What is the link between stress and heart problems? - Aditi Jagtap Pune

 

In today's fast-paced environment, stress has become an everyday companion for many. Although people feel stressed occasionally, chronic stress has several detrimental effects on their health, especially their heart health. We have jotted down a few points around the underlying mechanism, potential risk factors, and practical strategies that can mitigate the impact of stress on your heart health.

What is stress and its physiological responses in the body?

Stress is a common word for us to say, but what does it mean? Our body's natural response to perceived threats or dangers plays a crucial role in making us survive. However, when it becomes chronic and prolonged, it can threaten the delicate balance of our body's systems, particularly cardiovascular health. During stress, the body releases stress hormones, including cortisol and adrenaline, which limber up the body for immediate action. While this response is essential in acute situations, prolonged stress can adversely affect the heart and blood vessels.

The leading primary mechanism through which chronic stress contributes to heart disease development is increasing blood pressure. When stress prolongs, the uninterrupted release of stress hormones can lead to exceptionally high blood pressure levels. High blood pressure, or hypertension, increases strain on the heart and arteries, damaging the arterial walls. As a result of this damage, certain conditions can develop over time, like atherosclerosis, where plaque accumulates within the arteries, narrowing the blood vessels and disrupting blood flow to the heart and other organs.

Furthermore, according to Dr Ranjit Jagtap news, stress can impede the normal blood clotting processes in the body, potentially leading to arterial blockages. When stress hormones are released, they activate the coagulation system, making the blood more prone to clotting. When blood flow is reduced or completely blocked to the brain or heart, clots are more likely to form within the arteries, causing heart attacks or strokes.

How stress affects your heart?

The result of stress on the heart is more than just increased blood pressure and clotting. Stress hormones release, such as adrenaline and cortisol, increases heart rate and contractility. This body's physiological response prepares it for the fight or flight situation, allowing it to cope with the current threat or danger.

However, as per Aditi Jagtap Pune, in cases of chronic stress, where stress levels remain consistently elevated, the heightened activity state of the heart also remains constant. The uninterrupted release of stress hormones and the consistent increase in heart rate and contractility can ultimately result in long-term damage to your heart. The heart muscles may become weakened, resulting in a condition known as cardiomyopathy. Some common characteristics of cardiomyopathy include enlargement, thickening, or stiffening of the heart muscles, impairing the heart's ability to pump blood effectively. As a result of this weakened state of the heart, fatigue, shortness of breath, and fluid retention may occur as symptoms.

Moreover, long-term exposure to stress can hinder the normal electrical impulses that govern the rhythmicity of the heart, potentially resulting in arrhythmias. Arrhythmias are irregular heart rhythms that can be a cause of situations such as palpitations, rapid heartbeats, or skipped beats. These irregularities in heart rhythm can be reasons for the disturbances caused by the continuous release of stress hormones. Severe arrhythmias can sometimes have deadly consequences if not properly managed

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Stress-related hypertension, or high blood pressure, also strains the heart. When blood pressure remains elevated due to chronic stress, the heart has to work harder to pump blood effectively throughout the body. This increased workload can lead to the thickening of the heart muscles, specifically the left ventricle, known as left ventricular hypertrophy. Left ventricular hypertrophy is a compensatory response of the heart to the increased demand, but if left untreated, it can impair the heart's ability to pump blood efficiently. This diminished pumping capacity raises the risk of heart failure, where the heart cannot meet the body's demand for oxygenated blood.

How do dietary and lifestyle habits play in it?

Diet and lifestyle choices significantly increase stress levels, which, in turn, can contribute to developing heart diseases. The interconnection between diet, lifestyle, and stress is complex and multifaceted. Let's explore how certain dietary and lifestyle factors can exacerbate stress and increase the risk of heart disease.

1. Consuming a diet high in processed foods, saturated fats, added sugars and refined carbohydrates has been linked to increased stress levels. Such foods can lead to blood sugar fluctuations and impair the body's ability to maintain stable energy levels. These fluctuations can trigger mood swings, irritability, and feelings of stress and anxiety. Additionally, a poor diet lacking essential nutrients, including vitamins, minerals, and antioxidants, can compromise the body's ability to cope with stress, leading to increased vulnerability to its adverse effects.

2. While consuming a moderate amount of caffeine can provide a short-term increase in energy, consuming too much can disturb sleep patterns, elevate heart rate, and worsen feelings of restlessness and anxiety. Similarly, excessive alcohol consumption can disrupt sleep, impair judgment, and contribute to emotional instability, increasing stress levels. Furthermore, both caffeine and alcohol have the potential to interfere with the body's stress response system, affecting hormonal balance and exacerbating the physiological effects of stress on the body.

3. Engaging in a sedentary lifestyle, characterized by prolonged periods of sitting and a lack of regular physical activity, can contribute to increased stress levels. Physical activity has been proven to significantly reduce stress, release endorphins (feel-good hormones), and improve overall mood. On the contrary, a lack of physical activity can result in a buildup of tension, leading to higher stress levels.

4. Another reason for increasing stress levels is a lack of sleep. Chronic sleep deprivation disrupts the body's natural balance and impairs its ability to cope with stressors effectively. Sleep is crucial for the restoration and rejuvenation of the body and mind. When sleep is compromised, the body's stress response system becomes dysregulated, leading to increased sensitivity to stressors and an elevated risk of developing stress-related health issues, including heart disease, as per Dr Ranjit Jagtap Daughter.

5. Not implementing effective stress management techniques is a primary failure that can intensify stress levels and play its part in the development of heart diseases. Failing to engage in activities promoting relaxation and emotional well-being, such as mindfulness meditation, deep breathing exercises, or hobbies, can result in heightened stress levels. Without adequate stress management techniques, individuals may find it challenging to alleviate stress, leading to chronic activation of the body's stress response system, which can harm the cardiovascular system.

Coping with unhealthy dietary and lifestyle habits

1. Start setting healthy goals

Start by assessing your current lifestyle, dietary habits, and stress levels. Set realistic goals for those areas that need improvement. Avoid feeling overwhelmed by focusing on one aspect at a time. For example, you could address dietary habits before changing lifestyle modifications.

2. Adapt to a heart-healthy diet

Transition to a balanced and nutritious diet that supports heart health. Gradually elevate your intake of fruits, vegetables, whole grains, lean proteins (such as fish, poultry, legumes, and nuts), and healthy fats (such as avocado, olive oil, and nuts). Limit your consumption of processed foods, saturated fats added sugars, and sodium. Consider consulting a registered dietitian for personalized guidance and meal planning.

3. Engage in regular physical activity

Incorporate regular exercise into your routine. Make a goal for moderate-intensity aerobic activity for 150 minutes at least or 75 minutes of vigorous-intensity activity per week. Pursue activities that you love, such as walking, swimming, cycling, or dancing. Start slowly and eventually increase the duration and intensity of your workouts. You can visit Aditi jagtap pune or also consult your nutritionist before starting any new exercise program.

4. Try to manage stress

Develop effective stress management techniques. Explore activities that help you relax and unwind, such as meditation, deep breathing exercises, yoga, or tai chi. Choose hobbies or activities that you enjoy and help you alleviate stress. Love yourself and make time for activities that promote emotional well-being.

5. Good Sleep

Make a strict sleep routine and aim for 7-9 hours each night. Develop a sleep-friendly surrounding by keeping your bedroom cool, dark, and quiet. Avoid stimulating activities, such as electronic usage, close to bedtime. Establish a peaceful bedtime routine, like reading a book or taking a warm shower, to signal your body that it's time to unwind and prepare for sleep.

By addressing chronic stress and its effects on the heart, individuals can take proactive steps to maintain a healthy cardiovascular system, reduce the risk of developing heart disease, and promote overall well-being.