Priyanka Tiwari
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Suspense crime, Digital Desk : World Hypertension Day is observed on May 17 to raise awareness of high blood pressure, a condition that people often refer to as “silent killer” because it has no symptoms. Despite lacking symptoms, hypertension can slowly and gradually cause damage to important organs like the heart, brain, and kidneys. An important factor that contributes to high blood pressure is chronic stress, which is often ignored.
How Stress Raises Blood Pressure
Stress affects not only cognitive functions but also brings about emotional reactions. Dr. Anand Kumar Pandey, Senior Director of Cardiology at Max Super Specialty Hospital, Vaishali, states that stress causes an immediate release of adrenaline and cortisol, which in turn increases the heart rate and causes the blood vessels to constrict. This results in increased blood pressure levels during that time.
Dr. Pandey explains, “When stress becomes frequent, these temporary spikes turn into a long-term health concern”. Moreover, stress is also linked to poor lifestyle habits such as excessive calorie intake, smoking, and sedentary behavior, which are all associated with weight gain and high blood pressure.
Long Stress Duration Effects on Body Health
Multiple systems in the body are affected because of long stress duration, reported Dr. Pandey:
Sleep is disrupted, increasing the risk of hypertension.
Craving of unhealthy foods and preservative salts get triggered.
Physical activity motivation is reduced.
Immune response and overall resilience is weakened.
Strategies to Manage Stress and Maintain Cardiac health
Integrating vital simple daily habits helps effectively manage blood pressure and reduces stress, says Dr. Pandey:
Deep Breathing: Use meditation guidance to practice breathing drills.
Regular exercise: At minimum, partake in physical activity for 30 minutes each day.
Smart eaters: Limit salts while increasing potassium-rich foods such as fruits and leafy greens.
Improve quality of sleep: Avoid screens during bedtime hours and maintain consistent sleeping hours.
Kicking bad habits: Stop ultra-processed snacks, smoking and drinking alcohol.
Stress relief: Emotional relief can be gained from journaling stressors.
Outdoor exercise: Natural surroundings with yoga lowers stress.
Active Rest: Periodic stepping away from work aids in resetting.
Read More: Surprising Health Benefits of Drinking Fennel Seed Milk Daily for Digestion and Immunity
