Stress has been dubbed as the health epidemic of the 21st century as the majority of people around the world, regardless of age, gender, or socio economic status, is experiencing high levels of stress. According to a recent Gallup data survey from adults in more than 120 countries, 41 percent of adults are experiencing a lot of stress. Factors like financial strain, low job security, work demands, and inflation are just some of the top reasons why people are feeling tense or emotionally distressed almost everyday. If not addressed, stress can lead to symptoms like headaches and muscle tension to long-term health conditions, such as cardiovascular disease.
Without proper stress management, your risk of developing heart disease, high blood pressure, or stroke, can increase. Here’s what you need to know about the connection between stress and cardiovascular disease, and what you can do to manage stress and have a healthy heart.
Stress and its Association with Cardiovascular Disease
Nobody’s life is perfect, and everyone feels stressed every once in a while. Stress isn’t necessarily bad for you since it can keep you on your toes, encourages your brain to come up with creative solutions to problems, and it prepares you to do your best in any situation. But if stress persists for a long time, then it becomes dangerous to your health. Believe it or not, but scientific evidence shows that constantly feeling pressured, overwhelmed, or anxious can lead to a host of life-threatening health problems, with heart disease topping the list of all stress-related health conditions.
According to the American Heart Association, chronic stress can have a negative impact on the heart’s function by increasing blood pressure, causing irregular heart rate and rhythm, and decreasing blood flow to the heart. While it is unknown if stress by itself can cause heart disease, research indicates that it may increase one’s risk when a person already has a predisposition for this health condition. If you’ve been stressed for a long time and you suspect that you may have a heart problem, talk to your doctor about getting an ECG test for proper evaluation of your heart health.
Find out if Stress is Affecting Your Heart
Stress can cause our heart to beat faster, and it may even result in increased blood pressure when things get really tough. Growing awareness around cardiovascular wellness has also led more people to research topics such as can dehydration cause high heart rate, especially when trying to better understand factors that may influence heart rate and overall physical stress responses. This reaction highlights the close connection between stress and heart rate, particularly during prolonged periods of emotional or physical strain. However, these symptoms are not accurate indicators of cardiovascular disease. Oftentimes, you’ll find that taking some deep breaths or doing activities to calm your mind can be enough to restore your heart rate and blood pressure to normal. However, there are some symptoms that you should be on the lookout for as these may indicate heart disease in its early stages.
If you’ve been constantly experiencing chest pain, shortness of breath, or dizziness, it may be time to talk to a health professional to know if you have cardiovascular disease. Having persistently high blood pressure, swelling in the limbs, and an irregular heartbeat are also signs that you may already have a heart condition. Go for a medical checkup as soon as you can so your doctor can prescribe a treatment and disease management plan for your condition.
What Should You Do to Manage Stress-Related Heart Disease?
Those who are diagnosed with heart disease are often advised to practice better glucose control, eat low cholesterol foods, and monitor their blood pressure at home. But stress management is also important to avoid exacerbating your heart condition and lower your risks of a heart attack or stroke, so make it a part of your treatment plan whenever you can.
If you’re at work, you can manage stress by taking on only the most important tasks. Avoid multitasking as much as possible since you don’t want to get overwhelmed by spreading yourself too thin. You may also delegate some tasks or ask for help if you need it, and learn to say no if you think that your workload is already at full capacity. Also, don’t forget to take your breaks. Step away from your desk during your lunch hour and have a healthy meal, then go for a short walk at a nearby park to get some fresh air and a bit of exercise.
When you’re at home, practice relaxation techniques like meditating, or listen to soothing music whenever you feel frazzled. Get enough sleep at night, and make time for exercise. Adults are recommended to do at least 30 minutes of moderate aerobic activity daily, so go for a walk, jog, swim, cycle, or follow a workout video on YouTube. During the weekends, plan a fun activity that will help you de-stress. Consider going to an art museum or gallery, have a picnic, or go on a short hike with your friends.
Stress can increase your risk of heart disease, so proper stress management is essential to keep your heart healthy. If you experience some of the symptoms mentioned above, consult your doctor for treatment.
