Stress is an unavoidable component of everyday living. Stress can be caused by physical factors such as a lack of sleep or an illness. Emotional stress can also be a source of stress, such as worrying about not having enough money or the death of a loved one. Stress can also stem from less dramatic factors, such as regular duties and expectations that make you feel powerless.
Stress
causes the hormone cortisol to be released. Long-term stress has been linked to
an increase in blood cholesterol, triglycerides, blood sugar, and blood
pressure, according to studies.
These are
common heart disease risk factors. This stress can also trigger changes in the
body that increase plaque development in the arteries.
Even minor
stress can result in heart problems such as a lack of blood supply to the heart
muscle. This is a situation in which the heart is deprived of sufficient blood
and oxygen. Long-term stress can also impact the way blood clots. This thickens
the blood and raises the risk of a stroke says Dr
Ranjit Jagtap.
Furthermore,
those who are under a lot of stress are more likely to smoke or use other
unhealthy coping mechanisms.
Different
people react to stressful events in different ways. Some people have strong reactions
to certain situations. Others appear unconcerned and relaxed. Fortunately, you
can lessen the negative effects of stress on your body. To begin, make a list
of stressful circumstances.
Try to keep your emotional and bodily reactions to these stressful situations under control, even if it's challenging. To help you manage stress and keep your heart healthy, try the following suggestions.
1. Get as much exercise as possible
Exercise can
assist in reducing the negative consequences of stress. Aim for at least 150
minutes of moderate-intensity exercise every week for heart health. This can be
done in four to five 30- to 40-minute sessions per week.
Controlling
weight, reducing cholesterol, and lowering blood pressure are all ways that
exercise can help to enhance cardiovascular health. Another advantage of
exercise is that it reduces tension. Exercise reduces the bodily response to
stress in people. Their blood pressure and heart rates do not rise as much as
persons who do not exercise when they are stressed.
2.
Create a solid support network
According to
studies, having a solid support network, such as being married, having someone
you can talk to and trust, or belonging to groups or a church, might help you
feel less stressed and lessen your risk of heart disease.
This same
network can help you minimize your risk of heart attack if you already have
heart disease. Having at least one person you can count on relieves stress and
brings comfort.
3.
Get help if you're depressed or
anxious all of the time
If you already
have heart disease, depression and anxiety might raise your risk of dying from
it.
Long-term
anxiety or emotional stress, according to research, can raise the chance of
sudden cardiac death. Try stress-relieving activities like yoga, walking
meditation, conventional meditation, guided imagery, or other approaches to
lower your anxiety.
See if there
are any classes available in your area or visit to Dr
Ranjit Jagtap Clinic if you live in Pune. Caffeine, alcohol, and smoke might make
you feel anxious, as well as increase your tension and blood pressure. Reducing
or eliminating these substances may help you feel less anxious and stressed.
4. Workplace stress should be reduced
According to
Dr Ranjit jagtap News, having a demanding job with little
possibilities for decision-making or minimal compensation can increase your
risk of heart disease. When you don't have a good support system or have
long-term anxiety, work stress becomes much more of a problem.
If you are
unable to locate a new position within your organization, do everything you can
to acquire control of your surroundings. Every day, try to take a break from
work. Do something that is both calming and enjoyable. It could be something as
simple as reading, strolling, or deep breathing.
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