Stress And Heart Health Are Linked — Causes, Risks, And 6 Tips To Protect Your Heart

World Heart Day: Stress is a major risk factor for cardiovascular diseases. It significantly affects heart health through a complex interplay of brain networks responsible for cognition and emotion.

Representational image.

Source : ABPLIVE AI

By Dr. Vikas Kohli

Cardiovascular diseases (CVD), encompassing heart attacks and strokes, represent the leading cause of mortality and morbidity globally, accounting for one-third of total deaths in India. According to the World Health Organization, non-communicable diseases contribute to nearly 63% of deaths in the country, with 27% of these fatalities linked to cardiovascular conditions. Alarmingly, CVD impacts 45% of individuals aged 40 to 69, highlighting a significant public health challenge.

Heart disease risk is influenced by various factors, including genetic predispositions and medical conditions such as high blood pressure, high cholesterol, and diabetes. Typically, multiple risk factors contribute to the development of heart disease rather than a single cause. Although some risk factors are beyond individual control, many are manageable.

Lifestyle choices such as smoking, poor diet, lack of physical activity, and excessive alcohol consumption can also significantly affect heart health. 

Additionally, the social environment — shaped by living and working conditions — can lead to stress, further compromising overall well-being and heart health.

Short-Lived And Long-Lived Stress

Short-lived stress can enhance performance during critical tasks, such as meeting deadlines or interviewing for jobs. However, the amount of stress experienced and individual reactions to it can result in various health issues. Ongoing stress imposes emotional and psychological burdens and manifests as physical symptoms. Chronic stress, in particular, is linked to a heightened risk of cardiovascular disease, with an attributable risk comparable to other significant cardiovascular risk factors.

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How Does Stress Impact Heart Health?

Stress significantly affects heart health through a complex interplay of brain networks responsible for cognition and emotion. During stressful situations, the body undergoes autonomic, hormonal, and behavioural changes.

The amygdala, a small structure in the brain that processes emotions like fear and aggression, sends signals to the brainstem, triggering sympathetic responses. When stress triggers heightened activity in the amygdala, as seen in conditions like post-traumatic stress disorder, anxiety, and depression, it can lead to chronic stress — prolonged periods of stress that keep the body in a heightened state.

This chronic stress can contribute to elevated blood pressure, increasing the risk of heart attack and stroke. Moreover, during stress, the body releases hormones like adrenaline, which accelerates the heart rate and raises blood pressure, preparing the body to respond effectively to perceived threats.

Although stress is not a direct cause of heart and circulation disorders, it is associated with bad lifestyle choices that increase the risk.

People who are under stress may turn to unhealthy habits like smoking, overindulging in comfort foods that are heavy in fat and sugar, drinking too much alcohol, or engaging in less physical activity. These behaviours increase the risk of cardiovascular diseases by causing chronically elevated blood pressure, which progressively damage the heart, major organs, and arteries.

Managing Stress For A Healthy Heart 

To effectively manage stress, it's essential to establish priorities based on what matters most and strive for a balance between work and personal life. Understanding how stress impacts the body is a crucial part of the process. By identifying stressors and seeking strategies to minimise their effects, individuals can take significant steps toward improvement. Consulting a healthcare professional can provide valuable insights and techniques for managing stress, while relaxation classes may also offer effective support in fostering a calmer mindset.

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6 Tips To Manage Stress

Regular Exercise: Engaging in physical activity can alleviate stress, tension, anxiety, and depression. Activities such as nature walks, meditation, or yoga are particularly beneficial.

Social Connections: Spending time with friends and family is vital for emotional support. Open conversations with trusted individuals can provide relief.

Quality Sleep: Adults should strive for seven to nine hours of sleep each night to enhance resilience against stress.

Mindful and Healthy Eating: Balanced nutrition energises to manage stress effectively, while mindful eating enhances meal enjoyment and counters emotional eating.

Relaxation Techniques: Practising meditation or listening to soothing music can promote relaxation.

Additionally, embracing positive mental health traits — such as happiness, gratitude, mindfulness, and a sense of purpose — can also play a significant role in reducing stress and preventing heart disease. Cultivating a positive outlook and seeking the silver lining in challenging situations can further contribute to overall well-being.

Dr. Vikas Kohli is the founder of Child Heart Foundation, New Delhi.

[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]