Does Stress Cause High Blood Pressure? Understanding the Risks

According to a recent U.S. CDC report, from August 2021 to August 2023, 71.6% of adults 60 and older had high blood pressure or hypertension.

Although prevalent, high blood pressure isn't an inevitable part of aging. It is highly preventable, as many of its causative and risk factors are modifiable.

So, is stress one of those factors? Does stress cause high blood pressure, and if so, what can you or your older loved one do about it?

In this guide, the caring team at Discovery Village Stone Oak, our senior living community in San Antonio, TX, has shared insights into stress and cardiovascular health. Read on to discover the link between them and tips for managing both.

Does Stress Cause High Blood Pressure?

Yes, stress can cause high blood pressure, albeit only temporarily. However, while it doesn't directly lead to chronic hypertension, it may still contribute to poor senior heart health and the development of long-term high blood pressure.

Hypertension and Stress Response

When people feel stressed, their bodies release certain hormones, including adrenaline and cortisol. Such chemicals prepare the body for the "fight or flight" response.

Adrenaline prepares the body by increasing:

Blood pressure
Heart rate
Energy levels

Cortisol further helps the body get ready by:

Increasing blood sugar levels
Mobilizing energy stores
Suppressing the immune system

As a result, the body's blood pressure temporarily increases during stressful situations. Then, once the stressor goes away, it should return to normal.

However, chronic stress, a consistent sense of feeling overwhelmed and pressured for extended periods, can cause repeated blood pressure elevations. As Harvard Health Publishing explains, research suggests chronic stress may contribute to the development of hypertension, as well as:

The formation of deposits that clog the arteries
Changes to the brain
Obesity, addiction, anxiety, and depression

Stress and Unhealthy Lifestyle Habits

Another way stress can contribute to hypertension and other health concerns is by impacting lifestyle habits. For example, when older adults are under chronic stress, they may:

Have poor sleep habits
Not exercise or remain physically active
Make unhealthy lifestyle choices, especially those involving eating, drinking, and smoking

All those unhealthy habits can result in or contribute to elevated blood pressure levels, stress-related health issues, and other medical problems. For example, according to a study published in the National Library of Medicine, a lack of physical activity can lead to a decline in seniors' physical capabilities and a higher likelihood of developing chronic illnesses.

Tips for Managing Blood Pressure and Stress

Considering the connection between stress and high blood pressure, it's no wonder many strategies that address one also help with the other. So, here are some of the top tips to help you or your older loved one combat or prevent stress and blood pressure spikes.

Get Moving

Regular physical activity can help cut stress, manage weight, and lower blood pressure. The American Heart Association provides the following weekly physical activity guidelines for optimal results:

150 minutes of moderate-intensity aerobic activity
75 minutes of vigorous aerobic activity
A combination of moderate intensity and vigorous activity done over the week
Muscle or resistance training sessions for at least two days within the week

Seniors with mobility issues can still get more physical activity by focusing on low-impact exercises. For example, they can do chair exercises like chair yoga or water aerobics.

Prioritize a Healthy Diet

A healthy diet can help lower both stress and blood pressure by:

Providing essential nutrients
Supporting heart health
Stabilizing blood sugar
Providing adequate nutrition and energy that encourages seniors to move more

For optimal, well-balanced nutrition, seniors in San Antonio, TX, should build meals around the following:

Fresh fruits and vegetables
Whole grains
Lean protein
Ingredients that are low in sodium, cholesterol, and saturated and trans fats

In addition to providing the abovementioned benefits, a healthy diet helps older adults maintain a healthy weight. Dropping even a few bounds can already help lower blood pressure. Achieving such a feat can also boost seniors' confidence, which may help them feel less stressed and anxious.

Aim for Enough High-Quality Sleep

Sleep helps the body maintain well-balanced hormones, including those that regulate and impact stress and blood pressure. For this reason, older adults should aim to get seven to eight hours of high-quality, uninterrupted sleep each night.

Here are some tips to get better quality ZZZs:

Establish a consistent sleep schedule by going to bed and waking up around the same time each day
Avoid long naps, especially during afternoons
Create a relaxing nighttime routine, such as listening to calming music or reading feel-good books
Avoid screens, including the TV, smartphone, or tablet, for at least one to two hours before bed

Seek Physical and Emotional Support

For many seniors in San Antonio, TX, stress can arise from having chronic health conditions (such as hypertension) and social isolation. Likewise, having difficulty performing activities of daily living (ADLs) can lead to more stress and contribute to high blood pressure (e.g., due to medication errors).

The good news is that older adults can find compassionate care and personalized support at our highly reputable San Antonio senior living community, Discovery Village Stone Oak. Our residents enjoy a maintenance-free, convenient lifestyle.

Some of the physical and emotional support and services we provide our residents include:

24-hour professional team ready to assist with ADLs (like medication management)
Chef-prepared meals with tableside service
Daily physical and social activities and events

At Discovery Village Stone Oak, our top priority is to help our older residents live their golden years to the fullest.

Live Better by Combatting Stress and Hypertension

Now you know the answer to the question, "Does stress cause high blood pressure?" is yes, at least temporarily. Over time, though, chronic stress may also contribute to long-term hypertension. For this reason, older adults should do their best to manage stress not only to lower their risks for hypertension but also for other stress-related conditions, such as heart disease, obesity, and mental health problems.

If you or an older loved one is looking for a warm, welcoming environment where you can live with less stress and enjoy health and well-being programs, look no further than Discovery Village Stone Oak. Our senior living community in San Antonio, TX, looks forward to welcoming and helping you age healthily.