Ironically, the technological advancements of our time are addimg to our stress even though technology was orignally meant to make work and living easier. We should therefore accept the fact that stress will remain part of our daily life.
There is good stress and bad stress. Good stress puts us on top of our game as we pursue our goals daily. Bad stress on the other hand, puts us under tension and on edge, and if care is not twken, can lead to high blood pressure.
High blood pressure (also refered to as hypertension), is a chronic medical condition in which the blood pressure in the arteries is higher than it should be. This requires the heart to work harder than normal to circulate blood through the blood vessels. If high blood pressure is not prevented or treated, it can lead to grave health conditions, including heart failure, vision loss, stroke, and kidney disease.
So, to avoid high b.p is to know what to do when we find ourselves tensed and on-edge. Below are few tips published by Harvard Health Publishing:
1. Get enough sleep
Inadequate or poor-quality sleep can negatively affect your mood, mental alertness, energy level, and physical health.
2. Learn relaxation techniques
Meditation, progressive muscle relaxation, guided imagery, deep breathing exercises, and yoga are powerful relaxation techniques and stress-busters.
3. Strengthen your social network
Connect with others by taking a class, joining an organization, or participating in a support group.
4. Hone your time-management skills
The more efficiently you can juggle work and family demands, the lower your stress level.
5. Try to resolve stressful situations if you can
Don’t let stressful situations fester. Hold family problem-solving sessions and use negotiation skills at home and at work.
Treat yourself to a massage. Truly savor an experience: for example, eat slowly and really focus on the taste and sensations of each bite. Take a walk or a nap, or listen to your favorite music.
7. Ask for help
Don’t be afraid to ask for help from your spouse, friends, and neighbors.
If stress and anxiety persist, talk to your doctor.
Along with these ways to reduce stress, add in a healthy lifestyle. According to Mayor Clinic, lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.
• Maintain a healthy weight: Blood pressure often increases as weight increases.Weight loss is one of the most effective lifestyle changes for controlling blood pressure.
• Quit smoking: Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health. People who quit smoking may live longer than people who never quit smoking.
• Regular exercise : Regular physical activity — such as 150 minutes a week, or about 30 minutes most days of the week — can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It’s important to be consistent because if you stop exercising, your blood pressure can rise again.
• Eat a healthy diet: Eating a diet that is rich in whole grains, fruits, vegetables, lean protein and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure.