4 ways to reduce stress on your heart
Dr Ross Walker is a leading integrative cardiologist, endocrinologist and author, specialising in the field of preventative cardiology.
Many of us tell ourselves that we will make a conscious effort to reduce our stress levels- but not now, because we simply don’t have the time. “Maybe next week” we tell ourselves, as our to-do list grows longer and longer. Even in retirement, stress can affect us- our ever increasing connectivity to one another, via text, email, Facebook and more, can make it feel as though we never have time to simply “switch off”, both mentally and physically.
However, what many of us don’t realise is that stress can have extremely negative effects on our overall health, and particularly on our heart. With cardiovascular disease continuing to be the leading cause of death in Australia, this is no light matter.
Read on for more insight on how stress could be affecting your health and how important it is to manage your stress to avoid these negative health impacts, with input from cardiologist Dr Ross Walker.
How stress is affecting your ticker
When it comes to the link between cardiovascular disease and stress, we aren’t entirely clear about the direct links between the two. However, what we do know is that in a moment of stress, our heart receives a quick jolt of adrenaline and then calms itself once the stress has passed. In a period of sustained stress, this jolt of adrenaline becomes more constant and your heart needs to work harder in order to do its job. Studies have also shown that acute stress can trigger reduced blood flow to the heart and cause your heart to beat irregularly, which may trigger the onset of heart disease in the long term.
On top of this, during periods of stress, we are less likely to make healthy lifestyle choices. Be honest: how often do you reach for some wine, or a “sneaky treat” after a stressful day? And how often do you decide not to exercise, because you’ve had a long day and just want to get home? All of these lifestyle choices create further risk factors for heart disease.
Reducing the effects of stress on your heart
There are certain steps and even ingredients you can take to start looking after your heart now, to prevent illness in the long term. Remember, heart disease is the leading cause of death in Australia, and the old saying ‘an ounce of prevention is worth a pound of cure’ goes a long way. Here are some things to keep in mind if you want to give your heart a helping hand:
1. Embrace more seafood
These delightful fatty acids are essential for our health, but our body can’t make them on its own- you need to be absorbing omega-3s in your diet, most commonly found in fish. It’s no coincidence that populations renowned for their low rates of heart disease, like the Okinawans in Japan, consume numerous portions of seafood on a weekly basis. Swap out meat three times per week for fatty fish, and if you can’t fit this much fish in your diet, consider supplementing with an omega-3 capsule on a daily basis. I recommend that all of my patients above the age of 40 begin supplementing with omega-3s, for their heart and anti-inflammatory benefits.
2. Consume more antioxidants
Chronic stress is one of the triggers of inflammation, which is often referred to as “the silent killer”, due to the fact that it is now believed to contribute to many serious illnesses, including cardiovascular disease. You may have heard about antioxidants before, and been unsure of what they do and where to find them. Well, antioxidants help fight the oxidation of cells, which is what causes free radicals, leading to inflammation. A diet rich in antioxidants can, in turn, fight inflammation, particularly that which is caused by stress, and in turn reduce the effects of inflammation on your heart. Many antioxidants also have additional heart healthy benefits. I would advise looking out for berries (such as raspberries and blueberries), as well as Ubiquinol, an antioxidant found in spinach and sardines, which when taken as a supplement can have wonderful anti-inflammatory benefits.
3. Enjoy more cheese and fat, for that matter!
This is every cheese lover’s dream, but before you go out and chow down on every wheel of brie you can lay your hands on, take a moment to read the following: a recent study found that eating Italian cheese every day actually reduced blood pressure. While this isn’t an excuse to go out an eat your weight’s worth of cheese, it could be reflective of the fact that more and more evidence is showing a diet high in healthy fats (including those found in cheese) actually benefits both our waist lines and our heart, contrary to popular dietary guidelines recommending we reduce our fat intake.
4. Exercise
Research shows that as Australians get older, they become less and less active. However, we should in fact be making more of an effort to exercise daily as we get older, as exercise is one of the greatest preventative measures we can take for long term heart health. When you exercise, your heart can pump more blood through the body and your arteries and blood vessels are kept flexible, ensuring good blood flow and healthy blood pressure control. 30 minutes of exercise per day is one of the best ways to ensure you’re giving your heart the love it deserves.
How do you stay on top of your heart health? Let us know in the comments below.
Related links:
6 signs you could be at risk of a heart attack
5 great cardio alternatives to running