Stress
affects many areas in each of our lives, whether it be brought on
by criticism, disappointments, isolation, injury, illness, death of
a beloved one, marital conflicts, divorce, unpaid bills, fired from
a job, retirement, job pressures, or any other frustrations of daily
life. All are stress contributors. Failure to control stress has been
shown to be one of the contributors of high blood pressure. This article
takes a closer look at the correlation between stress and high blood
pressure.
Blood pressure is the pressure generated within the cardiovascular
system -- the heart, veins and capillaries -- during the beating and
resting phases of the heart.
* For people under 18, blood pressure should be 120/80.
* For 18-50, it should be 140/85.
* Over 50, blood pressure goes up and should be checked often.
 Blood
pressure below 140/85 is within normal range. There are no obvious
symptoms associated with high blood pressure (hypertension). It is
often detected during routine medical check-ups. Since high blood
pressure is the leading cause of strokes and can damage the heart,
kidneys and arteries, it is most important that you learn to control
your own blood pressure. And you can!
Failure to control stress has been shown to be one of the causes of
high blood pressure
What are the signs of stress?
* Nervousness * Fatigue * Feeling worthless * Overeating * Drug &
alcohol abuse * Lateness * Dizziness * Sleeplessness * Headaches *
Loss of interest in sex, food or life * Perspiration * Nightmares
* Stomach aches * Procrastination * Feeling overwhelmed * Irritability
* Depression * High blood pressure
No matter what the stressor, our bodies react in the same manner,
which often includes HIGH BLOOD PRESSURE.
Ways to lower your blood pressure......
Eat more fiber. High fiber foods can reduce high blood pressure levels
as well as cholesterol levels. Satisfy your hunger with whole grain
breads, beans and vegetables.
Cut down on salt. Take the salt shaker off the table! Avoid processed
foods, luncheon meats, chips, most fast foods; instead choose fresh
fruits, vegetables, lean meats and grains that are naturally lower
in salt.
Avoid caffeine. Just 2 or 3 cups of caffeine a day can raise blood
pressure.
Cut out alcohol. It is believed that alcohol narrows blood vessels
causing the heart to work harder, contributing to high blood pressure.
Lose weight. Easier said than done! Find out what your ideal weight
should be and make this your goal. Quite often just 10 pounds is often
enough to bring blood pressure back to normal.
Stop smoking. Just a few cigarettes a day will raise blood pressure.
Exercise. Check with your doctor for the right exercise program for
you. Walking, bicycling, aerobic dancing, swimming, and jogging are
great ways for the body to take in and use oxygen which gets blood
moving in a healthy way.
Reduce stress. Learn to relax. Get enough sleep. Try to avoid situations
that cause stress.
There is a definite interaction between the mind and the body and
the affects of one upon the other. At BriefCounseling our professional
staff is trained to use techniques for reducing stressful behavior,
Our stress management program teaches:
* Relaxation techniques * Setting goals * Time management * Tailoring
* Prioritizing * Self-monitoring * Self-contracting * Material and
social * Relaxation methods rewards * Changing your perception of
stressors * Contracting with and developing a support network significant
others
A Personal Note Reducing stress, exercising regularly, and eating
healthily are lifestyle changes that can lower your blood pressure.
I personally benefited from this approach.
About two years ago, while my wife and I were shopping I used a machine
in a store to measure my blood pressure. I panicked at the results.
The numbers shown were 150/105, a high reading according to the chart.
I hoped the machine was incorrect.
The next day at my physician's office my blood pressure was still
high, 150/101. The doctor wanted to put me on medication, but, after
our discussion we decided on a non-drug program for 90 days, provided
I would have my pressure measured on a weekly basis. I started a strict
program of regular aerobic exercise, minimizing fat intake and stress
reduction.
Fortunately I was one of the many people whose change in lifestyle
was effective in reducing their blood pressure. I succeeded in lowering
my reading to 130/86 and have maintained this for over a year.
Medication-free programs are not for everyone. Discuss, with your
physician, the best approach for you. With his/her approval the staff
at Counsel Phone can coordinate with your physician a comprehensive
program that will improve your lifestyle. As was true in my case,
lowered blood pressure is often one of many benefits.
Don't increase your stress by thinking you need to do it all by yourself.
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