The Connection Between Stress & Heart Health
When you’re stressed, your body goes into fight-or-flight mode, releasing hormones like cortisol and adrenaline. While this response is helpful in short bursts (like if you’re escaping a mountain lion - which I feel you shouldn’t run anyways act bigger lol), long-term stress keeps these hormones elevated, leading to:
Increased Blood Pressure – Chronic stress causes your heart to work harder, raising your risk of hypertension.
Higher Inflammation – Stress contributes to inflammation in the body, which plays a role in heart disease.
Poor Lifestyle Choices – Stress can lead to emotional eating, poor sleep, and skipping workouts, all of which negatively impact heart health.
Over time, these factors increase your risk for heart disease, heart attacks, and strokes. But the good news? There are effective ways to manage stress and protect your heart.
Practical Ways to Reduce Stress for a Healthier Heart
1. Prioritize Movement
Exercise is one of the best natural stress relievers. It helps lower cortisol levels while improving mood and heart health. Try:
✔️ A brisk 20-minute walk - I encourage all my patients to try and do this daily
✔️ Yoga or stretching to ease tension
✔️ Strength training or cardio for an endorphin boost
2. Breathe & Reset
Deep breathing activates the parasympathetic nervous system, signaling your body to relax. Try the 4-7-8 breathing technique:
Inhale for 4 seconds
Hold for 7 seconds
Exhale for 8 seconds
Repeat 4-5 times
In the past I have often rolled my eyes at this, but truly if you need to calm yourself down this is a great way to do it.
3. Fuel Your Body Wisely
What you eat directly affects your stress levels and heart health. Focus on:
Omega-3s (salmon, walnuts, flaxseeds) to fight inflammation / heart healthy fats
Magnesium-rich foods (spinach, almonds, dark chocolate) to help relax muscles and nerves
Complex carbs (quinoa, oats, sweet potatoes) for steady energy and blood sugar balance
Food FIRST mentality, but if you end up supplementing vitamins/minerals please ask your doctor or dietitian if its safe. There is so much misinformation out there and most supplements have a upper limit that can be toxic to our bodies.
4. Get Quality Sleep
Lack of sleep raises stress hormones and puts extra strain on your heart. To improve sleep:
Stick to a consistent bedtime
Avoid screens 30-60 minutes before bed ( I fail at this EVERY NIGHT!!)
Try a relaxing bedtime routine (reading, herbal tea, gentle stretching)
There is research to suggest that getting <6 hours of sleep at night may increase your appetite the following day, which leads to overeating and not being mindful as to what you consume.
5. Create Boundaries & Unplug
Nonstop emails, social media, and work stress keep your mind in overdrive. Protect your heart by:
Taking screen breaks during the day
Setting "off" hours for work communication
Engaging in hobbies that bring joy and relaxation
Actually take your deserved 15 min breaks and 30-60 min lunch breaks (unwind)
6. Practice Mindfulness & Gratitude
Studies show that mindfulness and gratitude can help lower stress and improve heart health. Try:
Journaling 3 things you're grateful for daily
There was a picture floating around Facebook that talked about putting a sticky note in a mason jar weekly of something positive that happened that week. I think that’s an amazing idea!
Guided meditation (apps like Headspace or Calm can help)
Simply pausing to take in a moment of peace
Final Thoughts
Stress is inevitable, but how we manage it makes all the difference. By incorporating these simple habits into your daily routine, you’ll not only feel better mentally but also protect your heart for the long run.
This Heart Health Month, challenge yourself to take small steps toward stress management. Your heart will thank you! I hope you are all Chasing Your Health!
