Clinicians and scientists are learning more about the links between stress and cardiovascular health, and it’s thought that stress may be an added risk factor for heart disease. Dr. Denise Hooks-Anderson, St. Louis board president for the American Heart Association, says stress can be part of a ongoing cycle that requires intervention to prevent serious health problems down the line.
“Chronic stress affects both our mental and physical health,” says Hooks-Anderson. “Physically, we see the prolonged activation of hormones like cortisol in the body, as well as adrenaline, which can lead to increased heart rate and high blood pressure, a cardiovascular and kidney disease risk factor. It’s important to manage stress to make sure it does not increase risk for disease.”
Hooks-Anderson says that when people experience an increased heart rate, they tend to feel dramatic effects like palpitations. “You can feel your heart beating much faster than normal, and that can be very unsettling,” she says. “Also, if your blood pressure is high from increased stress, it can lead to feelings of dizziness, headache, abdominal pain and stomach upset.”
Stress may be linked to stroke risk as well. “It all goes back to those hormone levels that lead to increased blood pressure,” Hooks-Anderson says. “When blood pressure rises, the heart has to work much harder to push blood through the circulatory system to different parts of the body, and that can have a serious impact on vessels around the heart and in the kidneys and brain.”
Mental health effects of increased stress can be just as pronounced, Hooks-Anderson says. “You may have trouble sleeping and feel anxious or depressed when you are under a lot of pressure,” she says. “This can cause even more physical issues, and that can make you feel even more anxious. It can be a difficult cycle to break.”
She adds that the COVID-19 pandemic has markedly impacted many people’s mental and physical stress levels. “Some individuals still feel afraid to go out and see their doctors, so they have baseline health problems that are not being addressed and preventive screenings that are being missed,” she explains. “If you had something like a cardiovascular issue before the pandemic, but you have been skipping important visits, that may cause your health problems to worsen unnecessarily.” She adds that the situation has begun to improve in recent months, with more people going to the doctor for needed care than at the beginning of the pandemic, but it will take time for things to return to normal.
Hooks-Anderson says that as soon as you notice your stress levels rising for any reason, it’s important to see your physician, who can be on the lookout for any underlying health conditions. “Also, consider talking to your doctor about whether you should see a mental health counselor to help with stress management,” she notes. “These two providers should work together to ensure you are getting the care you need.” And if your children start exhibiting signs like irritability, significant mood or appetite changes, acting out or disrupted sleep, it’s a good idea to alert their pediatrician, she adds.
Practicing good health habits at home can help mediate stress. “Work on getting seven to nine hours of sleep per night, and try taking outdoor walks to increase energy and lessen tension and depressive symptoms,” Hooks-Anderson says. “The American Heart Association recommends 150 minutes of exercise per week. Studies show that walking in nature can help rid your mind of negative thoughts and lessen tension in your neck and back. And if you prefer to stay inside, you can always walk in your home, up and down stairs or in the yard, or you can practice yoga or use online workout videos. Just remember to work some kind of exercise into your day. Any type of physical activity releases hormones in the brain that can help us feel better.”
Eat a healthful diet with five to nine servings of fruit and vegetables each day, including green leafy vegetables that are high in magnesium and fiber, Hooks-Anderson advises. “Magnesium helps with sleep and mood and may help lower blood pressure,” she notes. “Make sure your plate is full of natural color each day.” There also are free smartphone apps that can help you handle stress through diet, mindfulness and exercise.
“We all go through times in life when stress becomes more of a problem,” Hooks-Anderson says. “The key is to ask for help and take appropriate steps before it does long-term damage to your health.”
how the body reacts to stress
Stress can lead to negative habits that may increase your risk for stroke and heart disease. These behaviors include:
- Overeating
- Smoking
- Low physical activity
- Poor diet
- Poor weight management
- Lack of adherence to medication regimens
what are some signs that stress is taking a toll?
- Lack of energy
- Disrupted sleep
- Irritability
- Forgetfulness
- Headache
- Back strain
- Stomach pain
how to combat stress
- Get seven to nine hours of sleep per night
- Exercise regularly to improve health and relieve tension
- Engage in activities that can help you relax and maintain a positive attitude, like listening to music
- Find a hobby or volunteer project that stimulates positive thoughts
- Maintain healthy social relationships with friends and family
- Consult with a primary physician and/or mental health provider for advice
Source: American Heart Association