Home / Health Insurance / Wellness Corner / Stress Risk Factors for Heart Disease: Don't Underestimate Stress ( EST READ TIME: 3 minutes )

What is the connection between heart health and stress?

When you are stressed, the hormone cortisol is released in response to it. It is seen that if the level of this hormone increases in your body, then it can further spike your blood sugar, blood cholesterol, triglycerides,and blood pressure. And these are some common risk factors for heart disease. You might be surprised to know that even minor stress can trigger major heart problems like it can cause poor blood flow to the heart muscles.

Now, mental health can have either a positive or negative impact on your physical health as well as the wellbeing of your heart. Which is why, if you are stressed, your body might show these symptoms-

• Backache
• Stomach pain
• Headache
• Low energy levels
• Impatience and forgetfulness
• The feeling of depression, anxiety, and anger
• Loss of sleep
• Crankiness

When it comes to the heart, the effects of stressmight include -

• Increased blood pressure and heart rate
• Increased oxygen demand on the body
• Release of stress hormones from theadrenal glands
• Abnormal heart rhythms
• Spasm of heart blood vessels
• Inflammation
• Reduced blood flow to the heart

Given below are some ways in which you can try to manage stress and keep your heart health fine for a long period.

1. Reducing work stress

Try not to stress too much at work. If you have a good support system, then the effects of stress will be less on you and your heart. Try to get some time away from work every day. Indulge in activities like reading, walking, or meditating. It will help you relax and motivate you to be more productive at work. In case you feel you have too much on your plate, discuss with your team and delegate tasks.

2. Exercise

Exercise can get your blood pumping and help cut down on the harmful effects of stress. For good heart health, you should aim for atleast 150 minutes of moderate-intensity exercise per week. It will help you to improve your cardiovascular health as it controls your weight, lowers blood pressure, and improves cholesterol. People who exercise have a reduced physical response to stress.You can join a gym or go for swimming, jogging, running or simple aerobics. Dancing is a great workout too.

3. Work on depression

Studies have shown that depression and anxiety can increase the risk of dying due to heart disease. Long-term anxiety and emotional stress are the main reasons behind sudden cardiac death. So, try and nurture your mental health by doing yoga, listening to music,reading, writing, gardening or indulging in some sort of craft. It can reduce your anxiety level. In case you feel these natural remedies are not working, seek professional help.

4. Create a strong support system

Try to create a strong support network for good heart health. Have someone to talk to, join a group, or share your thoughts and concerns with your partner. If you are already suffering from some kind of heart disease, then such a network can help you reduce the risk of a heart attack. You should always have one person you can rely on to take the burden off your shoulder and offer you comfort in times of need. With a strong support system in place, you can better take care of yourself.

Some other simple remedies include-

Do not smoke and consume alcohol in moderation or give it up.
Try to avoid stress-causing situations or take deep breaths to calm down.
Eat a healthy and balanced diet and drink ample water. Make sure your meals include fibre, vitamins, minerals, lean proteins and healthy fats.
Spend enough time with your family, friends, and social groups.
Quiet time, reading, meditation, yoga, or prayer can help in stress management.

All in all, it is important for you to identify how stress pushes your button and adversely affects your heart health. You should be able to identify the source of stress and look for ways to reduce and manage it. You can also get in touch with a health care professional who can help you find ways to manage your stress. Or you can go for stress management or relaxation classes.

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

Source: University of Rochester Medical Center, American Heart Association

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Published on November 16, 2021