Health expert Dr. Archita Mahajan, a nutrition dietitian, child care homeopathic pharmacist, and trained yoga teacher who has been nominated for the Padma Bhushan National Award and honored by the Punjab Government, has highlighted the strong connection between stress and high blood pressure (BP), calling it a harmful cycle that worsens overall health.
According to Dr. Mahajan, stress and hypertension are closely linked, as each condition can intensify the other. During stressful situations, the body releases hormones such as cortisol, which temporarily increase blood pressure levels. While these levels may return to normal once stress subsides, prolonged stress can lead to chronic high blood pressure and serious health complications.
Immediate Effects of Stress on Blood Pressure
Dr. Mahajan explained that in stressful situations, the body activates the “fight or flight” response. This reaction increases heart rate and blood pressure to help the body respond quickly. Once the stress ends, these levels usually normalize.
Long-Term Health Risks
However, continuous stress, lack of sleep, and unhealthy lifestyle habits — including poor diet and lack of physical activity — can significantly increase the risk of hypertension. Stress often leads people toward unhealthy eating habits, such as consuming excessive salt and junk food, further worsening blood pressure levels.
Ways to Control Stress and High Blood Pressure
Dr. Mahajan shared several practical lifestyle measures to manage stress and maintain healthy blood pressure:
- Regular Exercise: Activities like brisk walking, yoga, and cycling improve blood circulation and reduce stress.
- Meditation and Breathing Exercises: Daily meditation and breathing practices help calm the mind and regulate BP levels.
- Healthy Diet: Reduce salt and fried foods while including fruits, vegetables, whole grains, and fiber-rich foods in daily meals.
- Pranayama Practice: Practicing meditation and breathing exercises for at least 20 minutes daily supports mental peace and BP control.
- Fiber-Rich Foods: Consume green vegetables, fruits, whole grains, and low-fat products.
- Adequate Sleep: Getting 7–8 hours of quality sleep daily helps relieve both physical and mental stress.
- Digital Detox: Spending time away from mobile phones and screens can significantly lower stress levels.
- Positive Thinking: Celebrating small achievements and maintaining a positive outlook can improve emotional well-being.
Dr. Mahajan emphasized that adopting a balanced lifestyle combining proper nutrition, regular exercise, mental relaxation, and positive thinking is essential for preventing stress-related hypertension and maintaining long-term health.
