- Stress triggers a natural body response to challenges, aiding short-term alertness and motivation
- Chronic stress raises cortisol, leading to high blood pressure and arterial plaque buildup
- Long-term stress harms blood vessels, increasing inflammation and risk of heart attacks
Stress is your body's natural reaction to changes or challenges (stressors). Every individual undergoes some form of stress, which helps to challenges and threats in our lives. However, the way we respond to stress makes a big difference to our overall well-being. Acute stress (short-term) can be beneficial, however, chronic stress (long-term) can damage your health. Acute stress can keep you alert, motivated and ready to avoid danger. However, when stress becomes chronic, it can lead to anxiety, depression, mood disorders, heart disease, and high blood pressure, among others. Chronic stress can also aggravate post-traumatic stress disorder (PTSD) symptoms, and weaken the immune system.
Therefore, it is very crucial that you manage your stress effectively. Chronic stress can also impact your heart health by triggering hormonal changes and inflammation that strain the cardiovascular system. Read on to know how stress impacts your heart health.
Impact Of Stress On Heart Health
1. Acute Stress Reaction
In the short term, stress spikes adrenaline which causes your heart to beat faster and stronger. This eventually constricts the blood vessels, redirecting oxygen-rich blood to muscles and the brain, and non-essential functions like digestion slow down. It is an adaptive response to brief dangers, however, with chronic stress, it strains the heart. Elevated cortisol leads to high blood pressure, and over time, it impacts arterial walls and there's early plaque deposits.
2. Hormonal Impact
Prolonged stress keeps cortisol levels elevated which disrupts metabolic balance. This hormone not only maintains high blood sugar for quick energy but also leads to fat storage around the midsection. These are risk factors for insulin resistance and type 2 diabetes, both of which are heart disease precursors. High cortisol also increases LDL cholesterol and triglycerides, thickening blood and narrowing arteries through atherosclerosis.
3. Vascular and Endothelial Damage
Stress affects the endothelium which is the thin inner lining of blood vessels that help in blood flow and prevent clots. Chronic stress boosts inflammation markers like C-reactive protein and this makes vessels sticky and prone to plaque rupture. It can trigger acute events like a stressor might cause a spasm in a narrowed artery, mimicking a heart attack, or lead to clot formation that blocks coronary flow. Over time, this endothelial dysfunction increases hypertension, enlarging heart chambers and weakening muscle fibers.
4. Arrhythmias and Electrical Disruptions
The heart's rhythm relies on electrical signals and stress can disrupt these signals. This can lead to palpitations, atrial fibrillation, or ventricular tachycardia, raising the risk of stroke due to blood pooling. People who have risks, emotional stress can lead to cardiomyopathy, or 'broken heart syndrome'.
5. Inflammation
Stress suppresses immunity while increasing inflammation which is a major cause of cardiovascular disease. It activates the sympathetic nervous system, releasing cytokines that inflame arterial walls and cause oxidative stress. This eventually impacts vascular repair mechanisms, speeding up plaque instability.
6. Long-Term Impact
Chronic stress elevates lifetime risks of coronary artery disease, heart failure, and stroke. Women under chronic stress face higher risks post-menopause due to drop in oestrogen levels.
Ways To Alleviate Stress
- Deep Breathing: Deep breathing exercises quickly lower heart rate and blood pressure by activating the body's relaxation response. Techniques like diaphragmatic or box breathing can be done anywhere in just minutes and it can help reduce stress.
- Yoga: Practice yoga or muscle relaxation to release physical tension. Yoga combines poses, stretching, and breathing techniques to ease anxiety and improve mood.
- Physical Activities: Engage in short physical activity, such as a brisk walk outdoors or rubbing feet over a golf ball for an impromptu massage. Exercise reduces cortisol while sunlight boosts serotonin.
- Music: Listen to music or meditate briefly; 5 minutes helps to lower stress hormones. Calming tunes or silent breath help to alleviate anxiety and improve energy.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
