Stress has become an inevitable companion in our fast-paced world. However, persistent stress affects more than just your mental health; it also has a negative physical impact, particularly on your heart. Chronic stress can induce hypertension, raise the risk of blood clots, and possibly weaken the heart muscle. You may control your stress levels and safeguard your heart health, which is wonderful news.
How does stress affect your heart?
Your body switches into fight-or-flight mode when you are under stress. Hormone surges such as cortisol and adrenaline are released by this survival mechanism. These hormones raise your blood pressure, blood sugar, and heart rate. Extended periods of stress put your heart under strain as they keep your body on high alert.
This can then lead to:
- High Blood Pressure: High blood pressure is a key risk factor for heart attacks and strokes and can be caused by chronic stress.
- Stress Boosts Blood Clotting Propensity: Blood clotting can obstruct arteries and cause heart attacks or strokes.
- Broken Heart Muscle: Prolonged stress can harm your heart arteries’ lining, increasing the likelihood that they will constrict and swell (atherosclerosis).
- Unhealthy Lifestyle Habits: Stress can trigger unhealthy coping strategies like smoking, overeating, or inactivity, all of which are bad for heart health.
Some effective strategies to manage stress:
- Regular Exercise: Engaging in physical activity is a great way to reduce stress. Make it a goal to engage in moderate-intense physical activity for a minimum of half an hour every day. Good options for heart-healthy exercise include dance, swimming, cycling, and brisk walking.
- Employ calming techniques: Mindfulness, gradual muscle relaxation, and deep breathing are among methods that can help you de-stress. Apps and the internet offer a plethora of guided relaxation techniques and meditations.
- Follow a proper sleep schedule: A healthy sleep schedule will help you deal with stress more effectively. 8 to 9 hours of good sleep per night should be your goal. Create a calming nighttime ritual and stick to a regular sleep habit.
- Eat a healthy diet: Eat a Diet High in Nutrients to Support Heart Health: Provide your body with nourishing food to support heart health. Prioritise eating entire grains, fruits, veggies, lean meats, and healthy fats.
- Form Strong Social Bonds: Emotional health depends on having strong social bonds. Involve yourself in the community by volunteering, joining a club, or spending time with loved ones.
- Learn to say ‘NO’:Don’t overbook yourself or accept more than you can handle; instead, learn to say no. Requests that would cause you undue stress are OK to decline.
- Get Mindful: Mindfulness involves accepting your thoughts and feelings without passing judgement on them, as well as being present in the moment. You can better manage your stress by practising mindfulness because it helps you stop worrying and ruminating.
- Seek Expert Assistance: Don’t be afraid to get expert assistance if you’re finding it difficult to control your stress levels. You can learn useful coping skills and receive help from a therapist.