Holiday Heart: How Stress Affects Your Heart Health This Season
We connected with Dr. Nellie Kalcheva, a critical care cardiologist and the Director of Clinical and Consultative Services for Columbia's Interventional Cardiovascular Care program, to explore how stress impacts heart health, particularly during the busy holiday season. Dr. Kalcheva shares her insights on managing stress to protect your heart, along with practical tips for staying healthy during this hectic time of year.
The end of 2024 is quickly approaching, which also brings the excitement of the holidays. We gather with friends, family and colleagues to reflect on the past year and celebrate our achievements.
It is the most wonderful time of the year and yet the holiday season also brings its own set of stressors that can affect our heart health in many ways.
We’re familiar with the traditional risk factors for heart disease such as high blood pressure, diabetes, high cholesterol, tobacco use, but we may not be aware that stress is an independent risk factor for heart disease as well. So, let’s explore this further:
How does stress impact the heart?
Stress, whether sudden or prolonged, can have a significant impact on heart health. It manifests in two primary forms: acute and chronic stress, both of which place unique strain on the cardiovascular system.
Acute stress can occur in response to life events, such as natural disasters, receiving devastating news, or bursts of joy and excitement. This kind of stress triggers the body's "fight or flight" system, activating the body’s sympathetic nervous system, releasing adrenaline and norepinephrine hormones into the body. In response to this rapid hormone release, heart cells quickly deplete energy stores and weaken. This can lead to a condition called stress cardiomyopathy, also known as “broken heart syndrome.” Symptoms can vary, including chest pain, shortness of breath, palpitations, or fainting. Fortunately, while it is a rare condition, most individuals who experience it recover fully.
On the other hand, chronic stress has more long-term effects on cardiovascular health. Through several interconnected mechanisms, repetitive stress mostly alters the function of our vasculature, the intricate system of blood vessels in our body.
Chronic stress leads to the release of two primary stress hormones: cortisol and adrenaline. Prolonged periods of increased stress hormone levels can result in elevated blood pressure, increased heart rate and arrhythmias, fluctuating blood sugar, upregulation of inflammatory markers, and alteration in cholesterol metabolism. Over time, this can cause a buildup of plaque in your arteries, increasing your risk of heart attack, stroke, or poor circulation.
Chronic stress results not only in physiological changes but can trigger unhealthy behaviors such as poor dietary choices, smoking, excessive alcohol consumption, and lack of physical activity. These behaviors can impact the body's ability to cope with stress and further increase the risk of heart disease.
What are some warning signs that stress may be impacting heart health?
It’s important to pay attention to how your body responds to stress so you can manage it early and protect your heart in the long run. Here are some signs to watch for:
- A racing heart or fluttering sensations (palpitations): Feeling like your heart is beating too fast or irregularly.
- High blood pressure: Consistently having regular-than-normal high blood pressure readings. [Normal blood pressure is a systolic pressure (the top number) less than 120 and a diastolic pressure (the bottom number) less than 80]
- Chest discomfort: Experiencing chest discomfort or chest tightness during stressful situations or when feeling anxious.
- Trouble sleeping: Sleep disturbances, either difficulty falling asleep or experiencing non-restorative sleep.
- Changes in appetite: Eating more (often unhealthy food choices) or loss of appetite.
- Low energy and mood changes: Chronic fatigue, low energy, irritability, mood swings or social withdrawal.
If you notice these signs, it might be time to focus on stress-reducing activities and talk to a healthcare professional to support your heart health.
What are some practical steps to take to protect the heart during high-stress periods?
During challenging times it’s crucial to take proactive measures to manage stress and promote heart health. Here are some practical steps to consider:
- Engage in physical activities regularly, aiming for at least 150 minutes of moderate intensity exercise per week (e.g., fast walking, jogging, yoga or group classes).
- Maintain a heart–healthy diet rich in whole grains, lean proteins, fruits and vegetables. Limit processes food, sugar and salt intake. Limit caffeine and alcohol.
- Make sure to stay hydrated.
- Incorporate deep-breathing exercise into your daily routine. Consider practicing mindfulness or meditation.
- Prioritize getting adequate sleep of 7-9 hours per night.
- Limit screen time and set boundaries for technology use.
- Organize tasks, prioritize responsibilities and set realistic goals to avoid feeling overwhelmed.
- Engage in hobbies, practice gratitude to reflect on positive experiences, connect with family and friends often.
Remember, consistency is key and finding what works best for you is essential.
By understanding how stress can impact the heart and taking proactive steps to manage it, we can embrace the season with greater peace of mind and a healthier body. Whether it’s carving out time for exercise, enjoying a balanced meal, or simply being present with loved ones, small, consistent efforts can make a big difference.
Here’s to wrapping up 2024 with gratitude and stepping into the New Year with a healthy heart, manageable stress, and plenty of happiness. Wishing you a season filled with joy and health—Happy Holidays!
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