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6 WAYS TO REDUCE STRESS FOR A HEALTHIER HEART


TIPS FOR COP­ING WITH STRESS TO REDUCE THE AMOUNT OF NEG­A­TIVE BEHAV­IORS THAT
ADVERSE­LY AFFECT YOUR HEART

Cardiology


It is unde­ni­able; stress is a part of every­day life. Try­ing to bal­ance work
and fam­i­ly and still find time to do things you enjoy can be chal­leng­ing.
This cul­mi­nates into the per­fect storm when exces­sive dai­ly stress
col­lides with soci­ety pres­sures to always be bet­ter, wealth­i­er and more
suc­cess­ful. Behav­iors used to cope with stress like overeat­ing, drink­ing
alco­hol, smok­ing, work­ing too much, pro­cras­ti­nat­ing, and sleep­ing too
much or not enough can be detri­men­tal to your heart health and
car­dio­vas­cu­lar system.

Did you know that stress sets off a chain reac­tion where your body releas­es
adren­a­line, a hor­mone that increas­es your res­pi­ra­tions and heart rate?
This is part of the “fight or flight response” that is built into your body to
help cope in dan­ger­ous sit­u­a­tions. In small incre­ments, this state is
help­ful; how­ev­er, when you are under exces­sive stress on a reg­u­lar basis,
these respons­es become harmful.

The effects of stress become appar­ent in many ways. You may start to
expe­ri­ence headaches, back­ach­es, stom­achaches and tight mus­cles. In
addi­tion, ener­gy lev­els decline and sleep pat­terns are affect­ed. Many
times, you may expe­ri­ence feel­ings such as anx­i­ety, anger, depres­sion,
irri­tabil­i­ty, impa­tience and for­get­ful­ness. These, too, can have an
impact on your heart health. It is always impor­tant to talk to a doc­tor to be
sure that these symp­toms aren’t relat­ed to med­ical con­di­tions or
med­ica­tions. If all oth­er symp­tom caus­es are ruled out, you should focus
your efforts on learn­ing how to bet­ter man­age dai­ly stress for your heart
health and over­all well-being.

Learn­ing to cope with stress in your life will reduce the amount of neg­a­tive
behav­iors that adverse­ly affect the car­dio­vas­cu­lar system.


6 WAYS TO HELP MAN­AGE DAI­LY STRESS MORE EFFECTIVELY: 


1. TALK, TALK, TALK! 

Turn to fam­i­ly and friends, or even a trained ther­a­pist, to dis­cuss things
in your life that are caus­ing stress. Some­times a fresh per­spec­tive can
enlight­en you on the sit­u­a­tion and pro­vide solu­tions you may not have seen
otherwise.


2. EXER­CISE REGULARLY

Whether it is high inten­si­ty inter­val train­ing, a walk in the park, or
a long evening bike ride, exer­cise releas­es “feel good hor­mones” that can
help you relax and relieve both phys­i­cal and men­tal tension.


3. ENGAGE IN MEDITATION

Deep breath­ing, yoga, and tai chi are just a few types of med­i­ta­tive
prac­tices that are stress reduc­ing. These activ­i­ties can help to clear your
mind and help focus on solu­tions to prob­lems in your life. These activ­i­ties
will also help lead to bet­ter sleep which is impor­tant in keep­ing stress
at bay.


4. HEALTHY DIET

A good bal­ance of vit­a­mins, min­er­als, and elec­trolytes will pro­vide
ener­gy and allow you to main­tain a healthy weight. With poor nutri­tion,
ill­ness and dis­ease can occur which will only add more stress to your life.
Also, lim­it caf­feine; when con­sumed in excess, caf­feine can have adverse
effects on stress and your heart.


5. STAY ORGANIZED

Much of your dai­ly stress can be caused by for­got­ten appoint­ments or items,
over-packed cal­en­dars, unhealthy on-the-go eat­ing, etc. Plan ahead! Lay out
back­packs, brief­cas­es, and clothes the night before. Have an assigned place
in the house for impor­tant paper­work and mail. Use the week­end to pre­pare
healthy meals for the week so there is no excuse to stop for fast food. Being
pre­pared will reduce stress asso­ci­at­ed with dai­ly activities.


6. PRAC­TICE POS­I­TIVE SELF-TALK

Instead of resort­ing to an “I can’t do this” men­tal­i­ty, think “I am going to
do the best I can” and then accept that what you are able to do is good enough!
Embrace the things you can change, laugh and slow down.

Real­ize the pos­i­tives in your life and around you. Try to get more in touch
with the sim­ple plea­sures in life. Remem­ber to take time for your­self;
res­ur­rect your favorite hob­by, read a book, hang out with friends, lis­ten to
music or just enjoy your sur­round­ings and take a walk in nature. All these
things will help you cope with the inevitable stress life brings.

Man­ag­ing stress more effec­tive­ly will have pos­i­tive effects on your heart
and over­all health, allow­ing for a long and plea­sur­able life!

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