5 stress busters to help your heart

Easing stress is one key to a healthier heart

Stress that persists day in and day out — whether from a traffic-choked daily commute, unhappy relationship, or heavy workload — has been linked to a wide range of health issues. Many people know first-hand that chronic stress can negatively affect mood, sleep, and appetite. But you may not know that chronic stress can harm your heart –– or understand what you can do to counter its effects. 

How does long-term stress harm the heart?

Chronic stress leads to persistent low-grade inflammation in the body, which increases the risk of heart disease. Mood, sleep, and appetite changes brought on by the constant hum of stress can do so, too.    

And stress may influence your risk of heart attack and other heart conditions in more subtle ways. For example, when under stress, some of us eat unhealthy food or lack the energy or time to exercise. Stress can also trigger heart-damaging behaviors such as smoking and drinking too much alcohol.

5 great ways to destress

Breaking the connection between chronic stress and heart disease requires finding tools that can help you cope with stress and aim for healthier habits. These five simple tips can help you do just that.

1. Tap into laughter. Laughter has been found to lower levels of stress hormones and reduce inflammation in the arteries. Silly shows, corny jokes, and funny animal videos all count!
2. Meditate. Finding time for a simple combination of inward-focused thought and deep breathing reduces heart disease risk factors such as high blood pressure. Meditative practices like yoga, tai chi, mindfulness, and prayer can also relax the mind and body.
3. Try activity. Every time you are physically active, whether you take a walk or play tennis, your brain releases mood-boosting chemicals called endorphins. Short bursts of exercise can reduce symptoms of anxiety and depression. And exercising regularly not only helps you ease stress, it also protects against heart disease by lowering your blood pressure, strengthening your heart muscle, and helping you maintain a healthy weight.
4. Unplug. It's impossible to escape stress when it follows you everywhere. Cut the cord. Avoid emails and TV news. Take time each day — even if it's for just 10 or 15 minutes — to escape from the world.
5. Find ways to destress. Simple things, like a relaxing bath, listening to music, spending time in nature or on a favorite hobby, can give you a much-needed break from the stressors in your life.

For additional information on the dangers of stress and a wealth of practical tools to relieve it, check out Stress Management, a Special Health Report from Harvard Medical School.

Image: © Halfpoint Images/GettyImages