5 ways to de-stress and help your heart
Got unhealthy heart habits? De-stressing is key to change
Stress — whether from a traffic-choked daily commute, unhappy marriage, or heavy workload — can have real physical effects on the body. Stress that persists day in and day out, what doctors call chronic stress, has been linked to a wide range of health issues. It negatively impacts mood, sleep, and appetite problems. Chronic stress also leads to persistent low grade inflammation, which increases the risk of heart disease.
But stress may influence your risk of heart attack and other heart conditions in more subtle ways. For example, when stressed, people often eat unhealthy food and don't have the energy or time to exercise. Stress can also lead us into other heart-damaging behaviors such as smoking and drinking too much alcohol.
Breaking the connection between chronic stress and heart disease requires learning to deal with stress and managing unhealthy habits. These five simple tips can help you do just that.
- Stay positive. Laughter has been found to lower levels of stress hormones, reduce inflammation in the arteries, and increase "good" HDL cholesterol.
- Meditate. This practice of inward-focused thought and deep breathing has been shown to reduce heart disease risk factors such as high blood pressure. Meditation's close relatives, yoga and prayer, can also relax the mind and body.
- Exercise. Every time you are physically active, whether you take a walk or play tennis, your brain releases mood-boosting chemicals called endorphins. Exercising not only helps you destress, it also protects against heart disease by lowering your blood pressure, strengthening your heart muscle, and helping you maintain a healthy weight.
- 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.
- Find ways to destress. Simple things, like a warm bath, listening to music, or spending time on a favorite hobby, can give you a much-needed break from the stressors in your life.
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