Filipino workers are often described as hardworking, dependable, and resilient. However, a 2021 Gallup report added another descriptor: stressed. Filipino employees ranked as the most stressed in Southeast Asia, a troubling reality that highlights the impact of workplace stress on health.While occasional stress can serve as a motivator, chronic stress—often brought on by demanding workloads, toxic work environments, or unrealistic expectations—can have serious consequences. According to Dr. Ramon D. Francisco, a cardiologist at Makati Medical Center, “Chronic stress manifests in physical symptoms like headaches, nausea, upset stomach, and stiffness in the neck.” More alarmingly, stress can contribute to high blood pressure, often referred to as the "silent killer." “High blood pressure often shows no symptoms until it leads to a heart attack or stroke,” explains Dr. Francisco. Stress triggers the body to release hormones that increase heart rate and elevate blood pressure. Over time, stress can also lead to unhealthy habits such as smoking, excessive alcohol consumption, overeating, and a sedentary lifestyle—all of which further increase the risk of hypertension.To help manage stress and maintain a healthy blood pressure, MakatiMed offers practical advice for navigating a demanding work environment. 1. Incorporate Physical ActivityExercise is a proven stress reliever and a natural way to lower blood pressure. Dr. Francisco suggests simple activities like taking a walk during lunch breaks or organizing a running club with colleagues to train for a 5K run. For those who prefer low-impact activities, yoga is an excellent option. “Yoga’s slow, gentle movements help release tension accumulated during a hectic day,” he notes. Even short activities like pacing around the office for a few minutes can provide relief from stress. 2. Adopt Healthier Eating HabitsA nutritious diet plays a key role in managing stress and maintaining blood pressure. Swap junk food and sugary drinks for healthier alternatives like water, nuts, or fresh fruit. Dr. Francisco recommends participating in campaigns like Meatless Mondays, which promote reducing meat consumption for better health and environmental sustainability. “Small dietary changes can make a significant difference in your weight, blood pressure, and overall well-being,” he adds. 3. Prioritize Quality SleepGood sleep is essential for stress reduction and heart health. “Aim for the recommended 7-9 hours of sleep per night,” advises Dr. Francisco. “During sleep, your heart rate and blood pressure decrease, your brain processes information, and your body repairs and regenerates itself.” Quality rest not only boosts your mood but also prepares you to tackle challenges with a sharper mind and more resilience. 4. Consider Your Mindset and EnvironmentSometimes, stress stems from toxic work environments that impact mental, physical, and emotional health. Dr. Francisco suggests re-evaluating such situations: “If work becomes harmful to your well-being, consider leaving. No job is worth your health.” For those who choose to stay, focusing on positivity and kindness can help create a lighter, less stressful atmosphere.“Your health is your greatest asset,” concludes Dr. Francisco. By addressing stress proactively through lifestyle changes and mindset shifts, employees can safeguard their well-being and thrive both in and out of the workplace.

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