Is Stress A Risk Factor In Heart Disease
Did you know that Stress and heart disease are related !
Stress increases the risk of heart disease …FACT !
Stress is a normal part of life however, if left unmanaged, stress can lead to emotional, psychological, and even physical problems, including heart disease, high blood pressure, chest pains, or irregular heart beat and ultimately the need for heart bypass surgery.
The mechanisms of exactly how stress increases the risk of heart disease are not yet fully understood. Stress itself might be a risk factor, or it could be that high levels of stress make other risk factors (such as high cholesterol or high blood pressure) worse. For example, if you are under stress, your blood pressure may go up, you may overeat, you may exercise less, and you may be more likely to smoke.
If stress itself is a risk factor for heart disease, it could be because chronic stress exposes your body to unhealthy, persistently elevated levels of stress hormones like adrenaline and cortisol. Studies also link stress to changes in the way blood forms clots, which can in turn increases the risk of heart attack.
Stress can be caused by a physical or emotional change, or a change in your environment that requires you to adjust or respond. Things that make you feel stressed are called “stressors.”
Stressors can be minor hassles, major lifestyle changes, or a combination of both. Being able to identify stressors in your life and releasing the tension they cause are the keys to managing stress.
These are some common stressors that can affect people at all stages of life:
• Illness – personal or a family member or friend.
• The death of your friend or a loved one.
• Problems in a personal relationship.
• Work overload.
• Starting a new job.
• Unemployment.
• Retirement.
• Pregnancy.
• Crowd situations.
• Relocation of home or work.
• Daily irritations.
• Legal problems.
• Financial concerns.
There Are the Warning Signs.
When you are exposed to long periods of stress, your body gives you warning signals that something is wrong.
These warning signs should not be ignored. They are telling you that you need to break the pattern.
If you continue to be stressed and you don’t give your body some relief from these tensions you are more likely to develop health problems which can include heart disease. You could also worsen any other existing illnesses.
Below are some common warning signs and symptoms of stress.
Physical signs mayinclude:
Dizziness – general aches and pains – grinding teeth – clenched jaws – headaches – indigestion – muscle tension – difficulty sleeping – racing heart – ringing in the ears – sweaty palms – constant tiredness or exhaustion – trembling unexplained weight gain or loss.
Mental signs may include:
Constant worrying – difficulty in making decisions – forgetfulness – inability to concentrate – lack of creativity – loss of sense of humor – poor memory.
Emotional signs may include:
Anger – anxiety – crying – depression – feeling powerless – frequent mood swings – irritability – loneliness – negative thinking – nervousness and sadness.
Behavioral signs may include:
Compulsive eating – excessively critical attitude towards others – explosive actions or reactions – increased use of alcohol or drugs – withdrawal from relationships or social situations.
Coping With Stress
If you have identified some causes of stress in your life, the next step is to learn some of the techniques that can help you cope. There are many techniques you can use to manage stress.
Some of these you can learn yourself, while other techniques may require the guidance of a trained therapist. If your stress level is severe, then it will usually be better to seek the help of a qualified health practitioner.
Some simple techniques for coping with stress include:
Eating and drinking sensibly at set regular times. Indulging or bingeing with alcohol and food may seem to reduce stress, but it actually adds to it.
Try to be more assertive. You do not have to meet others’ expectations or demands. It’s OK to say “NO!” Remember, being assertive allows you to stand up for your rights and beliefs but you must remember to respect those of others.
If possible, quit smoking. Aside from the obvious health risks of cigarettes, nicotine acts as a stimulant and increases stress levels.
Exercising regularly really does help. Choose non-competitive exercise and set reasonable goals. Aerobic exercise has been shown to release endorphins (natural substances that help you feel better and maintain a positive attitude.)
Take time to relax every day. Most stressed people find it difficult to find enough time to carry out all that they need to do, but this is just a stress related illusion.
Make the time and gradually you will find that you really did have time after all. Learn to control what you can and accept what you cannot.
Make sure you get enough rest. Even with proper diet and exercise, you can’t fight stress effectively without rest.
You need time to recover from exercise and stressful events. The time you spend resting should be long enough to relax your mind as well as your body.
Some people find that taking a nap in the middle of the day helps them reduce stress, but this may not be ideal for everyone.
By making small but positive changes, a little at a time, you will find that it is possible to reduce stress and improve your overall health.