Does stress cause hypertension?

Mr. X walks into my consultation and tells me a myriad of stressful factors in his life. On checking his blood pressure, I find it to be quite high. Sadly I now have to inform him that he might need to consider a lifestyle change, and if the blood pressure doesn’t reduce subsequently, he may have to be started on medication.

In another situation, I get a phone call from a physician friend, who wishes to refer 30-year-old, recently diagnosed with hypertension. He says the patient is quite stressed with the diagnosis and constantly feeling low. The patient goes on to describe how he now constantly worries, feels even though he is so young but might have to take medication for the rest of his life.

This conundrum is a like asking – “Whether the egg came first or the chicken”? Be stressed and fall sick; fall sick and be stressed. Sadly stress has become a part of our daily lives. Recent reports indicate that nearly 1 billion adults (more than a quarter of the world’s population) had hypertension in 2000, and this is predicted to increase to 1.56 billion by 2025. These numbers are an eye-opener.

The only way to deal with this growing pandemic of hypertensives would be to attack it from all sides. This is where the role of a psychiatrist and physician is important.

It all starts with a small step. Stress is good in limited doses, as it drives and motivates you. But when it becomes a part of everything in your daily routine, it burns you out.

Lifestyle change – Two words that can literally change your life. Now one would reasonably argue that in today’s fast-paced the world, how would one make any changes at all.

So here are a few steps for reducing stress and thereby, bringing down the chances of suffering from chronic diseases like Hypertension

STEP 1- Don’t sweat the small stuff

Choose your battles wisely. If it’s something trivial, let it go.

STEP 2- Your body is your number one priority

The sooner you decide to make a change in your body, especially if you are on the heavier side, the better your chances.

STEP 3- Eat smart

Young professionals often live alone and have no one to cook for them. Remember, it is not only about what you should eat only, but also about what you should not eat.

Fried, over salty and processed foods increases the chances of hypertension.

STEP 4- Be wise about the vices

Drop one vice from your life today. Be it smoking, drinking, anger or extreme risk-taking.Hypertension has a strong correlation with all these.

STEP 5 – Exercise & Meditate

It’s not about “either”, “or”. A sedentary lifestyle demands that you pick up an activity at least 3-4 times a week. Meditation is an add-on, which helps progressively reduce stress and hypertension.

STEP 6 – No time to meditate? Learn a few breathing exercises

Simply sitting in the car, train or at work and taking a couple of deep breaths has known to be good for total well-being.

STEP 7 – A smartphone isn’t always smart

Disconnect. Don’t answer every text immediately. Avoid constantly reaching out for the phone. This is especially important for a sound sleep at night.

STEP 8 – Medication isn’t your enemy

If the doctor has prescribed you anti-hypertensives, have them on time. Meanwhile, incorporate the lifestyle changes. With time and regular follow-ups, one can tide over the need of medication if the doctor feels suitable.

Rome wasn’t built in a day, and neither will all these steps happen overnight. So keep trying. Make small goals and get your Blood pressure checked regularly.

By: Era Dutta, Consultant Psychiatrist, SLRaheja Fortis Hospital Mahim