According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the United States. In fact, half of all Americans are currently considered “at risk” for heart disease, and that figure continues to rise. The heart is an incredibly hard-working machine, beating more than 100,000 times per day. The organ pumps 2,000 gallons of blood through 60,000 miles of blood vessels in just 24 hours. Due to the prevalence of the disease, February is recognized as American Heart Month to raise awareness about heart disease and prevention.
To celebrate, you can focus on dialing down your stress level.
Stress and Heart Health
While there are risk factors that contribute to heart disease that you can’t control, there are many things you can do to maintain your heart health. One of those things is to reduce your stress. Short-term stress can actually be good for us, but long-term stress can have a very negative effect on your heart health.
What is stress?
Stress is your body’s natural response to any type of demand. It is a feeling of emotional or physical tension in response to an event or thought that causes you to be angry, nervous or frustrated. For example, you may feel stressed out about meeting a deadline or when traveling. Short-term instances of stress are not typically harmful to your long-term health.
Prolonged stress that is not addressed can become a serious health concern and can lead to burnout. Examples of chronic and long-term stress include financial troubles and heavy workloads. Stress that is left unchecked can contribute to health problems like heart disease, diabetes, high blood pressure and obesity.
Some people may handle their stress with poor health behaviors—such as smoking, eating unhealthy foods and drinking alcohol. Such behaviors can put you at an increased risk for heart disease and stroke.
Take Charge of Your Stress
Managing stress is good for your health and well-being. Overall, lifestyle changes make a large difference in the prevention of cardiovascular disease. To minimize your risks, follow these steps to reduce your stress and improve your overall health. Try these tips:
- Simplify your schedule. If you’re feeling rushed or too busy, prioritize essential items on your calendar and to-do lists.
- Practice relaxation techniques. Try listening to relaxing music to help you calm down or look into stress management or relaxation classes.
- Get enough sleep. Adults should strive for seven to nine hours of quality sleep each night.
- Exercise regularly. Movement can get your blood and endorphins flowing, relieving stress, tension, anxiety and depression.
- Maintain social connections. It’s important to make time for friends and family and talk with people you trust.
- Learn to say no. Often, we overschedule ourselves, which can lead to feelings of stress. Don’t be afraid to say no to taking on a project or going to an event if you need a break or time for yourself.
For more ways to alleviate stress, check out these 5 Mental Stress Relief Techniques.
Where can I learn more?
If you still have trouble coping with stress, talk with your doctor about treatment options. Don’t wait too long before seeking help, or you’ll risk letting the stress pile up.
