Everyone has experienced some form of “stress” in their life—a feeling of emotion or physical tension that often makes you angry, nervous, or frustrated. While it’s undeniably true that stress affects your mental health, many of you may not know that it can affect other parts of your body as well—especially your heart.
The Connection between Heart and Stress
A study published in the Indian Heart Journal examined the stress levels of 903 patients admitted for acute myocardial infarction (AMI) at G B Pant Hospital in Delhi. The findings revealed that 92% of these patients exhibited high to moderate stress levels, with 53% experiencing severe stress and 38% moderate stress. Only 9% reported low stress levels.
The study shed light on how the psychological health of a person is associated with cardiovascular disease in a country where the penetration of mental health awareness is still at a low figure.
How Stress Affects Your Heart?
When you get stressed, your body releases hormones such as adrenaline and cortisol. I am sure most of you have heard these terms but never thought of how they can adversely affect your heart. So, let’s break it down in bits to understand the mechanism better.
Adrenaline (Epinephrine)
Also known as the fight-or-flight hormone, adrenaline prepares your body to respond during emergencies. Whenever you face an emergency, this hormone binds to your heart’s receptors, increasing your heart rate.
This increased heart rate enhances the force at which your heart contracts, further increasing the flow of blood to your muscles and vital organs. Adrenaline also sends more oxygen and nutrients to active tissues as well as maintains blood pressure when you are under stress.
While adrenaline can be advantageous for your body, everything of too much can be counterproductive and in this case, dangerous.
Effects of Prolonged Adrenaline Exposure on the Heart:
If you are under chronic stress, your heart continues to work extra hard, keeping the heart rate elevated, ultimately leading to high blood pressure (hypertension).
- It can also lead to stress-induced cardiomyopathy, where your heart muscle weakens or stiffens due to continuous adrenaline stimulation.
- Prolonged exposure increases the risk of irregular heart rhythms (arrhythmias), which can disrupt the heart’s ability to pump blood effectively.
- Persistent high blood pressure due to adrenaline can damage blood vessels, making them more susceptible to plaque buildup (atherosclerosis), increasing the risk of heart attacks and strokes.
- The constant demand for oxygen and energy by the heart under stress may reduce its ability to recover from injuries, such as those caused by heart attacks.
- Prolonged adrenaline release often coincides with high cortisol levels, which can lead to inflammation and further cardiovascular strain.
Cortisol: The Stress Regulator
Cortisol, often called the “stress hormone,” is crucial for cardiovascular health. It helps regulate blood vessel tone to maintain steady blood flow and proper blood pressure, delivering oxygen and nutrients to the heart.
During stress, cortisol increases blood glucose levels to supply immediate energy to muscles and the heart. It also acts as an anti-inflammatory agent, protecting heart tissues from damage caused by excessive inflammation, especially during injury or infection.
The Delicate Balance of Cortisol
While cortisol supports heart health under normal conditions, chronic elevation due to prolonged stress can lead to:
- Increased risk of hypertension and arterial damage.
- Elevated blood sugar levels contribute to metabolic disorders.
- Suppressed immune function, leaving tissues vulnerable to harm.
Short-Term Stress and Heart Health
Although chronic stress has more long-term effects, short-term stress can also be dangerous, especially for individuals who already have a buildup of plaque in their arteries. A surge of adrenaline during a stressful event can cause plaque to rupture, leading to a blood clot. If the clot is large enough, it can block blood flow to the heart and cause a heart attack.
Stress-Induced Behaviors and Heart Disease
Stress doesn’t just affect the body’s physical systems—it can also lead to unhealthy behaviours that negatively impact heart health. People who are chronically stressed often turn to coping mechanisms like smoking, poor eating habits, or excessive alcohol consumption. These behaviours can increase blood pressure, cholesterol levels, and the risk of heart disease.
Stress Affects Everyone Differently
It’s important to understand that stress doesn’t affect everyone in the same way. What may be stressful for one person might not be for another. Additionally, some people may develop heart disease as a result of prolonged stress, while others may not. Factors such as genetics, lifestyle, and the ability to cope with stress play significant roles in how stress impacts health.
A study published in The Lancet found that people who experienced high levels of stress and had a history of depression were 2.5 times more likely to suffer from a heart attack compared to those with lower stress levels. Other research has shown that stress is more likely to affect groups that have faced discrimination, such as women, certain racial or ethnic groups, and those with mental health disorders.
Why Stress Matters for Diabetics and Heart Health
Stress activates the release of hormones such as cortisol and adrenaline, which can raise blood sugar levels and cause inflammation. For individuals with diabetes, this makes it harder to control glucose levels, increasing the risk of heart disease. Chronic stress can also contribute to high blood pressure, irregular heart rhythms, and a greater likelihood of developing heart issues.
The Link Between Stress, Diabetes, and Heart Health
Stress management is crucial for those with diabetes, as stress can disrupt blood sugar regulation, leading to elevated glucose levels. This, in turn, raises the risk of cardiovascular problems. By practising stress management techniques, individuals with diabetes can not only maintain better glucose control but also lower blood pressure and reduce inflammation, ultimately reducing the risk of heart disease.
Effective Stress Management Techniques
Regular Physical Activity
Exercise is one of the most effective ways to manage stress and improve heart health. It reduces stress hormone levels while boosting mood through endorphin release.
For those without heart conditions and just looking to stay healthy, aerobic exercises like walking, jogging, swimming, cycling, or cross-training are great options. Strength training (like weight lifting) can also be beneficial when done in moderation.
For Cardiac Patients: Focus on isotonic exercises such as walking, cycling, swimming, or cross-training, as these are gentle on the heart. Avoid isometric exercises like weightlifting or intense strength training, which may put undue strain on your heart.
For Seniors and Individuals with a Family History of Heart Disease: Always consult a certified cardiologist before beginning any new or strenuous exercise program to ensure safety and proper guidance.
Follow for more information on exercises and nutrition.
Also, if you have risk factors like hypertension, diabetes, high cholesterol, or a family history of heart disease, be sure to get a check-up in the cardiology department before hitting the gym or engaging in intense workouts. It’s crucial to make sure your heart is ready for more strenuous activities.
Other gentle exercises like yoga and stretching are also great. They can relieve muscle tension, reduce stress, and in turn, lower stress on your heart.
Breathing Exercises and Meditation
Breathing exercises and meditation are simple but powerful ways to reduce stress. Taking just a few minutes each day to focus on slow, deep breaths can help calm your nervous system. This not only lowers your heart rate and blood pressure but also helps relax your body overall.
By practising these techniques regularly, you can improve your ability to manage stress and support better heart health. It’s a small effort that can make a big difference in how you feel and how your heart performs.
Adequate Sleep
Getting enough quality sleep is vital for heart health. Lack of sleep increases stress levels, negatively affecting the heart. Aim for 7-8 hours of restful sleep per night. Establishing a relaxing bedtime routine, such as reading or listening to calming music, can improve sleep quality and lower stress.
Healthy Diet
Maintaining a healthy diet is key to managing stress and supporting heart health. Try to eat a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Steer clear of processed foods, too much caffeine, and high-sodium options, as they can increase blood pressure and stress. A balanced diet also helps control weight and keep cholesterol levels in check.
Social Support
Spending time with family and friends is another great way to relieve stress. Social support can distract you from worries and provide comfort, and people with strong social connections tend to have better heart health and emotional well-being, especially those managing heart conditions.
Time Management
Managing your time is also essential. Organize your tasks, set realistic goals, and take breaks when needed. It’s important not to overload yourself and to ensure you make time for relaxation.
Relaxation Techniques
Relaxation practices like yoga, or progressive muscle relaxation help reduce physical tension and promote a sense of calm.
Professional Help
If you’re feeling overwhelmed by stress, it might be helpful to seek professional support. A therapist or counsellor can guide you in developing effective strategies to manage stress. One approach that has proven beneficial is Cognitive Behavioral Therapy (CBT), which focuses on changing negative thought patterns that can increase stress and anxiety.
Conclusion
While stress is an inevitable part of life, it’s important to manage it to protect your heart. Chronic stress can lead to high blood pressure, increased cholesterol, and plaque buildup in the arteries, all of which are risk factors for heart disease. By understanding how stress affects your heart and finding ways to manage it, you can reduce the risk of heart disease and improve your overall well-being.