in which plaque builds up on the walls of the arteries, causing them to narrow. Once the arteries are narrowed, the flow of blood to the heart decreases and encourages the formation of clots within the arteries. These clots block the flow of oxygen-rich blood to the heart. A normal blood pressure is under 120/80.
The Role of Stress in High Blood Pressure
Stress affects blood pressure because when a person is under stress, either emotional (for example, worries about money or a job) or physical (such as the stress that results from an injury), the blood pressure increases. People who are constantly feeling stressed or pressured, be it from a tense family situation, a high-pressure job, or other factors, cause the body to maintain a high level of what is referred to as responsiveness, or the body’s ability to handle stress. This causes the blood pressure to remain elevated.
Other theories about stress and blood pressure consist of a person’s stress management techniques. Many people try and relieve their stress through unhealthy means. Eating “comfort” foods high in fat and sodium, drinking large amounts of alcohol, and smoking are all ways people work to control their stress levels. These techniques, however, are also factors that actually raise blood pressure.
Managing Stress
Because stress can play a role in the development of high blood pressure, it’s important to learn how to manage stress levels. The following are some suggestions to help you better manage stress, reducing your likelihood of developing high blood pressure:
Exercise. Exercise promotes the release of the feel-good chemical endorphins into the blood stream. Endorphins have been show to promote happiness and a relaxed state of being. It also improves blood flow to the brain. In addition, regular exercise helps to control weight. A healthy weight reduces the likelihood of developing high blood pressure.
Anticipate stressful events. Sometimes, you can anticipate an upcoming stressful event and prepare for it. Often, stress comes as a result of the unknown or unexpected. If you are able to pinpoint potentially stressful situations, you can also avoid them if possible.
Breathing exercises and meditation. Deep breathing is also an effective tool in dealing with stress. When you feel stressed or are encountering a potentially stressful situation, take a series of deep breaths. This also works well in conjunction with meditation. Think about a peaceful time or situation in your life while practicing deep breathing.
Maintain a good attitude. Keeping things in perspective and taking a positive approach to life will help you become less prone to stress. When you’re faced with an overwhelming situation or task, ask yourself if it really is a problem, if it can be fixed, how it can be fixed, and whether it really matters. By breaking a large problem down into smaller solutions, you’ll find your stress levels and blood pressure go down as well.