Stress is a normal part of life. Stress can come from physical causes such as lack of sleep or illness. Another cause of stress can be emotional, such as the fear of not having enough money or the death of a loved one. Stress can also come from less dramatic causes, such as daily responsibilities and pressures that make you feel out of control.
Your body’s response to stress is to protect you. But if it is constant, it can hurt you. In response to stress, the hormone cortisol is released. Studies suggest that high levels of cortisol from long-term stress can increase blood cholesterol, triglycerides, blood sugar, and blood pressure. These are common risk factors for heart disease. This stress can also cause changes that promote the accumulation of plaque deposits in the arteries.
Even a little stress can trigger heart problems, such as poor blood flow to the heart muscle. This is a condition where the heart is not getting enough blood or oxygen. And long-term stress can affect blood clotting. This makes the blood stickier and increases the risk of stroke.
In addition, people who have a lot of stress may smoke or choose other unhealthy ways to deal with stress.
Common reactions to stress include:
• Pain
• Decreased energy and sleep
• Feelings of anxiety, anger and depression
• Impatience
• Forgetfulness
People react differently to stressful situations. Some react strongly to the situation. Others are relaxed and carefree. Fortunately, you can reduce the effects of stress on your body. First, identify the situations that cause stress. Although it is difficult, try to control your mental and physical reactions to these stressful situations. Try the following to help manage stress and keep your heart healthy.
Get plenty of exercise
Exercise can help counteract the harmful effects of stress. For heart health, aim for at least 150 minutes of moderate-intensity exercise per week. This can be done in 30 to 40 minute sessions, 4 to 5 days a week.
Exercise can help improve cardiovascular health by controlling weight, improving cholesterol and lowering blood pressure. Exercise has the added benefit of reducing stress. People who exercise have a reduced physical response to stress. Their blood pressure and heart rate do not rise as high as in stressed people who do not exercise.
Regular exercise can also reduce the risk of depression, another risk factor for heart disease.
Need motivation to exercise? Get a pedometer and try to walk 10,000 to 12,000 steps a day. This can also help you maintain your weight. With a pedometer, you get instant feedback and recognition for everything you do, like taking the stairs instead of the elevator.
Build a strong support system
Research suggests that having a strong support network, such as a marriage, someone you can talk to and trust, or belonging to an organization or religion can reduce your stress levels and your risk of heart disease.
If you already have heart disease, the same network can help reduce your risk of a heart attack. Having at least one person you can rely on takes the pressure off you and provides comfort.
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