High cholesterol, high blood pressure, diabetes, smoking, physical inactivity and obesity. Most of us are familiar with these as major risk factors for heart disease. But what about stress? Is there a connection between stress and heart disease?
Not all stress is bad but chronic stress associated with a medical condition or feeling pressured over a long period of time can be, explains Dr. Mark Callesen, chief medical officer for Jewish Family & Children’s Service.
“Chronic stress can lead to impaired cognitive function, increased risk of heart disease, high blood pressure and diabetes. It can also impair the body’s immune system and exacerbate any existing illnesses,” said Callesen.
Research shows that chronic stress can increase inflammation, and inflammation is linked to high blood pressure and lower HDL cholesterol (the “good” cholesterol) which can harm the heart. Chronic stress can also increase the risk for heart disease in more subtle ways.
“When you’re constantly stressed, you tend to not sleep well,” added Callesen. “You’re also more likely to eat high-fat, high-cholesterol foods or engage in other heart-damaging behaviors such as smoking, drinking too much alcohol or using drugs. By both defusing stress and managing the unhealthy behaviors it triggers, we can break the connection and help minimize our body’s heart-damaging reactions to it.”
5 ways to manage stress, protect your heart
Want to turn your chronic stress around and help protect your heart in the process? Callesen recommends these five simple tips:
- Focus on the things you can control. This helps us to stay positive and laugh more. Laughter has been found to help reduce artery inflammation and increase “good” HDL cholesterol.
- Exercise. One of the best ways to melt away stress and lower your blood pressure is through regular physical activity.
- Practice mind-body techniques. Meditation, yoga and tai chi activate the parasympathetic nervous system, which calms the brain and body.
- Strengthen and maintain relationships. Having a strong support network can reduce your stress level and help you take better care of yourself, too.
- Take a break from electronics. You can’t escape from stress when it follows you everywhere. Unplug from your phone, computer and TV, even if it’s just for 15 minutes.
If you’re struggling with stress, Callesen suggests talking to your primary care provider to discuss treatment options — including medication, if necessary — for treating high blood pressure or sleep issues or getting a referral to a mental health professional. Most importantly, realize that stress is a normal human reaction that happens to everyone, even the experts.
“I absolutely get stressed, but doing something active helps me to relax,” said Callesen. “I find walking my two dogs, Emmett and Stella, helps me to decompress. It forces me to get outdoors and all three of us sleep better at night.”
For more information about treating heart disease or to find a healthcare provider, visit jfcsaz.org.
This article was submitted by Jewish Family & Children’s Service.
