In the modern era, chronic stress has become an independent and possibly the most significant risk factor for the development of heart-related issues, particularly heart attacks. Stress, whether physical, mental, or a combination of both, has a profound impact on cardiovascular health. In today’s fast-paced life, characterized by continuous competition and a compulsion for high achievement, the stress levels in the general population have multiplied manifold. The constant pressure to perform, meet deadlines, and juggle various responsibilities can take a toll on mental and physical well-being, further exacerbating the risk of heart problems. Moreover, the pervasive influence of technology, the demands of balancing work and personal life, and other factors contribute to an environment where chronic stress has become a prevalent concern with far-reaching implications for heart health.

Generally, stress is a natural defense mechanism triggered by the body’s response to a stressor. This intricate process involves the activation of the hypothalamus, a small yet crucial part of the brain, which in turn signals the adrenal glands located above the kidneys. As a result, these glands secrete hormones, including adrenaline, heightening the individual’s heart rate and blood pressure. Additionally, cortisol is released, leading to increased glucose levels in the body. These physiological responses are essential for addressing acute stressful situations, such as encountering a dangerous predator in the wild. When faced with such a threat, the body’s instinctual fight-or-flight response is initiated, aiding in the preservation of life. However, prolonged exposure to stress can lead to persistently elevated hormone levels in the bloodstream, posing serious harm to the body.

The signs and symptoms of stress can vary from person to person, but there are common indicators that may point to elevated stress levels. One prevalent sign is a continuous feeling of unhappiness, unrelated to any mental illness. This pervasive sense of dissatisfaction can be an indication of underlying stress. Additionally, individuals experiencing high levels of stress often struggle with lack of sleep, finding it difficult to obtain restful and rejuvenating sleep. This can further exacerbate the effects of stress, creating a cycle that is challenging to break.

Another noticeable symptom is the inability to concentrate, which can impact performance and productivity. Furthermore, a lack of interest in one’s surroundings can be a telling sign of heightened stress levels. This disengagement can contribute to feelings of isolation and detachment from the environment, serving as an important signal to address the underlying stress.

As stress intensifies, it may progress to a burnout stage where individuals feel compelled to give up their jobs or work. This state of emotional, physical, and mental exhaustion can significantly impact an individual’s well-being and overall quality of life.

Physical symptoms such as body pain and weakness, unrelated to any specific disease, can also be linked to high stress levels. Similarly, experiencing a high heart rate without any heart disease, as well as struggling with anger issues, can be indicative of underlying stress.

In the modern digital age, the fear of missing out (FOMO) can also contribute to stress levels. The constant exposure to social media and the pressure to stay connected can exacerbate feelings of anxiety and stress, further emphasizing the importance of recognizing and addressing such symptoms.

Chronic stress is a significant factor in the development of various health issues. Not only can it lead to high blood pressure, but it can also contribute to the premature onset of diabetes, as well as elevated cholesterol levels. Perhaps most concerning is the impact chronic stress can have on heart health, potentially leading to the development of heart disease and even precipitating heart attacks, even in young individuals. It’s a common scenario for patients to wonder why they have developed heart disease despite not having traditional risk factors such as high blood pressure, diabetes, smoking, or obesity. However, upon taking a closer look at their lifestyle and stress levels, it becomes evident that their exceptionally stressful lifestyle may be a significant contributing factor.

I give my patients the following advice to reduce stress apart from the routine clinical advice.

1. Try to plan and streamline your life so that you are not continuously busy.
2. Take some time off in everyday work. Take an afternoon nap if possible.
3. Don’t work on weekends; keep Sundays (if possible Saturdays) for yourself.
4. Take regular breaks – Go for vacations.
5. Exercise daily – 30 to 40 minutes of aerobic exercise (walking/jogging/cycling/swimming) and 10 to 15 minutes of stretching exercises/muscle strengthening exercises (gym with moderate weight training/Yoga like Surya namaskar etc.) – Remember, no need to do excessive exercise like marathon running, bodybuilding, etc.
6. Breathing exercises like meditation.
7. Pursue one’s hobbies and make time for them, whatever they may be, like reading, listening to music, or traveling, etc.
8. Take a good, refreshing sleep every day – 6 to 8 hours.
9. Develop a good social support system with family and friends. Dine together once in a while.
10. Give a break to social media intermittently; don’t look at any screens (TV/Mobile/Tablet) 1 hour before going to bed.
11. Experience the joy of letting it go sometimes; no need to chase the targets every time.

In conclusion, we should not completely remove stress from our lives, as it is essential for leading a normal, competitive life. However, we can certainly take steps to reduce stress and maintain our health. It’s important to recognize that not all stress is harmful; there is a distinction between “good” stress, known as eustress, and “bad” stress, known as distress. Eustress can motivate us, help us achieve our goals, and enhance our performance, acting as a positive force in our lives. On the other hand, distress, the negative form of stress, can lead to anxiety, exhaustion, and health issues if left unmanaged. Therefore, learning how to manage stress effectively is crucial. This can be achieved through various techniques we have already discussed above. By understanding the different types of stress and implementing healthy coping mechanisms, we can strike a balance that allows us to thrive in the face of life’s challenges while safeguarding our well-being.

Mission — Healthy Hearts

Dr. Tamiruddin A. Danwade

(Dr. Tamiruddin A. Danwade is a highly accomplished Consultant Interventional Cardiologist with a vast experience in treating a wide range of cardiovascular conditions. He is well-known for his expertise in performing intricate procedures with precision and care. At the Mother and Rhythm Clinics located in Seawoods and Kharghar, Dr. Danwade is dedicated to providing comprehensive care and support to his patients, ensuring their well-being and health. For appointments and inquiries, feel free to contact Dr. Danwade at +919321459928.)