Stress could be your heart's worst enemy. Here's why

The link between stress and your heart might be complex, but it is extremely important for a properly functioning cardiovascular system.

Stress can be associated with major risk factors for heart disease, including high blood pressure, high cholesterol, diabetes, obesity and physical inactivity.

The 'Interheart' study showed that psychological stress is an independent risk factor for heart attacks, similar in heart-damaging effects to the more commonly measured cardiovascular risks.

When you undergo a stressful situation, you experience a phenomenon called the "fight-or-flight" response. According to Harvard Health, your body releases a flood of chemicals such as cortisol and epinephrine (adrenaline), which prepare your body for action.

Dr Jyoti Kapoor, a psychiatrist at Manasthali, described stress as the silent architect of heart disease, weaving a web of risk factors that can shatter the strongest of hearts.

"It's not just an emotional burden; it's a potent risk factor for heart disease. When stress takes centre stage in our daily existence, it orchestrates a symphony of physiological changes that can, over time, harm our cardiovascular health," said Dr Jyoti Kapoor.

If the car in front of you were to burst into flames, you'd be ready to leap from your car and flee. But the reaction is counterproductive when you're just waiting in traffic.

On the other hand, chronic stress has been linked to a wide range of harmful health effects. This kind of stress involves a traffic-choked daily commute, an unhappy marriage or an overbearing boss.

Dr Michael T. Osborne, a cardiologist at Massachusetts General Hospital, told The New York Times, that psychological stress which comes in many forms causes a "cascade of reactions" in the body.

These include inflammation in the arteries, fosters blood clotting and impairs the function of blood vessels, all of which promote atherosclerosis, the arterial disease that underlies most heart attacks and strokes.

It can interfere with your mood, sleep and appetite. Studies have indicated that, besides affecting your daily routine, an elevated level of emotional stress can develop biological evidence of cardiovascular disease.

According to the American Heart Association (AHA), chronic stress can contribute to heart disease, which is the leading cause of death in the United States. Stress can directly affect cardiovascular health through various mechanisms, including elevated blood pressure and inflammation.

A study published in the journal JAMA (2019), found that work-related stress was associated with an increased risk of developing atrial fibrillation, a type of irregular heartbeat that can increase the risk of stroke and heart failure.

"It's as if stress writes a tragic script, where the heart plays the unwitting protagonist, bearing the burden of a narrative laden with risk," added Dr Kapoor.

How to diffuse stress?

The best way to reduce the risk of future cardiovascular diseases is by managing your stress levels.

• Physical activity: Regular exercise can help reduce stress and improve overall cardiovascular health.
• Healthy diet: Eating a balanced diet that is low in saturated and trans fats, cholesterol, and sodium can support heart health.
• Relaxation techniques: Practices like deep breathing, meditation, and progressive muscle relaxation can help reduce stress.
• Social support: Maintaining strong social connections and seeking support from friends and family can be beneficial for managing stress.
• Time management: Effective time management and prioritization of tasks can reduce the feeling of being overwhelmed.
• Professional help: If stress is significantly impacting your mental health, it's important to seek help from a mental health professional.

Dr Kapoor suggested, to protect the heart's sanctity, we must become vigilant guardians of our well-being, mastering the art of stress management.