Chronic stress—that is, persistent stress over a long period of time—can take a serious toll on your well-being. It's linked to a wide range of health problems, including anxiety, weight gain, and digestive issues. Plus, it can affect your sleep and memory.
Stress can be especially tough on the cardiovascular system, increasing the risks of high blood pressure, heart disease, heart attack, and stroke.
If you already have a heart condition or are a caregiver for someone who does, it's important to be on the lookout for the effects of stress and have strategies for managing it. Reducing stress can help protect the heart and reduce the risk of triggering additional health issues.
- Connection Between Stress and Heart Health
- Recognizing Stress Signs and Causes
- Stress Management Tips for Better Heart Health
- When to Seek Professional Help for Stress
- FAQs About Stress and Heart Health
Connection Between Stress and Heart Health
Stress causes the heart to beat faster, blood vessels to constrict, and blood pressure to increase as part of the body’s “fight or flight” response.
When faced with a perceived threat, your body releases hormones like adrenaline and cortisol that prepare your brain and muscles for defensive action. This increases blood flow, blood pressure, and heart rate and suppresses momentarily "non-essential" functions like digestion, immunity, and growth.
After the threat has passed, hormone levels return to normal, and so do your heart rate and blood pressure. But when stress is chronic, your body is constantly triggering fight or flight mode with few or no breaks to rest and reset, meaningyour cardiovascular system can get stuck in overdrive. Between your heart working extra hard and hormones suppressing most of the body's other usual processes, your risk of developing additional health problems soars.
Recognizing Stress Signs and Causes
Stress can cause symptoms that affect both the body and mind. Once you know what signs to look for, you or your loved one can take steps to reduce stress before it becomes chronic.
Physical signs of stress include:
- Chest tightness
- Fast heartbeat
- Headaches
- Muscle pain and tension
- Digestive problems
Common mental and emotional symptoms of stress are:
- Irritability
- Anxiety
- Mood swings
- Trouble sleeping
- Trouble concentrating
After recognizing these signs, the next step is to identify the cause(s) of your stress. This can be difficult because stress can be positive or negative, and stress triggers can vary depending on a person’s unique situation. For instance, taking on more responsibilities at work or providing care for a loved one could be a negative stressor for one person, but positive for another. It's impossible to avoid stressful situations entirely. But you can pay attention to which parts of your life are causing you unrelenting stress and take action to address them.
Stress Management Tips for Better Heart Health
Once you’ve learned to identify signs of stress and your personal stress triggers, you can incorporate stress management techniques into your routine. Here are some tips for keeping your stress levels in check.
Exercise and Movement
Moving your body on a regular basis with almost any form of exercise helps make you more resilient in stressful situations. It can also lower your cortisol levels and improve your overall well-being. Even five minutes of exercise per day can lower blood pressure, and at least 20 minutes of daily exercise can decrease heart disease risk. Walking, swimming, and stretching are common ways to relieve stress, but choose any activity you enjoy.
Nutrition and Healthy Eating
Regularly eating balanced meals and staying hydrated gives your body the steady release of energy it needs to handle stress. Aim for heart-healthy foods like whole grains, lean meats, eggs, and leafy greens that are low in sodium but high in nutrients.
Sleep and Relaxation
Get the recommended seven or more hours of sleep every night to relieve stress and improve your mood. If you find yourself too wound up at bedtime (or any time), consider a technique like deep breathing or progressive relaxation to help reset your nervous system.
Mindfulness and Meditation
Mindfulness exercises are a simple yet effective stress reliever. Clinical trials have found meditation to be effective for reducing stress, anxiety, insomnia, and high blood pressure. Using a guided meditation app, doing gentle yoga, and journaling are some of the ways to make mindfulness a part of your life.
Social Connection and Support
The stress of loneliness or feeling socially isolated is associated with higher risks for high blood pressure and heart disease. In part, it's because being lonely can cause emotional pain, which provokes the same stress responses as a physical threat. Spending time with family and friends, joining a class or activity where you can meet new people, or volunteering to help others can help steady your stress. You can also look for caregiving services that offer in-home companion care.
When to Seek Professional Help for Stress
While stress is a natural part of life, you may need help if it continues to escalate and doesn't take a break. Chronic stress can take a toll on your heart health.
Signals your stress needs medical attention include:
- Chest pain or tightness
- Severe or persistent anxiety
- Severe or persistent digestive issues
- Ongoing high blood pressure
- Rapid or irregular heartbeat
If chest pain onsets quickly, it could be a cardiac emergency. Don't hesitate to seek immediate medical care or call 911.
Experiencing any of the other symptoms—whether they also come on quickly or build over time—can be a sign that stress is affecting your heart health. Talk with your doctor as soon as you can. They can assess your condition and advise the best course of action for you.
Frequently Asked Questions About Stress and Heart Health
Does stress damage the heart?
Yes, stress can damage the heart by elevating heart rate and blood pressure and constricting blood vessels in response to stressful situations.
Is heart damage from stress reversible?
Heart damage from stress may be reversed with treatments and lifestyle changes, depending on the type and extent of the damage.
How do you strengthen the heart for the elderly?
Seniors can improve heart health and strengthen the functions of their heart by regularly getting gentle exercise, eating balanced meals, getting plenty of rest, and participating in social engagement.
What can you do to keep your heart healthy?
Lifestyle changes like following a heart-healthy diet, moving your body regularly, sleeping at least seven hours per night, practicing mindfulness techniques, and connecting with others can help support heart health. For additional guidance, see the American Heart Association’s diet and lifestyle recommendations.
How do you know if your heart is healthy>
A healthcare provider can do tests like measuring your blood pressure and cholesterol to identify signs and risk factors of heart disease.
Less Stress for a Healthier Heart with Help from Bright Star Care®
Small changes can make a big difference when it comes to lowering your stress and protecting your heart. Practical lifestyle tweaks like getting regular exercise, eating balanced meals, getting plenty of sleep, relaxing, and socializing can help foster emotional balance while reducing your risk of heart disease.
BrightStar Care® caregivers and nurses can provide the companionship, personal care, and skilled nursing support you need to live a heart-healthy life. If you're looking for in-home care services for you or your loved one, our experienced local care team members are here to help. Find a location near you, contact us online, or call (855) 625-8150 to speak with a local care expert and learn more about how BrightStar Care offers A Higher Standard®.