Special to the Recorder
Racing heart. Upset stomach. Irritability. These stress symptoms are more than just a side effect of emotional turmoil. Stress can lead to a whole host of health problems, from ulcers and irritable bowel syndrome to major issues such as heart disease — the leading killer of Americans.
New medical research shows that individuals with high stress are vulnerable to diseases such as heart failure, arrhythmia or atrial fibrillation (AFib), stroke, high blood pressure (hypertension) and heart attack. April is Stress Awareness Month, so now is the perfect time to address your stress, learn how to cope and keep your heart healthy.
Link between stress and heart disease
A study published this month in BMJ, a leading medical journal, followed 137,000 patients for more than 25 years and found a strong connection between stress and heart disease. Patients with stress-related disorders, such as PTSD or acute stress following a traumatic event, had a 70 percent higher risk of developing cardiovascular disease in the first year after diagnosis. The study found that stress has long-lasting effects on the heart as well — patients had a 29 percent increased risk for all cardiovascular disease in the long-term. Most people experience at least one traumatic event in their lives, such as the death of a loved one, so it’s important to be aware of this increased risk.
These findings are consistent with past research, which has found that stress increases the overall inflammation in our bodies and arteries. This may be one reason why stress and heart disease are related. Stressful situations set off a release of adrenaline in the body, causing your breathing and heart rate to speed up and your blood pressure to rise. When stress is constant or chronic, your body remains in this high-gear “fight or flight” mode, which can tighten blood vessels and damage arteries.
Stress management tools for your heart health
Stressful circumstances are inevitable, but it is how we choose to deal with our stress that can make or break us. If you find yourself eating to calm down, drinking alcohol or smoking to relax, procrastinating, working too much or suffering from insomnia, you may not be dealing with stress as well as you could.
The good news is that you can take steps to reduce your stress that will improve both your mental and physical wellbeing. Committing to regular exercise is a heart-healthy habit, and research shows that people who exercise report fewer days of bad mental health. Even if it’s just a simple walk, moving your body can work wonders for your heart and your stress levels.
Doing things you enjoy is another simple way to relieve stress. Finding time each day for stress-reducing hobbies such as gardening, reading a book, meeting with a friend, playing with pets or listening to music can have significant positive impacts on your heart. Yoga, meditation and deep breathing exercises are great stress-busting activities too. The key is to find what makes you feel good and make it a practice.
Finally, place a focus on eating a balanced diet. Foods full of refined carbohydrates and sugar, such as in packaged snacks and sodas, lead to a metabolic roller coaster that can crash your mood. On the other hand, heart-healthy diets high in fruits, vegetables, whole grains and lean proteins leave you feeling nourished inside and out.
These habits may help reduce your stress, but if you’ve experienced a traumatic event, have a stress-related disorder such as PTSD or suffer from anxiety, it is important to consult with a doctor about seeking counseling services or medical treatment. You don’t have to grin and bear it — you can address your stress and live a happier, healthier life.
Dr. Anthony Magnano is a Ponte Vedra resident and cardiologist at St. Vincent’s Medical Center Riverside. For more information on Dr. Magnano and his specialty treating Atrial fibrillation, visit Jaxhealth.com/services/afib.
