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Everyone knows that stress isn’t good for you, at the very least from an emotional and psychological standpoint. But many people, including some doctors, think it also is detrimental to your cardiovascular heart health, even if the evidence for this hasn’t been definitively established as yet.
Common signs that you’re suffering from an unhealthy amount of stress include: muscle tension, insomnia, tiredness, being impulsive, abusing drugs or alcohol, a diminished sense of humor, difficulty concentrating, tendency to worry, anxiety, depression, headaches and irritability.
So how do you counter stress and improve your heart health in a stress-filled world? Here are a few helpful tips.
1. Physical stress, meaning exercise, helps subdue emotional/psychological stress. Aerobic exercise, such as walking, jogging, running, swimming, bicycling, etc., is best. (Competitive exercise, such as playing tennis or golf, might just set you on edge.) Aerobic exercise is of course good for heart heart anyway, but it also leads to relaxation and releases endorphins, which carry with them a sense of well-being.
2. Be realistic about what is and isn’t controllable. A surprising amount of stress comes from simply worrying about things that, if you stop and think about it, are beyond your control. Learn to let those worries go.
3. Deep breathing exercises are effective stress-relievers. Simply find a comfortable place to sit where you can keep your back straight. The key is to make sure you’re breathing from your diaphragm.
Inhale deeply, but expand your stomach, not your chest. (Put one hand on your chest and the other on your stomach to make sure you’re doing it correctly.) Exhale as much air as you can, contracting your stomach muscles as you do so. Ten minutes or so is all you need.
4. Aromatherapy, the use of pleasant odors to affect mood, can provide a pleasant sense of relaxation and well-being. Incense or scented candles of any scent you find pleasing will do, but lavender is thought to be particularly good for stress relief.
5. There’s nothing wrong with patting yourself on the back occasionally. A sense of self-esteem is important for beating negativity of all kinds, so stop a minute each day and remind yourself of the things you do well.
6. Get the proper amount of rest. Too many people shortchange themselves on sleep. Make a point of getting at least seven hours a night, and if circumstances allow, don’t hesitate to take a nap if you’re so inclined. A good siesta can work wonders for your attitude.
7. Maintain a heart healthy diet. Your body is better able to deal with stress if it’s receiving proper nutrition. This means eating several servings of fruit and vegetables a day and keeping your caloric intake of fat below 30 percent of your daily total of calories.
Stick to fish and lean meats, and don’t forget high fiber foods like whole grain breads and cereals.
If you’d like more information on a good diet for your heart health, we recommend you looking into the Heart Smart Plan. It’s designed to manage and lower your risk of heart disease, hypertension and even Type 2 diabetes. See the Heart Smart diet report card to learn more.
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