Chronic stress related to factors such as social isolation, work, finances and even racism can increase the risk of heart disease by triggering inflammation and unhealthy coping mechanisms.
Stress, while sometimes beneficial in the short term, can have harmful long-term effects on heart health. Chronic stress related to factors such as social isolation, work, finances and even racism can increase the risk of heart disease by triggering inflammation and unhealthy coping mechanisms.
Effects of stress on heart health:
Acute stress:
It is usually not problematic for the heart.
It causes a "fight or flight" response, where adrenaline is released, which increases the heart rate and directs blood flow to the muscles.
Chronic stress:
It leads to high levels of cortisol and inflammation.
It causes high blood pressure, abnormal cholesterol levels, plaque build-up in the arteries and potential blood clots.
Stress and Heart Disease:
Chronic stress can lead to conditions such as hypertension, heart attacks, strokes and heart failure.
Stress cardiomyopathy (broken heart syndrome) can result from acute stress that leads to weakening of the heart muscle, arrhythmias, and heart failure.
Signs that stress may be affecting your heart:
Chest discomfort, shortness of breath, palpitations, fatigue and sudden weight gain.
Other signs include headaches, trouble sleeping, mood swings, and trouble concentrating.
Stress Management Techniques:
Regular exercise:
Exercise releases endorphins, improves mood and is good for heart health.
Aim for 150 minutes of moderately intense activity per week.
Relaxation techniques:
Meditation, breathing exercises and progressive muscle relaxation can lower blood pressure and counteract stress.
Adequate sleep:
Insufficient sleep is linked to chronic stress and heart disease.
Aim for seven to nine hours of quality sleep a night.
Social connections:
They reduce stress and improve the health of the cardiovascular system.
Get involved in community events, clubs, volunteering and other social activities.
When to seek medical help:
Consult a medical professional if you experience symptoms of chronic stress or symptoms of a heart attack (chest pain, shortness of breath, nausea, dizziness).
By managing stress using these techniques, heart health and overall quality of life can be improved. | BGNES
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