World Heart Day 2024: How Stress Affects Your Heart And 5 Tips To Manage It

World Heart Day, observed every year on September 29, aims to promote awareness about cardiovascular health and the measures to prevent heart diseases. Started in 1999 by the World Heart Federation (WHF) in collaboration with the World Health Organisation (WHO), this global initiative encourages individuals to take proactive measures to protect their hearts. World Heart Day, recognised on the last Sunday of September, was first observed on September 24, 2000. The day highlights the importance of heart-friendly habits like regular check-ups, balanced diets, staying active and avoiding harmful substances like tobacco and alcohol.

World Heart Day 2024: How Stress Affects Your Heart?

Stress significantly impacts both mental and physical health, causing issues such as sleep disturbances, digestive problems, and even heart complications. When we experience stress, our bodies respond with physical symptoms. For instance, short-term stress from a challenging workday might lead to headaches, tight shoulders or mild digestive issues. However, when stress persists, it can escalate into more serious health concerns.

Chronic stress, which persists over time, can lead to issues such as migraines, back pain and high blood pressure. It exposes the body to unhealthy, consistently elevated levels of stress hormones like cortisol, resulting in increased blood pressure and cholesterol. This can create a risk for cardiovascular disease, heart attacks or strokes.

Stress also leads to unhealthy lifestyle habits like smoking, drinking too much alcohol, overeating or not exercising, all of which are harmful to the heart. An intense emotional shock, such as the loss of a loved one, can significantly weaken the heart. As per the report, studies show that the risk of heart attack increases by 21 times within the first 24 hours following such loss. This condition, known as stress cardiomyopathy or “broken heart syndrome,” can also occur due to other stressful events like receiving news of a loved one’s cancer diagnosis.

For people with existing heart problems, emotional stress can worsen their condition. Managing stress, anxiety and emotions is important for protecting overall well-being.

5 Tips To Manage Stress

Protecting your heart is essential and managing stress can play a big role. Here are some helpful tips:

1. Practice daily stress relief techniques like mindful meditation, yoga or deep breathing exercises.
2. Limit alcohol consumption and avoid smoking to reduce strain on your heart and improve overall health.
3. Stay active with regular exercises like brisk walking, swimming, cycling, running or even dancing to keep your stress away.
4. Eat a healthy diet rich in omega-3 fatty acids, known for their anti-inflammatory effects and heart-related benefits.
5. Acknowledge and express your emotions. Share with loved ones or seek professional help if you need support.