When most of us think of heart disease and its causes, we may not be putting enough emphasis on what could be the major cause, STRESS. Heart disease is the leading cause of death in women. Actually, more women than men die of heart disease each year. “Even though there are far more awareness, stigma, and terror about breast cancer, which kills approximately 43,000 women a year, 500,000 women die yearly from heart disease-a figure that exceeds the next seven causes of death combined”. We all know about high blood pressure, diabetes, high cholesterol, obesity, smoking and family history causing heart disease, but what role does chronic stress play in heart
health.

What is chronic stress? When we say chronic stress we are referring to continuous and unrelieved “adverse emotional and/or physical reactions that we have to any source of pressure in our environment”.

If you consider stress in the “fight or flight response”, chronic stress is like continually being in the fight mode. Your sympathetic nervous system is activated and there is a cascade of neurochemical changes causing stress hormones, such as, adrenaline and cortisol to be manufactured and released into your body. This is an involuntary response. You have no control over it. With this neurochemical change, your blood pressure and heart rate will increase, your blood vessels constrict and your breathing will become shallow. Your body is preparing for battle.

This activation of the fight response served us well when we needed to protect ourselves from wild animals, but our stress these days comes from very different places. We have stress in our relationships, jobs, family, financial situations, sitting in traffic, too much to do in too little time, and a feeling of having little control over our lives.

People who are chronically stressed are more likely to be overweight, smoke and are more susceptible to alcoholism and depression.

The flip side of this response or the flight response is the activation of the parasympathetic nervous system, which is associated with relaxation and repair. This system is responsible for releasing calming chemicals into our body, reducing our heart rate, lowering our blood pressure and normalizing our breathing.

Ideally, the sympathetic and parasympathetic nervous systems work in concert and contribute to the overall balance in the human body.

When we do not have this balance and the stress chemicals are not normalized, both our bodies and minds suffer.

According to a recent article, reviewing the Interheart Study, in the Journal of the American College of Cardiology, “It is clear that the heart, blood vessels and other organs can suffer from the chronic stimulation of the sympathetic nervous system and the glands that regulate hormones, including the hypothalamus, pituitary and adrenal glands that are stimulated by chronic stress or chronic emotional distress”. The Mayo Clinic has identified stress as the strongest indicator of future cardiac events. OSHA has declared stress a workplace hazard.

So other than moving to a tropical island, what can we do about controlling the stress in our lives? Start with the basics. Eat right-not only does it do a body good, it has a pronounced effect on brain chemistry. Get enough sleep-a lack of sleep impairs our ability to handle stressful situations and depresses the immune system. Exercise-it is one of the most effective stress resiliency interventions, with physical as well as psychological benefits.

Other than more sleep, good diet and exercise, what can we do to reduce stress in our lives?
A less known stress intervention is known as mind body medicine or integrative medicine. Integrative medicine compliments Western medicine by incorporating Eastern philosophies, such as, yoga, therapeutic breath work and meditation or visualization with conventional therapies. These techniques are part of a growing movement of integrative medicine across the country with leading medical facilities including them in their wellness programs.

Supporters of integrative medicine highly recommend wellness coaching to implement and maintain a regular stress relief program with breathing exercises, guided imagery and healthy lifestyle. This mind-body medicine is phenomenally important in helping patients make a shift and reduce their risk of disease.

Here are two techniques that anyone can learn to reduce stress in their lives:

Breathing: By learning and practicing therapeutic breathing, you can voluntarily activate the parasympathetic nervous system–the one that releases calming chemicals into our bodies and brains. This will physiologically calm you down and you can do this on command. If you are about to go into a big meeting, preparing to take a test, or you are stuck on I-77, you can make the decision to calm your body and mind by beginning simple breathing exercises. One such exercise is diaphragmatic breathing. Breathing slowly, deeply, in and out through your nose, bring your breath deep into your lungs so that your belly will rise and fall instead of your chest. You can practice this at home by lying flat with a phone book on your belly. Breathe deeply so that the phone book will rise and fall. You will get very good at this and be able to do it whenever you need to calm yourself. With any exercise of this nature, if you have breathing issues or medical concerns, please check with your doctor first. Therapeutic breathing is a huge advantage in remaining calm and promoting good health.

Visualization: How can visualization or directed imagination help you with reducing stress? Your mind can not distinguish between what is actually happening to you and what your mind’s eye is seeing. You can take yourself to a peaceful place with your imagination or visualization and your mind will react as if you are truly there. If you love the ocean or the summit of a particular mountain, close your eyes and take yourself there in your mind. Smell the ocean breezes, feel the warm sun on your face. Your brain will start to make calming chemicals just as if you were truly at the ocean or in the mountains. Commit to 10-15 minutes a day to visualize and feel yourself stress free in your chosen place.

“Research has shown that stress reducers such as visualization, hypnosis, deep breathing, meditation, and yoga have measurable effects on cardiac risk,” cites the American Journal of Health Promotion.

Not only will it help you with your ability to reduce stress, but visualization and meditation will do wonders to improve your attitude, which then has far reaching benefits. Join the Olympians, professional athletes and successful entrepreneurs who practice visualization and meditation daily and know what a powerful tool it is in living a healthy, successful life.
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