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High Blood Pressure and Stress

Research is increasingly showing the role of stress in causing and worsening various psychological, social, physical and other disorders, this effect is happening in all western societies. For the past two decades, stress levels seem to have doubled in American adults according to the surveys undertaken by various health institutions.High stress levels cause a range of symptoms, such as headaches, tiredness, aches and pains, anxiety, irritability, palpitations and giddiness. It is also one of the causes of hypertension (high blood pressure) and may be a risk factor for heart disease.

But, is it true that stress will lead you to permanent high blood pressure? There’s no proof that stress by itself causes long-term high blood pressure. It may be that other behaviors linked to stress — such as overeating, drinking alcohol and poor sleeping habits — cause high blood pressure. However, adding up short-term stress-related spikes in your blood pressure may put you at risk of developing long-term high blood pressure.

Here are some tips for you to relieve stress:

1. Eat and drink sensibly

2. Assert yourself. It’s okay to say ‘NO’. Remeber, being assertive allows you to stand up for your rights and beliefs while respecting those of others.

3. Stop smoking. Nicotine in cigarette acts as stimulate and brings on more stress symptoms.

4. Exercise regularly. Choose non-competitive exrcise and set reasonable goals, Aerobic exercise hasbeen shown to release endorphins (natural substances that help you feel better and maintain a possitive attitude).

5. Relax everyday, don’t exaggerate everything and keep your temper down.

6. Examine your values and live by them. The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is.

7. Set realistic goals and expectations. It’s OK, and healthy, to realize you cannot be 100% successful at everything all at once.

8. Sell yourself to yourself. When you are feeling overwhelmed, remind yourself of what you do well. Have a healthy sense of self-esteem.

9. Get enough rest. Even with proper diet and exercise, you can’t fight stress effectively without rest. You need time to recover from exercise and stressful events. The time you spend resting should be long enough to relax your mind as well as your body. Some people find that taking a nap in the middle of the day helps them reduce stress.

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