Stress has become a staple in many of our lives, as nearly half of all Americans, or 49%, report frequent experiences of stress, according to research from Gallup. The percentage demonstrates a rise in 16 points over the past two decades, and the highest in Gallup’s trend to date. While some stress is a normal part of life, frequent and chronic stress can have an impact on your health and wellness — particularly when it comes to the heart. From the undeniable link between heart health and stress to how simple solutions like a healthy diet can make a difference, stress management and relief can play a bigger role than most realize.
The link between stress and the heart
“Too often, people consider their stress as almost separate from their health,” says Johns Hopkins cardiologist Michael Blaha, M.D., M.P.H.. However, this couldn’t be further from the truth, as stress has the potential to impact the body — and particularly the heart — in multiple different ways. For example, Blaha notes that stress can increase inflammation in the body, which is linked to health concerns like high blood pressure that can impact the heart. Stress can also increase your risk for heart disease, and can bring on a variety of specific issues. For example, even minor stress can cause concerns such as poor blood flow to the heart muscle, while long-term stress can impact how the blood clots. “This makes the blood stickier and increases the risk of stroke,” the University of Rochester Medical Center encyclopedia explains.
The Johns Hopkins article notes that chronic stress can affect the heart in a way that is more indirect as well. For example, worry can lead to poor sleep, which can result in a snowball effect — as a result of poor sleep, you may be less likely to exercise, make healthy food choices, or watch your weight, Blaha explains. The American Heart Association (AHA) further highlights the fact that stress may also contribute to unhealthy behaviors that are linked to an increased risk for heart disease and stroke, such as smoking, overeating, and a lack of physical activity — to name just a few.
An exploration of the long-term consequences
While stress can actually be beneficial to your health in immediate, short-term situations, it’s crucial to note that it can take a toll on your health when stress levels are elevated “far longer than is necessary for survival,” Healthline highlights. Chronic stress can lead to a variety of long-term impacts on the body, with symptoms that range from irritability to anxiety, depression, insomnia, and headaches. It’s further explained that frequent or chronic stress will make the heart work harder for too long — a fact that can result in heightened blood pressure — and an increased risk for stroke and heart attack.
Chronic stress can contribute to serious heart health issues in the long run, such as heart disease or damage. In instances where one (or more) heart valve is damaged or diseased, for example, surgery can work to repair or replace the valve so that it functions properly again. Treatment is essential, as the heart’s valves play a critical role in the proper and efficient flow of blood through the heart in a one-way direction. In addition to the restoration of the heart valve’s function, surgery can help reduce the symptoms that often come with the condition (these range from dizziness to chest pain, palpitations, and breathlessness, to highlight a few), and can prevent the disease from becoming worse. It’s important to remember that heart valve replacement surgery can be performed in a number of ways depending on the location of the valve that is affected, as well as additional factors, such as the specific type of problem, though nevertheless, there is a significant recovery period.
Smart and simple heart-healthy choices
Thankfully, there are several simple ways that one can care for their heart when it comes to stress. Mental health care is paramount when the goal is to minimize and manage stress. A proper work-life balance, healthy diet, and plenty of sleep are great places to start. One Harvard Health article highlights several ways that one can reduce daily stress, with unlikely solutions found in those such as laughter. “Laughter has been referred to as ‘internal jogging’ by Dr. William Fry, and may provide a source of healing,” says Dr. Shalu Ramchandani, an integrative medicine specialist at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital. “It reduces stress hormones and becomes an expression of joy, optimism, and hope.” Other tips highlighted by the article include the value of a brisk walk, soothing music, and the value of less loud noise in your environment.
In addition to stress management on a daily basis, it’s equally as important to keep an eye on your heart health — especially if you already experience health issues such as high blood pressure. In addition to routine visits with a healthcare provider, diet and exercise are a fantastic way to care for the heart on the daily. For instance, heart healthy diet changes can include the incorporation of fiber into your diet, a balanced breakfast, and the inclusion of foods rich in omega-3 fatty acids. In regard to exercise, guidelines recommend that adults get at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous aerobic activity. A combination of both, spread throughout the week is a great way to achieve this, whether you elect to spend more time in nature with a brisk walk or indulge in a gym membership.
Stress can have a profound impact on the heart, and can even contribute to severe heart health issues that will require intensive treatment. Through daily stress management and proactive changes like a balanced diet, heart health can become second nature in no time.
