How stress affects the heart: health risks

In the popular collective, the typical image of someone who, extremely stressed, ends up suffering from all kinds of medical conditions, such as hair loss, gastrointestinal problems, and also a heart attack.

Although the relationship between stressful situations and heart problems has always been taken for granted, it is not It has not been until relatively recently that stress has been incorporated as a risk factor for heart disease.

In this article We will see how stress affects the heart, explaining the importance of the evolution phases of a stressful response as well as commenting on some strategies to achieve a healthier heart.

• Related article: "Types of stress and their triggers"

How does stress affect the heart?

Stress is an emotion that is present in everyone at some point in their lives. Like any emotion, this implies a series of consequences depending on its degree of appearance, intensity and type.

One of the most popular definitions of stress is that it is a fight or flight reaction to a threatening situation, although this is not entirely correct. Today, we understand stress as that

physiological, psychological and behavioral response that a subject carries out to adjust and adapt to pressures, both internal and external, to which it has been subjected.

These pressures can be truly threatening and involve a negative response in both the mind and body of the individual (distress). However, stress can also appear in a context that is beneficial to health, such as performing a high-intensity sport (eustress).

As already mentioned, stress implies a physiological response, which It can be observed by seeing the hormonal changes that the individual presents. The body is on its guard and prepares to face a situation that it must overcome to guarantee its survival. There are a whole series of changes at the circulatory level. The levels of glucose, red blood cells, leukocytes and platelets in the bloodstream rise.

The body focuses its energies on the brain, heart and muscles, to the detriment of the rest of the organs. Heart rate increases, muscles contract increasing for a short period of time the individual's strength, breathing quickens, blood vessels dilate coronary arteries and also skeletal muscles while the vessels related to the digestive system are contract. The bladder relaxes, the rectum contracts, the pupils dilate, and the body begins to sweat.

Cardiovascular diseases

Although stress has been linked to heart problems since time immemorial, it has not been until relatively recently that stress has been included as a factor that enhances disease cardiovascular. Cardiopsychology is the branch of health sciences that is responsible for defining the relationship between psychosocial factors with the onset and rehabilitation of heart disease.

People who are more likely to present this emotion more frequently are also more likely to manifest cardiovascular problems, such as cerebral ischemia or stroke, angina pectoris and heart attack.

Blood pressure skyrockets and malignant arrhythmias occur. There is more risk of thrombi, since blood platelets increase and there is greater coagulation. In turn, insulin efficacy decreases and low-density lipoprotein levels also decrease, which is popularly known as good cholesterol. The blood becomes thicker and the arteries lose elasticity, harmful substances accumulating on their walls and making it difficult for blood to pass through.

The sympathetic nervous system, if it remains active for a long time, begins to work inefficiently.. This causes problems with electrical conduction to the heart, contributing to its beating irregularly (arrhythmia). In the most serious cases, the arrhythmia can become the sudden stop of the heart, which would cause the death of the individual.

• You may be interested in: "The 13 parts of the human heart (and their functions)"

Importance of the phases of stress

As already mentioned, not all stress is bad. On the contrary, it is a response that guarantees the survival of the individual if it occurs in the appropriate situation and at levels that represent high functioning for the individual.

The problem comes when the organism manifests this response for too long or with too high an intensity. in the face of a threat that, perhaps, is not such a big deal.

That is why, to understand a little more thoroughly the difference between healthy stress and distress, we present the phases of this process, relating them to cardiovascular health.

1. First phase: alarm

The alarm is the first phase that occurs in response to a stressful event. It is here that the individual decides to opt for one of the following two strategies: fight or flee.

This phase implies a high energy consumption and is key for the individual to be able to adapt to the new situation.

If the alarm phase is passed properly, it automatically goes into the recovery phase, inhibiting the sympathetic nervous system and predominantly the parasympathetic, which restores the balance prior to the appearance of the stressful stimulus.

2. Second phase: resistance

In the event that the first phase has not been satisfactorily overcome or recovery has occurred, the resistance phase is entered.

The individual continues to be active and focuses his forces to face the threatening situation, which causes energy reserves to gradually deplete. On the other hand, the neuroendocrine system is under intense activity, causing it to end up becoming ineffective until reaching failure.

The reasons why stress manifests itself ineffectively may be related to being exposed to a very intense acute or chronic stressor.

It can also be due to the individual himself, who has a personality disorder, does not have resources efficient to cope with stress or have an organic disease that influences the system neuroendocrine.

3. Third phase: exhaustion

At this point, where the body has been under a lot of pressure, stress becomes a health problem, contributing to the appearance of both physical and psychological pathology.

How to prevent the effects of stress on the heart?

One of the fundamental factors for having a good quality of life is having low levels of stress, in addition to have the necessary resources to know how to cope in a healthy way with situations that imply some change or are threatening. Below you can see some strategies that help reduce the harmful effects of stress on cardiovascular health.

1. Physical exercise

Sedentary people are more prone to heart problems. This is not only because not exercising frequently implies health problems in and of itself, but also that people who do not perform physical activity frequently tend to feel more moody and hot-tempered

Thus, their cardiovascular risk is doubled, since they can develop medical conditions such as obesity, arterial hypertension or hypercholesterolemia, implying greater pressure on the heart.

It is advisable to perform exercises that involve large muscle groups. for long periods of time, such as swimming, cycling, or aerobics.

2. Feeding

Another fundamental key to having good cardiovascular health is to control what you eat.

A balanced diet with appropriate amounts of carbohydrates, healthy fats, protein, trace elements, and vitamins, promotes the proper functioning of the cardiovascular system, in addition to providing good stability emotional.

Fats and sugars can contribute to being in a bad mood, and therefore tend to be stressed. Foods that contain these nutrients should be eaten in moderation. The consumption of caffeinated beverages should also be reduced, especially cola and coffee, as well as alcoholic beverages and tobacco, since their components enhance the appearance of stress.

It should be said that not all caffeinated drinks are potentially stressful, since green tea favors the positive regulation of stress hormones.

3. Sleep well

Those who sleep badly find themselves in a bad mood the next day and, of course, are more likely to attack at the slightest. You should try to sleep at least seven hours a day, since sleep helps to renew cells.

Not sleeping can cause the individual to be immersed in a cycle that feeds on itself, as you get more and more stressed and, in turn, the stress causes you insomnia.

4. Meditation

Techniques such as pilates, yoga, tai chi or simple controlled breathing can have great benefits in reducing stress, calming not only the mind but also the heart.

With this type of technique the heart rate is reduced, reducing the risk of heart problems such as heart attacks or irregular heartbeat. Blood pressure decreases, circulation and the immune system improve.

• You may be interested in: "The 8 types of meditation and their characteristics"

5. Professional Help

In case you have serious problems managing stress and you are already noticing symptoms of a possible heart problem, seeking professional help is never too much.

The doctor will make sure whether or not there is a risk of heart disease, while going to the psychologist will help to acquire strategies to deal adequately with situations that cause stress.

In the event that excessive stress is manifested because the person is very irascible, it is highly recommended to attend anger control courses.

Bibliographic references:

• Alonso-Fernandez, C. (2009). Stress in cardiovascular diseases. In López-Farré, A. and Macaya-Miguel, C. Cardiovascular health book of the San Carlos Clinical Hospital and the BBVA Foundation. (583-590). Spain: BBVA Foundation.
• cohen b. E., Edmondson D., Kronish I. m. (2015). State of the art review: depression, stress, anxiety, and cardiovascular disease. Am J Hypertens. 2015;28(11):1295-1302.
• Wei J., Rooks C., Ramadan R., et al (2014). Meta-analysis of mental stress-induced myocardial ischemia and subsequent cardiac events in patients with coronary artery disease. Am J Cardiol. 114(2):187-192.
• Williams, R. b. (2015). Anger and mental stress-induced myocardial ischemia: mechanisms and clinical implications. Am Heart J; 169(1):4-5.