ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Control Hypertension and Stress - Treatment Without Medication

Updated on December 2, 2018
greatstuff profile image

Mazlan didn't think much about fitness and health before, but as age crept up on him he realized the importance of staying fit and healthy.

Check your blood pressure on a regular basis to help prevent hypertension
Check your blood pressure on a regular basis to help prevent hypertension | Source

Stress and Your High Blood Pressure

Hypertension, or generally known as high blood pressure, usually lack the obvious symptoms and it often goes untreated. This is a serious matter and if you do not control hypertension, it can lead to heart attack, kidney disease and strokes.

Blood Pressure Levels

If your blood pressure is 140/90 or over (for males above 45) and more than 130/90 (for younger men) hypertension may occur irregularly and may or may not lead to the chronic variety.

When your blood pressure soars above 200/140 and remains at that point for any length of time, it is “malignant hypertension”, which is a medical emergency.

In more than 95 percent of all cases, the cause of hypertension is unknown. Although in some instances (when the presence of a remediable disease has caused the increase in blood pressure), treatment of the secondary ailment usually return the pressures level to normal.

Oral Contraceptive can cause Hypertension

If you are on combined oral contraceptives and develop hypertension while using it, stop taking it. Ask your physician for an alternative form of contraceptive.

Check your blood pressure at least every six months

Causes of Hypertension

Factors that are associated with this hypertension are:

1. Heredity

Hypertension usually strikes members of the same family, so if your relatives are afflicted, you stand an increased risk of developing it as well.

2. Salt Intake

Societies that traditionally consume a great amount of salty foods generally encounter a high incidence of hypertension. Salt is a necessary component of the blood, but an excessive intake can lead to increased blood pressure.

3. Obesity

Overweight people need to generate higher blood pressure to get adequate perfusion to their body’s excess tissues. That results in an additional strain on the heart; consequently, heart disease, as well as hypertension is common among the obese.

4. Stress

Your blood pressure will rise up when you are stress. Your breathing will become heavier and your heart rate will go up. You will have difficulty sleeping and your muscles are all tense. All these will lead to hypertension.

5. Smoking

Smoking cigarette will raise your blood pressure. This occurs because cholesterol in the blood vessels will cause the hardening of the arteries. This can also cause strokes and heart attacks, in addition to hypertensive kidney and eye diseases.

6. Occupation

People employed in highly stressful jobs are generally more likely to develop hypertension.

7. Lifestyle

Your sedentary lifestyle and your lack of exercise or physical activities can also contribute to the buildup of hypertension. If you combine this with a high level of alcohol consumption, it will make it worst.

How to Check Blood Pressure

These are the recommended way to measure your blood pressure.

  • Check your blood pressure on both arms. The higher reading is taken as your systemic BP
  • Have your blood pressure taken both lying and standing. The BP reading should be taken at least one minute after standing. This is to check if there is any postural drop. This reading is important for the elderly and those that have diabetes.

Check Blood Pressure

As mentioned earlier hypertension usually strikes without symptoms. Hence, the only way to discover whether you have developed the disease is to have your blood pressure checked by a physician.

Symptoms of Hypertension

When symptoms are present, they are usually signs of severe hypertension, requiring prompt medical attention. Among them are headaches that constantly occur when you wake up from sleep and are usually towards the back of the head, along with frequent dizziness, fatigue, nosebleeds and blurred vision.

Remember, though, that it is inadvisable to wait until these symptoms become noticeable before having your pressure checked; as the damage may already been done.

Check at least Once a Year

Take blood pressure readings at least once a year; those experiencing hypertension symptoms even more often. If your blood pressure is elevated on one occasion, have it checked two or three more times, preferably under different circumstances. Then, if you are confirmed having hypertension, your physician will recommend an appropriate therapy.

Hypertension Treatment & Ways to Lower High Blood Pressure without Medication

Treatment will usually consist of both medication and changes to your habits and lifestyle. The followings are treatments based on adjustments of your lifestyle, without resorting to medication. However, please check with your physician on your individual condition and the best option for you.

1. Diet

A low-salt diet is a must, so foods like potato chips, salted nuts, “fast foods” and pork should be avoided, as should the use of the salt shaker. Low-sodium intake helps reduce blood volume while increasing the potency of several anti-hypertensive drugs. Eliminate all fatty and greasy foods to decrease cholesterol and encourage weight loss. This will slow down the thickening of artery walls due to fat accumulation. Weight loss alone can significantly lower blood pressure.

Diet rich in fiber such as whole grain, vegetables and fruits can help to lower your blood pressure.

2. Relaxation

Since stress and high blood pressure are inter-related, learning how to relax is important. Meditation and yoga are some examples, but there are many more. Pursue whatever means you have previously found effective.

3. Exercise

A regular workout program is necessary to maintain a healthy body weight, as it will decrease blood pressure. An aerobic regimen of cycling, jogging and swimming is preferable to an isometric exercise of weightlifting, which to some people may increase blood pressure due to added muscle tissue.

Scientists at Texas A&M University found that the fittest people showed lower levels of stress hormones compared to those that were least fit. In another study by scientists at Medical College of Georgia found that blood pressure levels will return to normal after a stressful situation, faster in groups of people with more muscles.

Quit smoking to reduce your chances of getting hypertension
Quit smoking to reduce your chances of getting hypertension | Source

4. Quit Smoking

Quitting cigarettes is one of the most important steps anyone with hypertension can take. It will also save you some pocket money.

5. Reduce or Limit your Alcohol Consumption

If you drink alcohol in excess of one drink a day, it can increase your blood pressure. Try to taper off your consumption and slowly reducing it to at least 50% of your previous level and work towards further reduction.

6. Reduce Caffeine

It is still unclear if caffeine can contribute to hypertension, but studies have shown that it can temporarily increase your blood pressure. Different people however, react differently to caffeine. Therefore, check if there is a spike in your blood pressure after drinking your favorite coffee.

7. Through Weight Loss

By following all the above suggestions, you should slowly work toward a weight loss target matching your ideal Body Mass Index.

8. Drink Mineral Water

Studies have shown that drinking mineral water will lower your cholesterol level, hence reducing your hypertension level.

9. Eat Pomegranate

Eating pomegranate will also reduce your cholesterol level and prevent the arteries from hardening.

Eat pomegranate to reduce cholesterol and lower your stress level
Eat pomegranate to reduce cholesterol and lower your stress level | Source

Get Help

If you live in the Greater Richmond area, USA, Center for High Blood Pressure, offers free health care services to help manage your hypertension. However, this free service is only for people without insurance. Check their website for more information.

Check the internet for other free hypertension management centers, at area near your place of residence.

“In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive" ~ Lee Iacocca

Direction to Center for High Blood Pressure in Richmond, that offer free service

1200 West Cary Street Richmond, VA 23220:
1200 W Cary St, Richmond, VA 23220, USA

get directions

© 2012 Mazlan


    0 of 8192 characters used
    Post Comment
    • ercramer36 profile image

      Eric Cramer 

      7 years ago from Chicagoland

      Great information! Voted up!

    • Simone Smith profile image

      Simone Haruko Smith 

      7 years ago from San Francisco

      Whoah... I had no idea there were so many potential causes of hypertension. Yikes!

    • greatstuff profile imageAUTHOR


      7 years ago from Malaysia

      Thank you all for visiting and leaving your kind comments

      @billybuc You are lucky and I am sure many are envious of you.

      @eHealer It is rather unfortunate but genes from our parents seems to be the culprit!

      @spartucusjones You are special and have accomplished so much despite your challenges. I am so proud to have known you.

      @Squeesh Thanks, will have to read some of your work.

      @krsharp05 Good to hear from you again and I am glad you like the map inclusion.

      @teaches12345 Thank you so much for your kind comment and vote. I always enjoy hearing from you.

    • teaches12345 profile image

      Dianna Mendez 

      7 years ago

      Great coverage on a life concern for so many people. I see from your advice that it is simple enough to recover by following good life choices. Exercise and healthy eating helps so many things in general. Voted up.

    • krsharp05 profile image

      Kristi Sharp 

      7 years ago from Born in Missouri. Raised in Minnesota.

      Excellent information and well stated. I love that you say "avoid use of the salt shaker" ha ha ha. My husband would fall off his chair if I took away the salt but I couldn't care less. Great job incorporating your map! Overall, awesome hub. Up and Useful. -K

    • Squeesh profile image


      7 years ago from United States

      Great information! Love articles about health improvement. I write about health promotion myself, so I can appreciate your work! keep it up!

    • spartucusjones profile image

      CJ Baker 

      7 years ago from Parts Unknown

      Very practical and informative hub! With myself I was born with only one functioning kidney which makes me prone to high blood pressure. Even though I do need to look after myself better, I did find your suggestions useful.

    • eHealer profile image


      7 years ago from Las Vegas

      I am so glad you included heredity, this is a large reason for high blood pressure and it is not going away. Thanks, Voted up!

    • billybuc profile image

      Bill Holland 

      7 years ago from Olympia, WA

      I am very lucky; I have never had a problem with high blood pressure. Good genes for sure; however, I still have my BP checked regularly because it can be a killer. Great hub and hopefully it will raise awareness.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)