You've probably heard warnings to watch your salt intake, especially if you're concerned about your blood pressure. This is because salt causes your body to retain water, which puts extra strain on your heart and blood vessels.
But salt isn't the only factor that can raise blood pressure. While temporary spikes aren't necessarily problematic, long-term elevated levels can cause serious damage.
Added sugar
It may even be more important than salt when it comes to raising blood pressure, especially in processed forms like high fructose corn syrup.
People who consume more added sugars report significant increases in both their upper (systolic) and lower (diastolic) blood pressure. For example, one 700 ml drink can increase systolic blood pressure by an average of 15 points and diastolic blood pressure by nine points.
Loneliness
It's not just about the number of friends, but about the feeling of connection. Stress or depression don't fully explain this effect.
Moreover, the condition worsens over time – in a study conducted over four years, the blood pressure of the loneliest participants rose by more than 14 points.
Fear of rejection, disappointment, and increased vigilance for safety can permanently change the way the body functions.
Apnea during sleep
People with sleep apnea are more likely to have high blood pressure and other heart problems. Interrupted breathing during sleep stimulates the nervous system to release chemicals that raise blood pressure.
In addition, reduced oxygen intake can damage blood vessel walls and make long-term pressure regulation difficult, reports 24sata.hr.
Potassium deficiency
The kidneys need a balance of sodium and potassium to maintain adequate fluid levels in the blood.
Even with a low-salt diet, blood pressure can rise if you don't eat enough fruits, vegetables, peas, low-fat dairy products, or fish.
Although bananas are often considered the main source of potassium, broccoli, spinach, and other leafy greens are better choices for those watching their weight.
Bowl
Sudden, acute pain activates the nervous system and raises blood pressure. This effect can be seen when you put your hand in ice water, press on your cheek, or get an electric shock to your finger.
Herbal supplements
Supplements such as ginkgo, ginseng, guarana, ephedra, bitter orange, and St. John's wort can raise blood pressure or interfere with the effects of medications, including blood pressure medications.
Thyroid problems
A lack of thyroid hormone slows the heart rate and the arteries become less elastic. Low levels of the hormone can also increase LDL ("bad" cholesterol), further hardening the arteries.
Blood flows faster through these "stiff" blood vessels, which increases blood pressure. Excess thyroid hormones can speed up the heart rate and further increase the values.
The need to urinate
The study found that systolic blood pressure increased by about four units and diastolic blood pressure increased by three units in people who had not urinated for at least three hours. Emptying your bladder can help get more accurate blood pressure readings.
Nonsteroidal anti-inflammatory drugs (NSAIDs)
Medications like aspirin and ibuprofen can raise your blood pressure, whether or not you already have a blood pressure problem. Although the average increase is only a few units, for some people the effect can be much more pronounced.
Medical examination
During a doctor's visit, blood pressure may be higher than at home. The "white coat effect" refers to an increase of up to 10 units in systolic and five units in diastolic blood pressure due to nervousness or anxiety.
Decongestants
Ingredients like pseudoephedrine and phenylephrine constrict blood vessels, meaning blood has to pass through a smaller space. These drugs can also reduce the effectiveness of blood pressure medications.
Dehydration
When the cells in the body don't have enough water, blood vessels constrict and the kidneys produce less urine to retain fluid. This further increases blood pressure.
Hormonal contraception
Birth control pills, injections, and other hormonal agents can raise blood pressure, especially in women over 35, those who are overweight, or who smoke.
Conversation
Regardless of age or location, talking raises blood pressure. The higher the resting pressure, the greater the spike during speech. The effect lasts for several minutes, and the content and emotions of the conversation have a greater impact than the speech itself.
Antidepressants
Medications that affect brain chemicals, such as dopamine, norepinephrine, and serotonin, can affect blood pressure. Selective serotonin reuptake inhibitors (SSRIs) can also increase blood pressure if taken with lithium or other medications that affect serotonin, WebMD reports.
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