Does Stress Cause High Blood Pressure? What Seniors Should Know

Even though stress is a normal part of human life, tensions have risen in recent years. According to the American Institute of Stress, a 2021 study found that 28% of senior adults reported feeling depressed or hopeless, and 44% felt stressed in their daily lives.

What many people fail to recognize is how stress can impact the human body. Seniors already deal with unique health challenges, such as hypertension, or high blood pressure. One overlooked factor is the connection between mental and physical health.

But does stress cause high blood pressure alone, and to what degree?

What is High Blood Pressure?

High blood pressure occurs when the force of blood against artery walls is too high for an extended time. A normal reading is considered less than 120/80 mm Hg. Anything at 180/120 mm Hg or higher is a medical emergency.

The top reading, systolic, measures pressure when the heart beats. The bottom number, diastolic, measures pressure when the heart rests.

Living with high blood pressure can lead to serious health issues, such as heart disease, stroke, kidney damage, and cognitive decline. Unfortunately, hypertension is common among seniors. Age-related changes can contribute to higher numbers, as well.

Does Stress Cause High Blood Pressure?

The big question is whether or not cardiovascular health in seniors is linked to their stress levels. As it turns out, the answer is nuanced.

Short-term stress triggers a temporary spike in blood pressure due to the body's "flight or fight" response. It's normal for a stressful moment to cause the release of stress hormones such as adrenaline and cortisol. Those hormones, in turn, cause an increased heart rate and elevated blood pressure.

Chronic stress has more long-lasting effects. More specifically, it can influence the other factors that directly impact your health, such as:

Unhealthy diet
Lack of physical activity
Weight
Alcohol consumption
Sleep disturbances

Stress and Aging Factors

There are four major factors to keep in mind when it comes to balancing stress and hypertension in older adults:

Ongoing health concerns
Loss of loved ones
Financial concerns
Major life transitions

Health concerns can include chronic illnesses or mobility limitations. Recent surgeries or cognitive decline can also bring emotional strain.

Loss of loved ones is a common occurrence for aging adults. Bereavement and social isolation can lead to depression and anxiety.

Financial concerns like retirement and fixed incomes can burden anyone. It's especially challenging for seniors who may have lost ways to deal with surprise medical expenses or hospital visits.

Other major life transitions can create emotional upheaval. Not every senior easily adjusts to moving to an assisted living community or giving up their home.

Changes to any of these can directly influence mental health and how well the body copes with these changes.

Managing Stress for Seniors

There are many ways for a senior to manage and potentially lower their stress levels. It's all about taking a multi-faceted approach and adjusting different parts of their lifestyles.

Stay Active

Exercise is one of the best ways to combat both stress and high blood pressure. Low-impact activities like walking, swimming, and yoga are best for seniors who may have sensitive joints.

Each activity can improve circulation, strengthen the heart, and promote the release of endorphins. Endorphins are natural mood elevators, which help with depression and stress.

Many senior living communities offer exercise programs to help residents engage socially and physically.

Practice Mindfulness and Relaxation Techniques

Mindfulness meditation and deep breathing exercises can help seniors reduce stress levels. Many of these types of practices calm the nervous system and lower cortisol levels. As a result, they have a tendency to reduce blood pressure over time as a side effect of reducing overall stress.

Maintain Social Connections

Social isolation is a significant contributor to stress in seniors. They may find themselves isolated due to a lack of transportation or distance from family and friends.

It's important for seniors to connect to their community through senior clubs and volunteer activities. They can also reach family members through phone calls or video chats.

Eat a Heart-Healthy Diet

A healthy diet in an assisted living community should always take into account senior heart health. Well-balanced diets can both lower blood pressure and help stabilize mood. Seniors should aim for a diet rich in:

Fruits
Vegetables
Whole grains
Lean proteins
Healthy fats

They should avoid processed foods with high sugar content and low nutritional value.

Prioritize Sleep

The next step to maintaining a healthy body is getting enough sleep. Poor sleep contributes to both stress and high blood pressure. Seniors should aim for 7 to 8 hours of restful sleep per night.

Keep in mind that waking up multiple times does not mean you're getting a restful sleep. The same goes for untreated sleep apnea.

Good sleep hygiene, like keeping a consistent sleep schedule, can make a big difference.

Limit Drinking and Smoking

Smoking and excessive alcohol consumption are both linked to higher stress levels and increased blood pressure. There are also various other health risks connected to them.

Quitting smoking and moderating alcohol intake can improve both senior heart health and overall well-being. On top of that, it makes participating in group activities easier and more satisfying.

Seek Professional Help When Needed

The most important thing seniors should do is seek professional help when the stress becomes overwhelming.

Therapists, counselors, and support groups specializing in senior mental health can provide valuable coping tools. Cognitive-behavioral therapy (CBT) is especially helpful in addressing chronic stress.

Seniors should also keep up with regular health screenings and monitor their blood pressure.

Balancing Mental and Physical Health

So, does stress cause high blood pressure in seniors? In some ways, it very well can. It all depends on how the stress affects the person and how often they live inside that high-stress environment.

Sagebrook Senior Living at San Francisco provides both assisted living and memory care for seniors in the area. Residents gain access to our premium amenities including close proximity to the attractions of the city.