The impact of emotional stress on general well-being is known to both doctors and patients. Many body systems suffer, including the immune system, nervous system, gastrointestinal tract, but first and foremost the circulatory system is stressed. How exactly stress affects the heart is debatable. One can definitely say that negative events leave a trace and do not pass without a trace for the cardiovascular system.
What is stress?
Stress is the body’s response to external pressure or shock. It can be caused by prolonged negative emotions, worries, information overload and lack of rest. One of the consequences of stress is an imbalance between the processes of inhibition and excitation in the central nervous system, which can manifest itself in different ways: for some – in the form of apathy, for others – in aggression and emotional instability.
The stressful state affects not only the state of the heart muscle, but also the health of blood vessels. Due to the release of free radicals, damage to vascular walls is accelerated. Also, immune cells increase vascular spasm, which can lead to arterial hypertension. The effects of stress on the body vary from person to person. Much depends on personal characteristics, heredity, environment, circumstances.
How do stress and nerves affect the heart?
When a person experiences stress, their body activates what is known as the “fight or flight” response. At this point, stress hormones such as adrenaline and cortisol are released, which cause an increase in heart rate, blood pressure and blood flow. If these processes are short-term, they do not cause significant harm. However, if stress becomes chronic, all of these reactions can cause long-term changes in the cardiovascular system.
- Increased blood pressure
One of the most noticeable effects of stress is an increase in blood pressure. Adrenaline stimulates vasoconstriction and increases cardiac output, which leads to increased blood pressure. If stressful situations are repeated, this can lead to chronic hypertension. Persistently high blood pressure puts a strain on the heart and blood vessels, which increases the risk of cardiovascular disease such as myocardial infarction or stroke.
- Changes in heart rhythm
Prolonged stress can cause heart rhythm disturbances such as arrhythmias. Excess adrenaline release can disrupt the normal rhythm of the heart, which increases the risk of developing serious health conditions. For example, atrial arrhythmias can lead to blood clots and strokes.
- Increased inflammatory processes
Prolonged stress contributes to the activation of inflammatory processes in the body. Cortisol produced in response to stress can affect the levels of inflammatory markers in the blood. This increases the likelihood of vascular damage and the development of atherosclerosis and other cardiovascular diseases.
- Increased risk of blood clots
One of the effects of stress is an increase in blood clotting, which increases the risk of blood clots. This can lead to stroke or heart attack, especially in people with a predisposition to these diseases.
The role of stress in heart disease progression
Stress doesn’t only contribute to the initial development of cardiovascular problems but can also accelerate the progression of existing heart conditions.
For individuals with a history of heart disease or those recovering from a heart attack, prolonged stress can worsen outcomes. Stress has been linked to a higher risk of recurrent heart attacks and more severe damage to the heart muscle. The elevated levels of stress hormones increase inflammation and contribute to the formation of plaques in the arteries, which can rupture and cause blockages. In addition, the heightened sympathetic nervous system activity during stressful periods can increase the workload on the heart, making it more vulnerable to strain. This underscores the importance of managing stress, especially for individuals with existing cardiovascular conditions, to prevent further complications.
How to relieve stress and protect your heart
Finding ways to relieve stress is important for your health because stress triggers the release of adrenaline, speeding up your heart rate, breathing and raising your blood pressure. This can lead to headaches, back or stomach pain, as well as irritability and fatigue. Chronic stress increases the risk of heart disease and stroke. Fortunately, there are ways to manage it:
- Meditation is a focus of attention that helps you come back to the present moment by taking slow, deep breaths. It will help reduce anxiety and tension and allow you to be more aware by paying attention to what you see, hear, taste, touch and smell.
- Take a walk – a simple walk around the office or a morning walk with your dog can relieve symptoms of stress and anxiety. A walk allows you to get up and get active while enjoying a change of scenery.
- Eat balanced meals – stress can lead to poor eating habits. Emotional eating can make you reach for processed sugary foods and drinks that have no nutritional value (and can make you feel worse). Instead, try foods like eggs, avocados, and walnuts that support a healthy lifestyle.
- Enjoy your leisure time – indulge in a hobby! Many people find that their lives are too busy to engage in their favorite leisure activities, but it’s important to incorporate these activities into your daily routine.
- Practice positive communication with yourself – how you talk to yourself matters. Practice positive communication habits with yourself to develop a healthier outlook – mentally, emotionally and physically.
- Prioritize exercise – physical activity can help your body and mind work and feel great. Join a gym, take a yoga class, or walk the dog after dinner to carve out at least thirty minutes of physical activity a day.
- Get quality sleep – try to get seven to nine hours of sleep. Try to give up your screen for at least an hour before bed to get more restful sleep.
- Socialize with friends and family – spending quality time with a loved one can be one of the easiest forms of stress relief.
- Time management – effective time management helps avoid overwhelm and reduces stress levels.
- Psychotherapy and specialist counseling – if necessary, seeing a psychologist or psychotherapist can be an effective way to manage stress.
Conclusion
Prolonged stress has a profound effect on the cardiovascular system, increasing the risk of diseases such as hypertension, stroke and heart attack. Chronic stress contributes to high blood pressure, changes in heart rate, increased inflammation, and an increased risk of blood clots. However, with regular stress management techniques – such as physical activity, meditation, a balanced diet and quality rest – you can significantly reduce its negative effects on your body. Stress management and taking care of one’s psycho-emotional state should become an integral part of daily life in order to preserve heart and vascular health for many years to come.
