Stress, within certain limits, can be good as it improves performance. But too much of it and how you cope with it can impact your heart health. Read on to learn more.
Having too much
stress, for too long, is bad for your heart and overall health. And if you don't have good ways to manage it, you are more likely to have
heart disease, high blood pressure (hypertension),
chest pains or irregular heartbeats (arrhythmia).
But it is not just the stress that endangers your health. The way you choose to manage stress also matters. If you respond to it in unhealthy ways, such as by smoking, overeating and being physically less active, it worsens the condition.
10 Top ways to manage stress
Don’t let stress beat you, use it as a motivator to care for your body! Start with simple steps first – the key is consistency, then build from there. These include:
Exercise regularly – It relieves stress, tension, anxiety and depression. Consider a nature walk, meditation or yoga.
Eat healthier – Don’t damage your body further by putting junk into it. Help it to recover better by eating healthy.
The HPB My Healthy Plate is a good example to follow.
Make time for friends and family – Maintain social connections and talk with people you trust.
Get sufficient sleep – Adults need seven to nine hours a night.
Maintain a positive attitude and laugh more! (Yes, it’s ok to laugh at yourself)
mindful meditation and deep breathing relaxation techniques.
There’s a good one for you to try here!
Unplug – With virtually everything fitting in the palm of your hand these days, stress literally follows you everywhere so make time to escape from the world (even if it’s for an hour a day).
Doing it before your sleep is definitely a good sleep habit to have, here's why.
Find a stimulating yet healthy hobby that can be fun and distracts you from negative thoughts.
Learn to say no to things that add additional stress to your life. Instead, make time to do things that help reduce it.
Don’t hesitate to
seek professional help, especially if you have other risk factors for heart disease, such as obesity or high blood pressure
For more stress-busting techniques, check this article here.
Worst ways to manage stress
The worst thing you can do to yourself is to damage your body further by adopting negative behaviours to cope with stress such as:
Unhealthy eating – Either overeating and consuming comfort foods that are high in fat and cholesterol, or skipping meals
Not being physically active
Drinking alcohol beyond the recommended amounts
Not taking medications as prescribed
How excessive stress impacts the body
Stress increases plaque rate, which can accumulate in the arteries, leading to increased risk of cardiovascular disease. It makes platelets sticky and prone to forming clots that can block these arteries. Stress can also cause arteries to constrict, starving the heart of nourishing blood and triggering chest pain or a heart attack.
It has also been suggested that stress triggers inflammation, a known instigator of heart disease, which in turn is linked to factors such as high blood pressure and lower “good” HDL cholesterol.
Common physical symptoms of having too much stress include:
Chronic aches and pains
Exhaustion or trouble sleeping (insomnia)
Changes in appetite (either losing appetite or overeating)
Headaches, dizziness or shaking
Stomach or digestive problems
Weakened immune system, leading to frequent illness
Excessive stress can also give rise to mental health conditions such as:
To know when to seek help for anxiety and depression, and how to manage it, read this article.
Check out other articles on heart health :
5 Ways to Lower Your Risk of Heart Disease
10 Superfoods for Your Heart
Best Exercises to Keep Your Heart Healthy