Stress and High Blood Pressure
Does too much stress cause hypertension?
A common belief for decades is that stress is a major cause of high blood pressure—stress from work, financial stress, depression, anxiety and the stress associated with discrimination. Several studies have shown a relationship, but just how damaging that stress is; has been unknown.
New studies are helping doctors understand more, and it’s different from what most people believe.
Let’s start with the basics. Blood pressure is the pressure of blood pushing against the walls of your arteries. Arteries carry blood from your heart to other parts of your body. According to the American Heart Association, hypertension is blood pressure at or above 130/80 mmHg.
Blood pressure typically rises and falls throughout the day, but it can damage your heart and cause health problems if it stays high for a long time. Hypertension, also called high blood pressure, is blood pressure that is higher than normal.
Nearly half of all adults in the United States (47% or 116 million) have hypertension. Only about 1 in 4 adults WITH hypertension have it under control. It’s often called the “silent killer” because people with it often show no warning signs or symptoms. A surprising number of people who have it don’t even know it.
High blood pressure damages your arteries by making them less elastic. That reduces blood and oxygen flow to your heart and leads to heart disease. It can also cause heart attacks and strokes. Having high blood pressure over many years can also cause other problems like chronic kidney disease.
In 2020, more than 670,000 people died in the United States, with high blood pressure (hypertension) considered a primary or contributing cause.
For many years, it was believed that the stressors from modern society were a major cause of high blood pressure. However, recent clinical studies have shown that lifestyle factors, rather than stress, are the primary cause of hypertension.
If you experience a stressful situation, your blood pressure is temporarily elevated. Mechanistically, following the perception of acute stress, there is a cascade of changes in the nervous, cardiovascular, endocrine, and renal systems. These changes constitute the stress response.
Studies have found that the acute stress-induced responses are short-lived, and baseline blood pressure is re-established shortly after the stress is removed. Even though we’re experiencing stress, it doesn’t persist throughout the day like once believed.
It turns out that 70-80% of hypertension cases may be the result of lifestyle factors. Unhealthy lifestyle habits can lead to the build-up of plaque in the arteries, narrowing the arteries and increasing blood pressure.
That doesn’t mean stress isn’t involved. It definitely plays a role. But now, it’s seen more as a trigger or catalyst for the cause.
Obesity is a prime example. If you’re stressed, it can cause you to overeat, leading to obesity and hypertension. Excess weight puts additional strain on the heart and blood vessels, which can increase blood pressure.
If you’re stressed, it can cause you to drink more alcohol, leading to hardening of the arteries and hypertension. If you’re stressed, it can disrupt sleep patterns, leading to fatigue and hypertension. Poor diet, physical inactivity, and tobacco use are all known to contribute to plaque development in the arteries. Stress can be the underlying cause that triggers all those poor lifestyle behaviors.
That’s good news because if you live a stressful life, you’re not doomed to have high blood pressure. Adopting a healthy lifestyle has been shown to lower blood pressure and reduce the risk of developing hypertension. This includes eating a healthy diet rich in fruits, vegetables, whole grains and low in sodium and saturated fat.
Regular physical activity is also essential, as it can help to lower blood pressure and improve overall cardiovascular health. Weight training and cardio exercise for at least 30 minutes each, twice a week.
Stress can be harmful, but how you react to that stress with your lifestyle choices carry the real consequences.
Reference Links:
Association Between High Perceived Stress Over Time and Incident Hypertension in Black Adults: Findings From the Jackson Heart Study
Tanya M. Spruill, Mark J. Butler, S. Justin Thomas, Gabriel S. Tajeu, Jolaade Kalinowski, Sheila F. Castañeda, Aisha T. Langford, Marwah Abdalla, Chad Blackshear, Matthew Allison, Gbenga Ogedegbe, Mario Sims and Daichi Shimbo
Journal of the American Heart Association, 16 Oct 2019 https://doi.org/10.1161/JAHA.119.012139
Association between psychosocial stress and hypertension: a systematic review and meta-analysis
Mei-Yan Liu, Na Li, William A. Li & Hajra Khan
Neurological Research, Received 19 Dec 2016, Accepted 23 Mar 2017, Published online: 17 Apr 2017
Call for a FREE Consultation (305) 296-3434
CAUTION: Check with your doctor before
beginning any diet or exercise program.
1/16/2023
