Too much stress and how you cope with it can impact your heart health. Clin Asst Prof Lee Phong Teck, Consultant from the Department of Cardiology at National Heart Centre Singapore (NHCS), explains.
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 develop
heart disease, high blood pressure (hypertension),
chest pains or irregular heartbeats (arrhythmia).
"Stress raises your blood pressure, and it isn't good for your body to constantly be exposed to stress. Stress is also linked to increased risks of
heart attacks (myocardial infarction) and
strokes," explains
Clinical Assistant Professor Lee Phong Teck, Consultant from the
Department of Cardiology at
National Heart Centre Singapore (NHCS), a member of the
SingHealth group.
Not only is stress harmful to your health, the methods 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 tips 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 have talks 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)
Practice
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 anxiety.
Don’t hesitate to seek professional help, especially if you have other risk factors for heart disease, such as obesity or high blood pressure.
We have more stress-busting techniques 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:
Smoking
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
Being overweight
Not taking medications as prescribed
How excessive stress impacts the body
Stress increases plaque instability, leading to increased risk of cardiovascular disease. It makes platelets sticky and prone to forming clots, which 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
Reduced libido
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.
Ref: J22
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
