Making The Exercise Habit Stick
Despite our best intentions, many of us struggle ditching our sedentary lifestyle. But there are steps you can take to make exercise less intimidating and more fun.
Start small and build momentum. If exercising for 30 minutes a day, 5 times a week sounds overwhelming, set a smaller goal and gradually build up as you gain self-confidence and momentum.
Reward yourself. Once it becomes a regular habit, exercise will reward you with more energy, better sleep, a greater sense of well-being, and improved cardiovascular health. When youre starting out, though, give yourself a simple reward for successfully completing a workout, such as having a hot bath or a favorite cup of coffee.
Choose activities you enjoy. Youre more likely to stick with a workout you find pleasurable. If you hate running but like yoga or dancing, for example, dont force yourself onto the treadmill every day. Pick activities that fit your lifestyle, abilities, and taste.
See How to Start Exercising and Stick to It to learn more.
The effects on your blood pressure
- 30 minutes of moderate aerobic exercise, such as walking, for five days of the week can reduce your reading by 4 to 11 mm Hg.
Fda Warning Letters And Lawsuits
If a CBD company is making unverified health claims, the FDA will send a warning letter . You can check online to see whether a company has been the recipient of such a letter, as well as whether its been involved in any lawsuits. If you see that a company has received one, they may be best to avoid.
Can Anxiety Raise Blood Sugar In Non Diabetics
Anxiety is a distressing unpleasant state of body and mind a person experiences, characterized by dramatic emotional response to imminent threats , persistent fear and worry. But besides emotional and behavioral changes, anxiety causes quite a lot of physical symptoms such as raised heart rate, sweating, shaking, increased breathing. Recall the last time you were nervous or anxious about something, you might have experienced all these symptoms.
Although the signs of anxiety can differ and be specific to every person headache, belly pain, chills, chest pain, confusion are rare but also noteworthy.
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Hyperventilation And Low Blood Pressure
Hyperventilation occurs when a persons breathing pattern changes in a way that reduces his or her CO2 levels. The most common reason this occurs is when the rate of increases , which often happens during periods of intense anxiety. It may also occur when people recognize their breathing rate increases, and try to slow the breathing through taking in deeper breaths. The body has a way of regulating the levels of oxygen and CO2 that is needed, so when a person attempts to control their breathing rate, it not uncommon to take in too much air.
Without enough carbon dioxide, the body has to work harder to function properly. Blood needs to move more quickly, and blood vessels dilate as a result. This dilation causes a drop in blood pressure but still may show up in a blood pressure reading.
Treating Anxiety And High Blood Pressure
“If you are anxious because of something that is explainable such as job loss, it is a normal response, but if these feelings persist or if there is no reason for them, start by seeking help from your primary care physician,” Dr. Nambi suggests.
You can treat anxiety with talk therapy, medication, and cognitive behavioral therapy , a type of therapy that works to change how you react and respond to triggers.
Engaging in mindfulness meditation may also help reduce anxiety, and these benefits can be seen after your first session, according to research presented at the 2018 annual meeting of the American Physiological Society. The results were even more pronounced one week after the meditation session. Study participants also showed less mechanical stress on their arteries an hour after the session. “Treatment will allow you to have a better outlook toward life and take better care of yourself,” adds Dr. Virani.
Treating and preventing high blood pressure is also important, says Guy L. Mintz, director of Cardiovascular Health & Lipidology at Northwell Health’s Sandra Atlas Bass Heart Hospital in Manhasset, New York.
- monitoring your blood pressure at home
- exercising for 150 minutes each week
- eating a heart-healthy diet with no added salt
- maintaining an ideal weight
“Hypertension is referred to as the silent killer because it has no symptoms,” Dr. Mintz says. “Hypertension is a major risk factor for heart attack and stroke and needs to be addressed early and effectively.”
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Hypertension And Your Mental Health
You may not think of mental health disorders when you think about high blood pressure, but a connection exists. If you have hypertension, youre more likely to experience mood issues, such as anxiety and depression than those with normal blood pressure.
Hypertension is a manageable condition. There are ways to control your blood pressure with lifestyle changes and/or medication. Adhering to an effective hypertension treatment plan can get your blood pressure under control and improve your mental health. Heres what our physicians at Westmed Family Healthcare want you to know about hypertension and your mental health.
What Should I Do If My Blood Pressure Is 160 Over 100
If your blood pressure is higher than 160/100 mmHg, then three visits are enough. If your blood pressure is higher than 140/90 mmHg, then five visits are needed before a diagnosis can be made. If either your systolic or diastolic blood pressure stays high, then the diagnosis of hypertension can be made.
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Causes Of High Blood Pressure
Theres no single cause of high blood pressure, but rather many contributing factors. Some are out of your control, such as age, race, gender, and family historyblood pressure tends to increase over the age of 70, affects more women than men over the age of 55, and is more common in African Americans than Caucasians, perhaps due to a genetic sensitivity to salt.
Many other risk factors for hypertension are within your control. Being overweight, eating a poor diet high in salt, smoking, drinking excessively, and not getting enough physical exercise can all impact your blood pressure.
There are also specific substances that can raise your blood pressure, such as:
- Caffeine, including coffee, tea, soda, and energy drinks.
- Prescription medications, including some of those used to treat ADHD, birth control pills, corticosteroids, atypical antipsychotics, MAOIs and SNRIs used to treat depression, and some cancer drugs.
- Nonsteroidal anti-inflammatory drugs , such as aspirin and ibuprofen .
- Cough and cold medications containing decongestant or NSAIDs.
- Herbal supplements, such as ephedra and yohimbine.
- Recreational drugs, such as cocaine and methamphetamine.
- Licorice found in some candies and gum.
You Shouldn’t Ignore White Coat Hypertension
Some people experience white coat hypertension, when blood pressure is elevated in the doctor’s office but not in other settings. These patients need to monitor their blood pressure at home or wear an ambulatory blood pressure monitor that takes your blood pressure every 30 minutes for 24 hours.
While white coat hypertension was formerly considered simple nervousness, recent research suggests otherwise.
A study published in the journal Hypertension found that people with white coat hypertension are at a significantly greater risk for developing sustained high blood pressure than people who have normal blood pressure. One possible explanation is that people with white coat hypertension have a harder time managing stress and anxiety.
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Common Causes Of High Blood Pressure Spikes
Some people with high blood pressure will experience sharp rises in their blood pressure. These spikes, which typically last only a short period of time, are also known as sudden high blood pressure. These are some possible causes:
- Certain medications or combinations of medications
- Chronic kidney disease
What Is White Coat Syndrome
One interesting phenomenon related to anxiety and hypertension is white coat syndrome or white coat hypertension. This occurs in 15% to 30% of patients who have a rise in their blood pressure due to nerves or anxiety when they are in a clinical setting, such as a doctors or dentists office . Its a concern for patients because they may be prescribed unnecessary medication that can have detrimental side effects. What makes it even trickier is that white coat syndrome can sometimes be an early warning sign for actual hypertension.
Luckily, its unlikely that a doctor will prescribe medication or treatment based on one high blood pressure reading. If you or your doctor believe you may be experiencing white coat syndrome, its likely youll be asked to monitor your blood pressure readings at home or wear an ambulatory blood pressure monitor for a few days to get a more accurate depiction of your blood pressure. Blood pressure goals are under 135/85.
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Stressful Situations Can Make Your Blood Pressure Rise Temporarily
Theres no evidence that stress causes long-term high blood pressure, but feeling stressed over a long time can take its toll on your health, affecting your mood and your body too. If its not under control, stress can lead to serious illness including heart disease, so its important to find ways to manage it.
Fortunately There Are More Than A Dozen Med
Which causes which? And can treatments for one help with the other? Heres the latest that I’ve found in my search for answers.
Does anxiety cause high blood pressure?
The answer seems to be complex: No and yes.
Sheldon Sheps, M.D., writes for the Mayo Clinic that, Anxiety doesn’t cause long-term high blood pressure . But episodes of anxiety can cause dramatic, temporary spikes in your blood pressure. If those temporary spikes occur frequently, such as every day, they can cause damage to your blood vessels, heart, and kidneys, as can chronic high blood pressure.” So even though anxiety may not cause chronic high blood pressure, it can cause similar health problems.
Dr. Sheps adds a warning about a second way in which anxiety can damage cardiovascular health. Because of their sedating side-effects, physicians may prescribe anti-depressants to lower anxiety. Unfortunately, these drugs, known as serotonin and norepinephrine re-uptake inhibitors , can increase your blood pressure.
Ultimately, if you are experiencing too much anxiety, it’s best to do something to reduce itboth for health reasons and because, frankly, anxiety feels unpleasant.
Does high blood pressure cause anxiety?
Probably not directly.
Can treatments for one hurt the other?
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Regardless Of The Cause Anxiety Needs To Be Controlled
Before getting into the relationship between anxiety and high blood pressure, the reality is that your anxiety needs to be controlled in order to avoid further raising your blood pressure. If you have high blood pressure – caused by anxiety or not – you’re putting your body through considerable stress every day. Reducing anxiety is one of the first steps towards reducing the stress on your body.
What Is The Link Between Anxiety And High Blood Pressure
Anxiety and high blood pressure can sometimes go hand in hand. Anxiety may lead to high blood pressure, and high blood pressure may trigger feelings of anxiety.
Doctors characterize anxiety as feelings of intense worry or fear. It causes many physical symptoms, including increased heart rate and shallow breathing. Periods of anxiety may also temporarily increase blood pressure.
Keep reading to learn more about the link between anxiety and high blood pressure, as well as how to treat both conditions.
Anxiety causes the release of stress hormones in the body. These hormones trigger an increase in the heart rate and a narrowing of the blood vessels. Both of these changes cause blood pressure to rise, sometimes dramatically.
Doctors believe that anxiety is the reason behind white coat hypertension a phenomenon in which some individuals consistently have higher blood pressure readings at the doctors office than at home.
Anxiety-induced increases in blood pressure are temporary and will subside once the anxiety lessens. Regularly having high levels of anxiety, however, can cause damage to the heart, kidneys, and blood vessels, in the same way that long-term hypertension can.
- alcohol use
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Blood Pressure Medications For Anxiety
“When blood pressure medications are needed in a patient who also has chronic or periodic anxiety, if there is no other contraindication, a beta blocker and some, but not all, calcium channel blockers could be an excellent choice,” says Catherine Collings, MD, a cardiologist and director of lifestyle medicine at El Camino Health in northern California.
Beta blockers block the hormone epinephrine, according to the Mayo Clinic. Epinephrine â also known as adrenaline â is related to the fight-or-flight response, which can lead to anxiety if that fight-or-flight response stays activated long-term, Mayo Clinic says. Reducing the effects of adrenaline may help reduce anxiety or its intensity.
Beta blockers can be used to help lessen physical anxiety symptoms, like rapid heartbeat or trembling, says the National Institute of Mental Health. Still, the evidence for beta blockers as an anxiety treatment isn’t firm. A February 2016 review in the Journal of Psychopharmacology found insufficient evidence to support the routine use of propranolol to treat anxiety disorders.
Calcium channel blockers prevent calcium from entering the cells of the heart and blood vessels, according to the National Cancer Institute. By blocking calcium, these medications allow blood vessels to relax and open, helping lower blood pressure. Verapamil has been used to treat anxiety and other mood disorders. However, very few clinical studies have been done, and those that were showed mixed results.
Blood Pressure Changes Can Cause Anxiety
It’s also possible for blood pressure to cause anxiety. Both low blood pressure and high blood pressure can cause changes in your heartbeat, dizziness and lightheadedness, and more. These symptoms can themselves create anxiety or trigger panic attacks, and that in turn may increase your anxiety. However, not everyone who suffers from high blood pressure experiences anxiety.
Is it Dangerous When Anxiety Affects Blood Pressure?
The greatest concern is whether or not your blood pressure changes are dangerous. The answer is a bit complicated. On the most basic level, affected blood pressure is not dangerous. Remember, random fluctuations happen all the time with no ill effects. Blood pressure is a symptom of an issue whether it’s anxiety or heart disease and not a cause of heart problems.
Your heart rate and your blood pressure also may get a break with anxiety. The body is remarkable and adjusts to chronic conditions. Some people that experience anxiety for hours on end actually find that their blood pressure adjusts to that anxiety, which ultimately means that it goes back to a base level. High blood pressure changes tend to be fairly short term, and are most common in the early stages of anxiety or during panic attacks.
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Temporary Spikes Are Not Dangerous
Those with chronic anxiety may be more prone to high blood pressure spikes, but the body does do a good job of adjusting and blood pressure often gets back to its normal rate for most of the day. You can’t necessarily feel high blood pressure, and while any stress on the body can cause anxiety, it’s more likely that your anxiety causes the spikes than the other way around.
It’s never a bad idea to speak with a doctor about your blood pressure concerns either. Only a doctor can tell you if there is something you should worry about. Also, remember that the more you worry about your blood pressure, the more anxiety you’ll experience, and the more likely you’ll suffer from these blood pressure spikes.
Lowering Systolic Blood Pressure More May Cut Health Risks
One major study found that lowering systolic blood pressure to well below the commonly recommended level also greatly lowered the number of cardiovascular events and deaths among people at least 50 years old with high blood pressure.
When study participants achieved a systolic blood pressure target of 120 mmHg compared to the higher target of 140 mmHg recommended for most people, and 150 for people over 60 issues such as heart attack, stroke and heart failure were reduced by almost one-third, and the risk of death by almost one-fourth.
“That’s important information, because more lives may be saved and more deaths may be prevented if we maintain lower blood pressure in certain patients,” says Lynne Braun, NP, PhD, a nurse practitioner at the Rush Heart Center for Women.
Braun cautions, however, that your personal blood pressure target depends on a variety of things, including your current blood pressure, lifestyle, risk factors, other medications you are taking and your age. “Every person has to be evaluated as an individual,” she says. “Realistically, we can’t get everybody down to 120, and trying to do so may create unintended problems.”
It can be dangerous, for instance, to keep an older person on medications that have unsafe side effects, such as diuretics , which can cause dehydration and dizziness in older adults.
And there can be other issues involved with taking multiple medications, such as cost and compliance.
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How Will Anxiety Affect High Blood Pressure
Apart from the temporary spikes of blood pressure, anxiety will be a critical condition for people already diagnosed with high blood pressure. They may get severe injuries in the heart by regularly having anxiety and panic attacks. A review done in 2015 based on existing research shows that people who have anxiety disorder are much more at risk with high blood pressure. Also, some studies prove that there is a connection between unhealthy lifestyle patterns and anxiety. This occurrence of lousy health habits may then result in acute high blood pressure disease.
Vise-versa high blood pressure could result in people with anxiety. Fear and nervous feelings may arise in the mind of people who are diagnosed with high blood pressure. Overthinking the illness and even the symptoms listed below may be enough to cause anxiety and panic attacks.
- rapid headaches