Research has established that stress is an important risk factor for heart disease, along with high cholesterol and hypertension.
Stress affects our bodies in many ways such as the emotional distress we face as well as the physical responses. When faced with stressful situations, the body releases stress hormones preparing us for the ‘fight or flight response’. As a result, we experience an increased heart rate, tensed muscles, and changes in breathing as well. The heart beats faster and blood vessels are constricted so that blood flow to the core of the body increases rather that the extremities. This causes a temporary increase in blood pressure. These physiological responses to situational stress are short-lived and go away once the stressful event is over. However, people often cope with stress by overeating or eating unhealthy foods, smoking, drinking, or doing activities that increase their risk for heart attacks. This in turn impacts health in the long run.
Is Stress Toxic?
The body releases two stress hormones namely, cortisol and epinephrine. Excessive cortisol release in the body has been linked with increased body fat deposition, weight gain, and high cholesterol levels. A very recent study found that stress leads to a weight gain of close to 4 kilos a year. The bottom line is, if you eat a burger when stressed out, you will end up with higher blood sugar and triglyceride levels than eating the same in a calm state of mind.
A study carried out in Canada found that those who were stressed were four times more likely to suffer a heart attack in the next 14 years than those who did not. Besides, stress is deadly to those already suffering from heart disease. Heart patients who are stressed are four times more likely to die in the next 6 months than those who are not.
Exercise helps!!
Exercise is a known panacea for all ills. Exercising releases another hormone called “endorphins” that counter the ill effects of cortisol. Endorphins are responsible for the “high” one gets after a good workout.
Exercise can reduce stress, ward off anxiety and the “blues”, boost self-esteem and improve sleep
Exercise also strengthens the heart, builds muscle, and improves overall body tone. So, get into your jogging or walking shoes!
Experts recommend at least 30 minutes of brisk walking or jogging per day. If you also want to lose weight, aim for 45 minutes to 1 hour of vigorous activity. And of course, avoid eating junk food when stressed!
Other simple steps to reduce stress include:
• Planning and giving yourself time to complete tasks.
• Prioritize and create an achievable goal.
• Take time for yourself and be mindful of your moods.
If you would like to discuss this further or need some help or support in this or any other area, our counsellors would be happy to help.