When you feel losing your cool in your workplace, at your home, or in a relationship and you are not in control of things anymore, you get stressed out.
Stress is one of the main factors that can increase one’s risk for heart disease. We cannot deny the fact that stress is a part of day to day life but at the same time managing it well can cut out the risk for developing a severe heart condition.
Constant stress releases chemicals into the body that can cause long-term damage. Over time, strong arteries and veins exposed to stress chemicals can become weak. The heart pumps blood more forcefully during stressful times, leading to high blood pressure. Eventually, the wear on the heart, blood vessels, and entire circulatory system substantially raises the chances of heart attack.
Heart diseases can be caused due to the following reasons:
- Hypertension: Normal blood pressure for an average adult lies between systolic pressure between 110 to 130 and diastolic 70 to 90. A person who smokes or is obese or contributes to any factor, causing blockade of vessels may suffer from High Blood Pressure.
- Unhealthy eating habits and Obesity: This is one of the main causes of cardiac arrest across the globe. Obesity causes increase in cholesterol levels. Fatty food sticks to arteries and nerves, which causes heart diseases.
- Tobacco: This is also a recognised reason for cardiac arrests around the world. Tobacco blocks nerves, which makes the body insufficient for carrying oxygen to the whole body.
Other sources of heart diseases may be heredity, lack of exercise, emotional stress, high fat diet, birth control pills, alcohol etc.
Facts about Stress and the Heart
According to the British Heart Foundation what we know about stress and the heart so far is as follows:
- Stress can affect the heart when it releases certain hormones. The hormones increase blood pressure and can encourage clotting in the arteries.
- Stress can increase the production of cortisol and adrenaline – these are chemicals which produce the fight or flight syndrome and prepare the body for change.
- Research continues to be carried out into what the release of cortisol and adrenaline does to the body – how it can lead to fatty deposits being built up in the arteries, how it can make the blood more likely to clot and can increase blood pressure.
- Stress has a role to play in your attitude or state of mind. This means that instead of thinking what you are doing and the impact your choices are having on your body you choose to take short term solutions which have an adverse impact on your heart. For example, when you are stressed you are more likely to eat less healthily, eat less regularly, drink too much alcohol or coffee, or smoke more than you usually do.
- Research has shown that stress can also discourage you from doing more healthy activities like meditation or physical exercise.
Also, smoking and alcohol consumption are popular methods of coping with stress, and these work alongside the stress itself in encouraging heart disease. Other stress-coping methods include overeating, or picking up fast-food during a rushed mealtime, both of which can contribute to high cholesterol and plaque build-up within the blood vessels. These unhealthy ways of dealing with stress can also contribute to diabetes, another contributor to heart disease.
Exercise and eating right can go a long way in relieving stress, and in turn preventing heart disease. During physical activity, the body releases chemicals that contribute to overall well being, happiness and relaxation, while encouraging a good night’s rest, another proven stress-reducer. Meanwhile, dietary changes can lower the risk of high cholesterol, high blood pressure, and diabetes, further reducing risk of heart disease. Relaxation practices such as meditation, yoga and massage therapy can also reduce stress levels, and counteract stress’ effects on the body.
Add good fats and oils in your diet
Reducing the consumption of fast food and processed food will help lower your intake of Omega 6. Using olive oil instead of vegetable oils like corn oil helps too. Eat more fish or take supplements to increase your consumption of Omega 3. Other sources of Omega 3 include flaxseed, walnuts, green leafy vegetables and soybeans. Heart diseases can be prevented by adopting preventive measures. Healthy eating habits are the most vital step to be adopted.
Stress seems to be unavoidable in a busy, demanding world. When we succumb to the pressures of life and neglect our bodies, we’re setting the stage for heart disease to occur. On the other hand, when we manage stress properly, we’re investing in our body’s future. A little stress isn’t a bad thing, but too much can spell trouble – so, for your heart’s sake, remember to relax!
