How Stress Affects the Heart
Dr. Goel - Senior Consultant in Cardiovascular Surgery at Indraprastha Apollo Hospital, Delhi (India) - said that stress will increase heart rate, blood pressure, glucose and fat levels in the blood...
While this is beneficial in the short term, problems arise when stress becomes chronic. Long-term exposure to stress hormones can harm the cardiovascular system in several ways:
1. High blood pressure: Cortisol and adrenaline stimulate your heart to pump blood faster, increasing blood pressure. Over time, this constant pressure strains your arteries, making them stiff and more vulnerable to damage.
2. Inflammation: Chronic stress promotes inflammation in the body, a factor that leads to the development of atherosclerosis. This plaque can rupture, leading to a blood clot that blocks an artery and causes a heart attack.
3. Impact on lifestyle: Stress can lead to poor lifestyle choices, such as overeating, smoking, drinking too much alcohol or neglecting exercise, all of which contribute to heart disease.
When do you feel the effects of stress?
The effects of stress on the heart may not be immediately apparent, especially in younger people, says Dr. Goel.
However, damage that builds up over time can appear years or even decades later. A slow rise in blood pressure or a gradual buildup of plaque in the arteries can lead to sudden, serious problems like a heart attack.
When should you start managing stress?
We need to get this under control as early as possible, Dr. Goel asserts. Teens and young adults, often caught up in the pressures of school, work, and social expectations, are particularly vulnerable to stress.
Learning effective stress management techniques at an early age can reduce your risk of heart disease.
How to control stress and protect heart health?
1. Exercise regularly: Physical activity is one of the best ways to combat stress because it reduces the production of stress hormones and promotes the release of endorphins, which improve your mood.
2. Practice mindfulness and relaxation techniques: Meditation, deep breathing exercises, and yoga can help you reduce cortisol production.
3. Maintain a balanced diet: Eating a healthy diet rich in fruits, vegetables, whole grains, and lean proteins can help.
4. Prioritize sleep: Get 7-9 hours of sleep each night and establish a consistent sleep routine.
5. Connect with others: Strong social relationships are important for emotional health. Spend time with friends and family or seek professional support when needed.
