Manage Stress
Click here for a graphic representation of how stress affects each system of your body – not only your cardiovascular system but also your nervous, musculoskeletal, respiratory, endocrine, gastrointestinal and reproductive system. We recommend that you print out the page and keep it in a place where you can remind yourself to be aware of stress. Then, please take at least a few minutes each day to implement some of the following techniques to diminish the damaging effects of stress. Your heart will thank you, as will the rest of your body. Stress creeps up during the day. Often you aren’t aware of until you stop and scan your body, breathe slowly, etc.
Stress is a considered a contributing factor for heart disease, and researchers are still investigating its direct effects.
Your body responds to stress by releasing adrenaline which increases your heart rate, causing the blood to clot more readily. In addition, coronary arteries constrict and reduce the blood flow to the heart muscle, causing your blood pressure to rise. The inner lining of blood vessels may become damaged and clogged, causing chest pain that may result in a heart attack. Uncontrolled stress may also weaken the immune system or trigger depression, digestive problems, and sleep difficulties.
Stress is the body's natural response to outside influences, particularly changes. Stress can be experienced either emotionally or physically. Many triggers for stress are short term, such as a death in the family, surviving an accident, or moving to a new city. Most often, though, it is the long-term stressors that are more likely to increase your risk of heart disease—lack of social support, having little control or authority at work, caregiving for people who are elderly, ill, or disabled, or problems in a family, marriage, or relationship.
Stress over the long term has been shown in several studies to raise blood cholesterol levels. One way that stress may do this is by affecting your habits. For example, when some people are under stress, they may comfort themselves by eating fatty foods. The saturated fat and cholesterol in these foods contribute to higher levels of blood cholesterol.
Reduce Your Stress
Not everyone finds the same situations stressful; not all ways to reduce stress are effective for each person. First, notice what causes a stress response for you. Then identify and practice those habits to help you decrease stress in your life. Here are a few suggestions:
- Be physically active and eat a healthful diet.
- Get enough sleep.
- Know what you can and cannot change in your life.
- Set realistic goals and expectations
- Assert yourself: say "no" to requests that you can't handle
- Don't smoke.
- Try relaxation techniques, such as guided imagery, breathing exercises, stretching, massage, meditation or yoga
- "Tend and befriend." Stay connected with people.
Managing stress is important to heart health because untreated stress increases other risk factors for heart disease, such as obesity, high blood pressure, high cholesterol, insomnia, depression, smoking, and lack of exercise.
More healthy living tips:
- Eat Healthy
- Get Active
- Lose Weight
- Don't Smoke
- Limit Sugars
- Manage Stress
