Cardiovascular diseases (CVD) are in the whole world. A report by the World Health Organization (WHO) shows that cardiovascular diseases account for over 17.9 million deaths annually, which is almost 31% of all global deaths. One of the biggest contributors to cardiovascular health issues has to be stress, as it is capable of causing severe heart issues, as well as hypertension, coronary disease, and even strokes. In this article, we will take a look at the impact stress has on cardiovascular health and office-specific stress management techniques that can help individuals improve their heart health, and live better lives.
What Is The Impact Of Stress On Cardiovascular Health?
Stress is an extremely dangerous issue as it can cause a domino effect of multiple physiological responses that have a negative effect on the cardiovascular health of an individual. When stress hormones like cortisol or adrenaline are released into the body, heart rate and blood pressure increase, which causes a lot of wear and tear to the blood vessels. Chronic stress can cause behavior issues like poor diet, physical, activity, and smoking, which further increase the risk of cardiovascular issues.Â
What Are The Common Causes Of Stress Affecting Cardiovascular Health?
Multiple reasons can account for the stress that affects cardiovascular health, and some of the most common ones are:Â
- Work induced stress
Stress caused by job demands, long working hours, and job insecurities are extremely common. The Lancet published a study that showed that individuals who have a high job strain had a 23% increased risk of coronary heart disease.
- Financial stress
Economic hardships are extremely tough to navigate and can have a huge impact on stress levels. The American Psychological Association (APA) reported that over 72% of adults find themselves stressed regarding money at any given moment.Â
- Relationship stress
People suffering from marital conflict, caregiving responsibilities, and social isolation can have a lot of chronic stress. The Journal of the American Heart Association indicated that poor social relationships cause a 29% increase in the risk of heart attacks.
Stress Management Techniques For Cardiovascular Health
- Mindfulness Meditation
This is a technique that calls for the individual to focus on the present moment and take note of all of their thoughts and feelings without any sort of judgment. There are a large number of studies that have shown its effect on reducing stress and improving cardiovascular health. A study done by psychosomatic medicine in 2013 showed that people who practiced mindfulness had significant reductions in blood pressure and cortisol levels.
- Practical Application:
Give yourself 10 to 20 minutes daily, sit in a quiet space, and focus on your breathing. Try to gently keep your focus on your breathing without wavering. You can also use guided meditations that are tailored to reduce stress.
- Physical Activity
Stay committed to at least 30 minutes of walking for most of the week. You can also do other exercises like yoga, and pilates, and join
aerobics classes to combine physical activity with social interactions.
- Healthy Diet
The importance of having a balanced diet cannot be stressed enough, as it can eliminate the effects of stress on the body and have a huge impact on heart health. It is best to take diets that are rich in fruits, vegetables, whole greens, lean proteins, and healthy fats. To reduce inflammation and stress, it is best to eat foods that are rich in omega-3 fatty acids, as a study in the New England Journal of Medicine showed that a Mediterranean diet reduces the risk of cardiovascular events by 30%.
- Practical Application:
Prepare healthy meats in advance so that you can stop eating unhealthy food during stressful times. Reduce your intake of sugar, salt, and unhealthy fats, which can have an increased risk of cardiovascular issues and stress.
- Visit A Therapist
Chronic stress can have a significant impact on cardiovascular health, which can cause other conditions like hypertension and heart disease. Professional therapies are great for receiving structured, evidence-based approaches so that you can manage your stress and reduce it effectively.
- Practical Application:
Visit The Calm Planet and receive therapy that is tied to your coping mechanisms based on your individual needs. Cognitive behavioral therapy or CBT can help us identify and change the negative sort patterns that contribute to stress and provide regular sessions that will act as your safe space to discuss and manage our stressors.
