Introduction
Stress is a normal element of human life. Physical factors such as medical conditions or insufficient sleep can contribute to stress. Emotional factors can also be sources of stress. Stress can also result from daily commitments and circumstances that make one feel out of control. However, persistent stress can have an indirect effect on the heart. People usually struggle to sleep well when they are worried. When people go through chronic stress, they are less likely to work out, eat healthily, or keep an eye on their weight. These lifestyle modifications may pose a danger to the heart's health.
What Is Stress?
Stress simply means how the body responds to a physical or psychological stimulus that one perceives as difficult or dangerous. Stress can be broadly defined as any change that one must adjust to. Although people tend to see stress negatively, not all stress is harmful. At work, taking on a new project might cause stress. At first, it could seem overwhelming, and the path might have challenges. However, it is also an opportunity for a person to pick up new abilities and get acknowledged for their excellent work. Acute and chronic stress are the other two categories of stress. Both have the potential to affect and modify the body.
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Acute Stress: Acute stress is recognizable and brief. For example, one may experience extreme stress when attending a job interview, speaking in front of others, visiting the hospital, getting caught in traffic on their way to work, or while driving. Acute stress causes the body to identify the change it needs to adjust to, deal with it, and then return to normal.
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Chronic Stress: Dealing with a problem that has no obvious solution can lead to chronic stress. As a result, individuals maintain high alertness to face constant danger. The body lacks a chance to heal and return to normal when one experiences chronic stress.
This stress causes the muscles to stay tense, elevates heart rate and respiration, and may also interfere with your digestive system. The immune system might also function less effectively. There are several possible causes of chronic stress. Examples include:
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Coping with a chronic disease.
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Financial concerns.
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Problems in family or relationships.
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Natural disasters.
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Health concerns.
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Mental health conditions.
How Chronic Stress Affects the Heart?
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The American Heart Association (AHA) states that research shows clear associations between mental health and risk factors for cardiovascular disease.
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According to research, the amygdala, a region of the brain involved in emotions, sends messages to the bone marrow to increase the production of white blood cells while under stress. This may result in arteries becoming irritated, which may cause chest pain, a heart attack, or a stroke.
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Stress can also cause inflammation, which impairs the functioning of the processes in the body and raises the likelihood of high blood pressure, type 2 diabetes, high cholesterol, and obesity. All these are important risk factors for heart disease.
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The adrenal glands release more catecholamines (hormones), especially under stress. The adrenaline hormone is one catecholamine that promotes mental alertness in high-stress situations. Adrenaline, however, also causes the heartbeat to increase and blood pressure to rise. If this occurs excessively, it can eventually damage the heart.
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Long-term cortisol (stress hormone) levels increase blood pressure, cholesterol, glucose levels, and triglycerides. Chronic stress may eventually lead to shortness of breath, chest tightness, irregular heartbeats, and an elevated risk of heart attack (blocked blood supply to the heart).
How Can Stress Levels Be Effectively Managed to Promote a Healthier Heart?
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Exercise: Exercise has been proven to improve mood. Yoga can greatly reduce stress. Make an effort to exercise for at least 30 minutes almost every day of the week. If someone is still trying to figure out where to start, they should seek advice from a physician or fitness professional.
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Keep an Eye on the Diet: Heart-healthy foods like fish, poultry, vegetables, fruits, and whole grains can lower stress levels. Foods heavy in sugar, alcohol, caffeine, and soda should be consumed in moderation.
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Create a Strong Support System: Research shows that having a solid support system, such as being married, having a trusted friend or relative, or participating in group activities, can lower the risk of heart disease and stress. This same network can help reduce the likelihood of a heart attack if a person already has heart disease. Having at least a single person on whom one can rely relieves stress and brings comfort.
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Manage Work Stress: According to studies, working in a stressful environment with limited opportunities for decision-making or reward can raise the chance of heart disease. Workplace stress becomes much more problematic if one lacks a strong support system or suffers from long-term anxiety. If the job stress is causing one to have palpitations, an irregular heartbeat, or other physical signs of stress and anxiety, try to find a solution to reduce these symptoms. It could be as simple as contacting the manager, working with other employees, or practicing relaxation techniques.
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Discuss It: Talking to friends or loved ones about stress and anxieties can make one feel less alone. After all, these feelings are common to everyone occasionally. Additionally, think about speaking with a therapist; they could assist in managing stress and any related conditions.
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Look for Relaxing Activities: Meditation, acupuncture, deep breathing, and guided visualization are a few examples of relaxing activities to try instead of unhealthy stress habits.
Conclusion
Stress is the body's normal reaction to something it perceives as a threat. However, if the stress level remains high, a person is more likely to develop heart disease. Recent studies have discovered a connection between inflammatory alterations in the arteries, stress, and the brain. In addition, heart disease risk factors, including diabetes and high blood pressure, might increase with stress. Fortunately, there are things one can do to help control stress and keep the heart healthy in the long run. Physical activity, relaxation techniques, sufficient sleep, and connecting with a support network are important in avoiding stress from harming mental and physical well-being.
