Daijiworld Media Network - Mumbai

Mumbai, Oct 10: Stress, though often dismissed as a mere emotional burden, has a significant physiological impact on heart health, experts warn. Frequent or prolonged stress can lead to sustained high blood pressure, setting the stage for long-term cardiovascular risks.

When the body perceives danger — real or imagined — the brain activates the “fight-or-flight” response, releasing hormones like adrenaline and cortisol. These chemicals increase heart rate, constrict blood vessels, and raise blood pressure temporarily. While such reactions are helpful in emergencies, constant activation wears down the body, keeping blood vessels tightened and the nervous system in an overactive state, contributing to chronic hypertension.

Beyond biological effects, stress also influences behaviour — pushing individuals toward unhealthy habits such as smoking, overeating, poor sleep, alcohol consumption, and lack of physical activity, all known contributors to high blood pressure.

According to the American Heart Association, both acute and chronic stress play a dual role — directly affecting blood vessels and indirectly influencing lifestyle patterns that elevate cardiovascular risk. Studies consistently show that job pressure, financial worries, caregiving stress, and exposure to discrimination can all contribute to higher long-term blood pressure.

Stress Management Can Help Lower BP

Experts note that managing stress can modestly but meaningfully reduce blood pressure. Techniques such as mindfulness-based stress reduction (MBSR), relaxation training, and cognitive-behavioural therapy (CBT) have shown proven benefits in improving stress scores and supporting blood pressure control alongside standard medical care.

10 Simple Tips for Managing Stress for a Healthier Heart

1. Breathing breaks: Slow, deep breathing (4–6 breaths per minute) for a few minutes reduces tension and sympathetic overdrive.

2. Mindfulness or meditation: Practicing mindfulness for at least 10 minutes daily helps lower stress and blood pressure.

3. Regular aerobic exercise: Activities like walking, cycling, or dancing improve mood and regulate BP.

4. Relaxation routines: Progressive muscle relaxation helps reduce physical tension, especially before sleep.

5. Good sleep hygiene: Maintain a consistent sleep schedule and avoid screens before bedtime.

6. Limit stimulants and alcohol: Excess caffeine or alcohol can trigger BP spikes; moderation is key.

7. Seek social support: Sharing worries with trusted people or consulting a counsellor reduces emotional strain.

8. Manage workload effectively: Short breaks and realistic deadlines prevent burnout and job-related stress.

9. Adopt a healthy diet: A low-salt, balanced DASH-style diet supports BP control and stress resilience.

10. Seek professional help: If stress feels overwhelming, consult a doctor or therapist for guided support.

Health experts emphasize that stress is not “just in the mind” — it manifests physically, raising blood pressure and straining the heart. In today’s fast-paced lifestyle, incorporating small, consistent stress-management habits can go a long way in protecting both emotional well-being and heart health.