High blood pressure is defined as anything over 120 mmHg (top number) or over 80 mmHg (bottom number). When you experience stress, hormones like adrenaline and cortisol make your heartbeat faster, which causes blood vessels to constrict and ultimately raises blood pressure. Usually, these
hormone surges are temporary, but if stress is prolonged, these hormones stay elevated and the effects can lead to stress-induced hypertension, which can take a toll on your heart, blood vessels, and kidneys.

Implementing the following techniques can maintain healthy blood pressure:

• Practice Mindfulness: Regular meditation and relaxation techniques can help lower stress hormones and promote relaxation. Just a few minutes each day can make a noticeable difference in your stress levels.
• Be Physically Activity: Exercise is a powerful tool for stress management. Activities such as walking, swimming, or yoga can help lower blood pressure by improving cardiovascular health and reducing stress hormones.
• Establish Healthy Sleep Habits: Quality sleep is crucial for managing stress. Aim for 7 to 9 hours of restful sleep each night and establish a regular sleep schedule.
• Foster Social Connections: Strong relationships and support networks can buffer the effects of stress. Make time to connect with friends and family and seek professional support if needed.
• Adopt a Balanced Diet: A diet rich in fruits, vegetables,
whole grains, and lean proteins can help manage blood pressure. Fresh, frozen, canned fruits and vegetables are all healthy options. Avoid excessive caffeine, sodium, and processed foods that can elevate stress and blood pressure levels.
• Limit Alcohol: Alcohol can intensify emotions, which can trigger a stress response in the body. If you drink alcohol, do so in moderation.
Stress can take a serious toll on your body. Better blood pressure management begins with understanding the role of stress and actively working to find effective ways to manage it. Preventing and managing stress-induced hypertension requires self-awareness and a focus on self- care.

LiveWell_Stress Induced Hypertension