Stress affects each of us in different ways. You may have physical signs (such as headaches, tense or sore muscles, or trouble sleeping), emotional signs (such as feeling anxious or depressed), or both. Healthy habits, including regular physical activity such as walking, can help reduce or prevent some of the harmful effects of stress.
We also respond to stress in different ways: sleeping too much or too little, eating less-than-healthy comfort foods, drinking more alcohol than usual, speaking and moving very fast, slowing down and procrastinating, or rushing around trying to do too many things at once.
Stress sets off a chain of events. The body reacts to it by releasing a hormone, adrenaline, that temporarily causes your breathing and heart rate to speed up and your blood pressure to rise. These physical reactions prepare you to deal with the situation by confronting it or by running away from it — the “fight or flight” response. When stress is constant (chronic), your body remains in high gear off and on for days or weeks at a time.
Does chronic stress cause high blood pressure or heart disease?
The link between stress and cardiovascular disease is not clear, but it can lead to unhealthy lifestyle choices that are associated with high blood pressure. While the exact causes of high blood pressure are unknown, contributing factors include being overweight, eating too much sodium (salt), lack of physical activity and drinking too much alcohol. Chronic stress can take a physical toll on you. It can weaken your immune system and cause uncomfortable physical symptoms like headache and stomach problems.
Regular physical activity can improve quality of life and relieve stress, tension, anxiety and depression. You may notice a “feel good” sensation immediately following your physical activity and also note an improvement in general well-being over time as physical activity becomes a regular part of your life.
Physical activity can:
• release stress and calm you.
• improve your mood and help you think clearly.
• keep your mind off cigarettes if you’re trying to quit.
• help control your appetite.
• help you lose weight if you’re overweight, or stay at a healthy weight.
• give you more energy and stamina.
• lower your blood pressure.
• increase your “good” HDL cholesterol level.
• reduce your risk of developing heart disease and stroke.
• help control blood sugar by improving how your body uses insulin.
• improve your quality of sleep.
• help you feel better about how you look.
Healthy Habits
Healthy habits can protect you from the harmful effects of stress. Here are 10 habits you may want to add to your lifestyle:
• Do something physically active every day. Physical activity can be a great source of enjoyment. It doesn’t have to be “exercise.” Try walking, swimming, biking or dancing.
• Eat a healthy diet including plenty of fruits, vegetables, whole grains, beans and legumes. Choose fats wisely. Limit sodium and added sugars. Drink enough water.
• Connect with family and friends. Being part of a supportive community is great medicine. Visit, call or write friends and family often.
• Give up bad habits. Too much alcohol, nicotine or caffeine can increase blood pressure. If you smoke, decide to quit now. If you drink alcohol, do so in moderation.
• Slow down. Try to “pace” instead of “race.” Plan ahead and allow enough time to get the most important things done without having to rush.
• Get enough sleep. Try to get six to eight hours of sleep each night. If you can’t sleep, take steps to help reduce stress and depression.
• Get organized. Use “to do” lists to help you focus on your most important tasks. Approach big tasks one step at a time.
• Practice giving back. Volunteer your time or spend time helping out a friend. Helping others helps you. Participate in community events for a good cause.
• Remember to laugh. Laughter makes us feel good. Don’t be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when you’re alone.
• Try not to worry. The world won’t end if your grass isn’t mowed or your kitchen isn’t cleaned.
Remember, how you respond to stress is up to you. Taking steps to manage stress has a double benefit. The positive actions you take will help you feel less stressed right away and more in control of your life, which will ultimately give you a greater sense of well-being.
(Article reprinted with the permission of American Heart Association and American Stroke Association.)
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