High Blood Pressure and Stress

Maybe the nurse said your pressure is high, or you get headaches and wonder if stress is to blame. High blood pressure is very common in South Africa, and it often causes no symptoms at all. The good news is that it responds well to treatment and daily habits.

What is happening

Blood pressure is the force of blood pushing against your artery walls. When it stays high over time, it strains your heart, brain, kidneys and eyes, and raises the chance of stroke and heart attack. It is often called the silent killer because most people feel fine.

Stress raises blood pressure in the short term: adrenaline speeds up your heart and narrows blood vessels. Ongoing stress from money, work, family or safety also leads to poor sleep, more alcohol, smoking, salty convenience food and less movement, which all push blood pressure up over time. Anxiety can make a single reading higher, which is why several readings on different days matter.

Salt is a big factor in South Africa. Bread, stock cubes, soup powders, polony, viennas and chips carry a lot of hidden salt. Family history, weight, age and some medicines also play a part. Many people need medicine as well as lifestyle changes, and that is not a failure.

Signs to notice

• You have not had your blood pressure checked in over a year
• Your reading was high but you did not go back
• You stop your tablets when you feel fine
• Headaches, poor sleep and tension when stressed
• You add salt before tasting, or use a lot of stock cubes
• Heart disease or stroke in your family

30-second self-check

Answer yes or no to each question.

• Have you been told your blood pressure is high?
• Do you sometimes miss or stop your blood pressure tablets?
• Do you feel stressed or tense most days?
• Do you eat salty foods like polony, chips, stock cubes or instant noodles most days?
• Do you move for less than 30 minutes on most days?
• Do you drink more than two drinks on most days, or smoke?
• Do you sleep less than six hours most nights?

0-1 yes: You are doing well. Keep checking your pressure yearly.
2-3 yes: Some habits are working against you. Pick one to change and recheck your pressure.
4 or more yes: Your heart would benefit from support now. See your clinic and talk about both treatment and stress.

What you can do next

• Today: If you are on tablets, take them at the same time every day, even when you feel fine.
• This week: Get your pressure checked at a clinic or pharmacy, and ask for the numbers. Write them down.
• This month: Cut back salt: cook with herbs, lemon, garlic and less stock, and choose fewer processed meats. Walk briskly for 30 minutes most days, with a friend and in daylight if safety is a concern.
• Try a daily calm-down habit: five minutes of slow breathing, prayer or quiet before bed.
• Reduce alcohol and stop smoking; both raise pressure.

Your tool

Lifestyle Health Check - a two-minute private check of your stress, sleep, salt, alcohol, smoking and movement habits that shows where to start to bring your pressure down.

When to get professional help

See a nurse or doctor if your readings are high on more than one occasion, or if you have side effects from your tablets. Call 10177, or 112 from a mobile, immediately for chest pain or pressure, sudden severe headache, sudden confusion, trouble seeing, or stroke signs: Face drooping, Arm weakness, Speech slurred, Time to call (FAST). A very high reading with a headache, blurred vision or chest pain is an emergency. If stress feels unmanageable, talking to someone helps.
Who can help: doctor, nurse, dietitian, biokineticist, psychologist, counsellor, emergency services

Getting help in South Africa

Public clinics check blood pressure and provide treatment free. Pharmacy clinics offer quick, low-cost checks. For stress support, call the Cleared Mind 24-hour Careline on 0800 212 146 or SADAG on 011 234 4837.