High stress & High blood pressure
Stress & Stroke
What is stress?
According to New Oxford American Dictionary (2010), several words are used to describe the noun stress. These include strain, pressure, nervous tension, worry, anxiety, among other descriptors.
What happens to the body when exposed to stress?
The term most often used to describe what happens to the body when exposed to stress is the fight or flight reaction. When a person is faced with a situation where a quick decision can make the difference in survival, the body does several things to assist the person. Adrenaline-like hormones such as epinephrine, norepinephrine, growth hormone and cortisol shoot into the body causing the eyes to dilate for improved vision, the heart and lungs to speed up, pumping oxygen to the brain, muscles, and other organs that need it. Concentration improves, blood vessels dilate or constrict depending on oxygen demands and overall blood pressure increases. The body gears up for decisive action. In the short-term this provides the energy needed to confront the crisis whether it is a wild animal or a deadline at work. However, if the body is exposed to these hormones chronically and never has a chance to return to its’ baseline resting state, damage to the blood vessels and organs occurs over time. Chronic exposure to these hormones has been shown to lead to depression, diabetes, poor immune function, irritability, fatigue, gastrointestinal disturbances, sleep problems and weight gain (Anonymous, 2012; Greenwood & Orlosky, 2010).
What does stress have to do with high blood pressure?
As mentioned earlier, chronic exposure to stress hormones causes damage to blood vessels, they loss their ability to stretch and relax. This loss of elasticity is a major cause of high blood pressure that occurs with age (Ng, Stanley & Williams, 2010). Other causes of high blood pressure are made worse by chronic exposure to stress hormones. Elevated stress hormones such as growth hormone and cortisol cause insulin resistance and elevated blood sugar leading to chronic diseases such as diabetes, obesity, poor sleep, hypertension, and lack of energy that affect a person’s ability to think clearly and have the energy to maintain a healthy lifestyle which can cascade into depression, anxiety, or both (Consumers Report, 2012).
What does stress have to do with stroke?
Uncontrolled high blood pressure has been documented as a major risk factor for any type of stroke. As discussed above, stress hormones contribute to high blood pressure. Also, according to Lawrence, Booth, Mercer and Crawford (2013), studies about stress and stroke have shown stress to be “independently associated with increased risk of stroke” where stress is defined as traumatic life events, poor adjustment to stress and self-defined stressful life style.
What can I do to reduce stress in my life?
There are a multitude of approaches to reducing chronic stress in your life. Much is common sense and is discussed in other articles within this blog. A healthy diet is a way to reduce stress. A diet high is fruits and vegetables provide micronutrients necessary for optimal bodily functioning. Exercise is a major contributor to relaxation and healthy sleep. Exercise induces the body to produce endorphins that counteract the effects of stress hormones, improve the quality of sleep, promotes mental well-being, and lowers resting blood pressure over time. Focus on yourself and what works for you. Here are some other ideas to reduce stress in your life:
-Biofeedback -Breathing -Counseling
-Dancing -Eating (healthy) -Exercising (do what you like)
-Join a group or start a club -Laugh -Learn a hobby or skill
-Massage -Meditation -Music
-Play games -Practice gratitude -Read for fun
-Support your spirit -TaiChi -Turn off the electronics
-Volunteer -Write letters -Yoga
Find something to do for yourself that you enjoy and make you forget time and you will have found your key to lowering stress, improving your health, and adding life to your years.
For more information and ideas:
References:
Anonymous, (2012). Is stress making you sick?. Consumer Reports on Health. , 24 (10),1. Retrieved from http://www.lexisnexis.com.ezproxy.gvsu.edu/hottopics/lnacademic/verb=sr&csi=144768&sr= (I s%20stress%20making%20you%20sick?)%20and%20date%20is%202012
Greenwood, G.T. & Orlosky, M. J. (2010). Stress reduction techniques in the workplace. San Diego Business Journal, 31(32), 39. Retrieved from http://go.galegroup.com/ps/i.do?
Lawrence, M., Booth, J., Mercer, S., & Crawford, E. (2013). A systematic review of the benefits of mindfulness-based interventions following transient ischemic attack and stroke. International Journal of Stroke, 8, 465-474. doi: 10.1111/ijs.12135
Nu, K. H., Stanley, A.G., & Williams, B. (2010). Hypertension. Medicine,38(8), 403-408. doi.org/10.1016/j.mpmed.2010.05.001
Stevenson, A., & Lindberg, C. A. (Eds.), (2011). New Oxford American Dictionary, 3rd Ed., Online: Oxford University Press.
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