How does stress effect heart health?

We all know that there are many ways that we can help our hearts stay strong in our day to day life. The most common methods include staying active and eating healthy, but one of the most overlooked and most important factors in heart health, is mental health.

For centuries there has been a stigma around mental health and mental illness. As we enter this new year it is evident how far our society has come in the discussion of mental health, even just since the 1990s. But there is still a way to go. For many people, when they hear the phrase “mental health” they may no longer think “looney bin” like they once did, but their minds haven’t yet completely opened up to how important taking care of one’s mental state truly is.

How important is a healthy mind?

Many individuals aren’t aware of the impact a healthy mind will make in their own lives. Most of us don’t even realize that our own minds need some self-care. We are generations deep in the mindset of “I shouldn’t be complaining, there are others who have it worse.” And that exact mindset is the thing that is hindering all of us from truly having the freedom to care for ourselves the way that we need to be.

Like almost everything in life, mental health is a spectrum. There are no clear cut answers or boundaries. What feels impossible to get through for one person, might be a walk in the park for another. For this reason, we must stop belittling our struggles and acknowledge them in order to move forward and grow.

As a child I believed that constant stress was just a normal part of life, and while yes stress is normal, constant stressing has caused millions of us to remain in a perpetual state of survival mode for much too long. It’s true, life is not “all rainbows and butterflies” as they say.

The reality is that there are good times and there are bad times for all of us. But while it is important to allow ourselves to feel emotions like sadness, anger and stress, we also need to allow ourselves to accept them for what they are, rather than fighting them and then let them go. It’s when we hold onto these emotions, after being unable to change the situation that caused them, that they become dangerous for our mental health and physical health.

Photo by Ketut Subiyanto from Pexels

How does it affect my body?

Our bodies respond to stress in a manner that is meant to protect us, similar to crying when we are sad (read more on what happens to your body when you cry). But if your body is constantly working to protect you from stress, it becomes damaging.

When in a state of stress, your body releases hormones that increase your breathing, your heart rate and tense your muscles. Staying in this state for long periods of time can cause increases in blood cholesterol, blood sugar and blood pressure; all common causes of heart disease. Chronic stress can cause irritability, depression, insomnia, anxiety and unhealthy behaviors like smoking, overeating, lack of exercise. For this reason, it’s important to know what we can do to reduce stress in our lives.

How can I reduce my stress!?

Tricky situations that lead to stress in life are inevitable and oftentimes un-avoidable. So how do we make sure that we don’t trap ourselves in that state of mind?

Exercise lowers your stress hormones, helps you sleep better and can boost your confidence not just in your physical appearance but also in your ability to make good decisions that will lead to less stress.
Reduce caffeine intake. Everyone's caffeine tolerance is different and for some, too much caffeine can induce anxiety.
Journaling can help relieve your mind from the things that are stressing you out, additionally writing down what you are grateful for in your life can help your mind to practice thinking more positively, ultimately reducing anxiety and stress.
Spending time with friends and family can help bring you a sense of belonging and self worth to help you in tough times.
Saying no can be hard for some of us, but learning to set boundaries and allowing yourself to avoid taking on more than you can handle can help immensely. To really dive deep into this idea I suggest reading “Do Nothing: How to Break Away from Overworking, Overdoing and Underliving” by Celeste Headlee.
Stop procrastinating, as this can lead you to feeling overwhelmed and stressed out. I know first hand how easy it is to put things off as long as you can, but staying on top of your priorities can lead to calmer days with less scrambling.
Practice mindfulness to help yourself stay in the present moment and reduce stressing about the past or the future.
Spending time with your pet, if you didn’t know by now, is a proven way to reduce stress in your day to day life.

At the end of the day, we are our only true barrier between happiness and misery. Though life can throw us endless punches to keep us on our toes, it’s our responsibility to do what we need to keep our stress levels at ease and keep our minds, bodies, and ultimately our hearts healthy.

Sources: https://www.healthline.com/health/stress/effects-on-body#Central-nervous-and-endocrine-systems

https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/stress-and-heart-health

https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=2171

https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#1.-Exercise