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The COVID-19 pandemic has taken a toll on our mental health. We’ve all had to face tremendous new pressures, from juggling new virtual work and school environments, being cooped up, and taking on a new way of life to help fight a global pandemic. These are not simple stressors. Recent polls conducted by Pew Research Center show one-third of Americans have experienced high levels of psychological distress at some point during the extended period of social distancing. And while we know we’ll get through these tough times, stress and burnout can have long-lasting effects on your heart.
A recent study on burnout conducted by the European Society of Cardiology followed more than 11,000 participants over 25 years. They found that those with the highest levels of burnout were at a 20 percent increased risk for AFib, the most common heart arrhythmia, which increases risk of stroke five-fold. This is why it’s important to understand how stress impacts the heart and what we can all do to reduce stress and protect heart health.
HOW STRESS IMPACTS THE HEART
Your body’s response to stress is supposed to protect you. But, if it's constant, it can harm you. The hormone cortisol is released in response to stress. Studies suggest that the high levels of cortisol from long-term stress can increase blood cholesterol, triglycerides, blood sugar, and blood pressure. These are common risk factors for heart disease. This stress can also cause changes that promote the buildup of plaque deposits in the arteries. Even minor stress can trigger heart problems like poor blood flow to the heart muscle. This is a condition in which the heart doesn't get enough blood or oxygen. And, long-term stress can affect how the blood clots. This makes the blood stickier and increases the risk of stroke.
All of these factors add up to harm the body in a myriad of ways, not the least of which is damage to the artery walls and subsequent plaque buildup. This buildup impedes blood flow and can even lead to complete blockages. As a result, the risk of major cardiovascular events such as heart attack and stroke are far higher than normal.
HOW TO REDUCE STRESS AND PROTECT HEART HEALTH
Managing stress is a good idea for your overall health, but it has specific benefits for your heart health. Many studies have documented that various forms of stress can take a toll on the heart. You might be experiencing workplace stress, financial stress, caregiver stress or disaster-related stress. The good news is that you can take steps to reduce your stress that will improve 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.
In particular, recent studies have shown the practice of yoga to improve the quality of life of patients living with AFib. For example, a trial led by Dr. Naresh Sen of HG SMS Hospital in India found that over 16 weeks of yoga sessions, AFib patients saw their symptom episodes drop by about half.
In another study conducted by the European Society of Cardiology, yoga was performed for one hour, once a week, for 12 weeks in the hospital with an experienced instructor. The yoga program included light movements, deep breathing, and meditation. The study found that patients who did yoga had a better quality of life, lower heart rate and lower blood pressure than patients who did not do yoga.
Doing things you enjoy is another simple way to relieve stress. The more you take care of yourself and experience pleasure, the less reactive you will be to outside stressors. Finding time each day for socially distant and stress-reducing hobbies like gardening, reading a book, playing with pets or listening to music can have significant positive impacts on your heart.
Finally, make sure you’re getting enough sleep. A good night's sleep makes you able to tackle the day's stress more easily. When you are tired, you are less patient and more easily agitated, which can increase stress. Most adults need seven-to-nine hours of sleep per night. Practicing good sleep hygiene along with stress-lowering tactics can help improve your quality of sleep.
It might help to remind yourself that our lives will go back to normal someday soon. Keep trying to stay positive and follow good social distance practices including wearing a mask. We can all get through this together.
Dr. Saumil Oza is chief of cardiology at Ascension St. Vincent’s Riverside. For more information on Dr. Oza and his specialty treating Atrial fibrillation, visit Healthcare.ascension.org.
