Lowering Your Stress May Be the Key to Lowering Heart Disease Risk

Is stress killing you? Really, is it killing you? Because stress can.  

Stress is a necessary part of everyday life. When it’s short-term, it can motivate us, focus our energy and even improve performance. But it can also raise our risk for conditions like heart disease, the leading cause of death in the United States.  

In fact, stress-related disorders, which include post-traumatic stress disorder, acute stress disorder and adjustment disorders, are known to increase risk for atherosclerosis, stroke and heart attack, according to a study published in Progress Cardiovascular Disease.  

Most people accept that some stress is natural. Of course, feel powerless to change it and opt to cope with it. This can lead to chronic stress. Unfortunately, many people don’t recognize the symptoms of chronic stress or its connection to their overall wellness. This is how chronic stress takes a toll on health and why chronic stress is the root cause of 75 to 90 percent of primary care visits.  

There is good news. There are tactics you can take to help control stress, lowering your risk of heart disease. This includes understanding how stress damages your heart, learning ways to manage your stress and working with your primary care doctor.  

How Stress Damages Your Health  

Stress triggers the fight-or-flight response, releasing hormones like adrenaline and cortisol that affect your entire body. It increases heart rate, blood pressure, and breathing, potentially leading to cardiovascular disease, headaches, and hyperventilation. Cortisol elevates blood sugar and stimulates appetite after stress subsides, linking stress to weight gain and diabetes complications. Chronic stress also weakens immunity, exacerbates asthma and skin conditions, and contributes to anxiety, depression, and insomnia – all risk factors of heart disease.  

Work is a substantial source of stress and can significantly affect your health. Stressful jobs have a 50% higher risk of atrial fibrillation (AFib), an irregular heartbeat caused by disordered electrical signals that can lead to stroke, heart failure and premature death, according to a study published in the European Journal of Preventive Cardiology. Swedish researchers surveyed 13,000 workers, finding those in psychologically demanding jobs with limited control—like bus drivers, nurses, and assembly line workers—faced elevated AFib risk, independent of lifestyle factors. If you’re concerned about AFib, watch for symptoms such as palpitations, fatigue, dizziness, and shortness of breath, and of course, talk to your doctor.  

Managing Your Stress  

Stress management is often easier said than done. However, you can try some research-based tactics, such as these six.  

Live a healthy lifestyle. A healthy lifestyle that includes regular exercise, a healthy diet and getting between seven and nine hours of sleep each night can help lower the negative effects of stress. Physical activity lowers stress hormones and blood pressure. Exercise, particularly aerobic workouts, increases breathing and heart rates, delivering more oxygen to cells, ultimately easing tension in muscles, including the heart.  

A well-balanced, nutritious diet provides your body with the energy to focus and remain emotionally stable. It also helps strengthen the immune system, which is weakened by stress.  

When you sleep less than six hours per night, your body produces cortisol, which raises stress levels. Sleep deprivation makes it difficult to concentrate, manage stress, handle challenges and remain calm. Chronic sleep deprivation raises your risk of depression and anxiety, two risk factors of heart disease. There’s also a link between stress, poor sleep and AFib in women.      

Practice mindfulness. You can create your own stress by worrying about possible future situations. Mindfulness helps control blood pressure, which ultimately lowers the chances of heart disease and dementia. If you need help staying mindful, try deep breathing and meditating. Regular meditation can help keep you calmer and clear your head, especially when you feel overwhelmed. Here are two types of meditation techniques to reduce stress that you can try anytime, anywhere:  

• Mantra meditation: Silently repeat a calming word or thought.  
• Mindfulness meditation: Focus on your experience in the present moment, such as the sound of your breath or a physical sensation  

Keep a journal. Writing private thoughts, dreams and concerns can be very cathartic, helping lower stress and anxiety. Journaling is a widely used tool for coaching, counseling and the treatment of mental health issues, according to a study published in Family Medicine and Community Health. There are two main types: expressive writing and gratitude journaling. You can start journaling today>>  

Learn to relax. Deep breathing exercises are an effective way to calm down when you’re in the throes of a stressful situation. But to reduce your overall stress level, get into the habit of going for walks, meditating or even watching funny movies.  

Ease pressure at work. You can start by setting boundaries. If your work hours tend to extend beyond a standard 9-to-5 workday, set limits on how early or late you’ll respond to emails, texts and calls. If you notice your job has become more stressful and you need help controlling and/or responding to stressors, have a conversation with your boss.  

Track stressors. Are you stressed, but you can’t figure out what’s causing it? Write down situations that leave you feeling anxious, stressed or depressed. Include details such as thoughts, feelings, environmental and physical setting, and the people involved.                                                                    

Work with Your Primary Care  

Your primary care doctor can be instrumental in helping you live a healthier lifestyle, manage your stress and stay on top of heart health screenings. They can also refer you to a specialist or prescribe medication if your stress evolves into a mental health condition like anxiety and/or depression.  

MDVIP-affiliated physicians offer the MDVIP Wellness Program, which includes advanced screenings and tests to diagnose heart disease and other conditions and identify lifestyle factors that can affect your overall health. Doctors use the results from these screenings and tests to develop a personalized wellness program.  

If you don’t have a primary care physician, consider working with MDVIP. MDVIP-affiliated physicians have the time and resources to help you focus on your heart health and manage stress. Find a physician near you and begin your partnership in health»