Work, daily activities, household chores, in short, all the chores that we have to carry out on a day-to-day basis can end up becoming a cause of sustained stress.
We are increasingly aware of the emotional and behavioral changes generated by maintaining very high levels of stress, but today we are going to talk about what the consequences can be at the physical level, especially the effects they can have on cardiovascular health.
While it is true that stress is not per se a cause of heart disease, all the changes that occur in the body at the level of the nervous and endocrine system can end up leading to cardiovascular diseases.
Cardiovascular changes
Some of the hormones that mediate this response, especially adrenaline and cortisol are, among other causes, those that generate changes at the cardiovascular level:
- Increases in blood pressure and heart rate: mediated by adrenaline, normally these increases are punctual in the face of stressful events, if maintained continuously it can lead to problems of high blood pressure.
- Arteriosclerosis: facilitates the increase of the accumulation of harmful substances in the walls of blood vessels, as well as the presence of triglycerides and cholesterol in the blood.
- Arrhythmias: when stress is extreme it can influence the heart to beat out of rhythm.
- Ischemia: due to lack of muscle oxygenation.
How to reduce stress?
Seeing the damage it can generate, it is important that we become aware of our stress level. We also have to keep in mind those actions that help us reduce it and keep it at more optimal levels. Here are some guidelines that can help you do it:
- Identify specific sources of stress: analyze whether they are avoidable or modifiable.
- Take care of food: reduce or eliminate consumption of stimulants, coffee, alcohol and tobacco, maintain a balanced diet low in fats and sugars.
- Perform physical activity regularly.
- Leave spaces for emotional expression and share with people who are important, such as family, friends or partner.
- Learn to set limits and say ‘no’, so as not to overload our agenda.
- Relax and leave time for rest. This will help us reduce the levels of physiological activation caused by stress and experience more pleasurable sensations.
