How does stress affect your heart?
Short-term stress can increase your blood pressure and heart rate or in rare cases cause a condition called broken heart syndrome. Long-term stress can affect the brain's sensitivity to stress and fear, increasing inflammation and the risk of heart disease, as well as amplifying other issues which affect your heart such as poor sleep.
The way that stress can affect the heart in the short term
Extreme grief, shock or trauma can, in rare circumstances, cause a condition called Broken Heart Syndrome (Takotsubo Cardiomyopathy), which mimics a heart attack with sudden chest pain, shortness of breath and sometimes fainting. Women are more prone to it than men. It differs from a heart attack as it is caused by a muscle spasm in the heart (rather than a blockage in the artery) that temporarily restricts the flow of blood.(1)
One of the first physical signs of stress is a faster heart rate, or the heart feels as if it gives a leap. An old Irish expression is "bhí mo croí i mo bhéal"- my heart was in my mouth*. I love the expression 'jumped out of my skin' - so apt when the neighbour's vicious rat of a dog charges, snapping. In the short term, stress or a shock causes a reaction in a part of the brain called the amygdala, responsible for strong emotions like fear. When the alarm is experienced, the amygdala activates a fight-or-flight response. Stress hormones increase blood pressure and speed up the heart rate. Stored sugars are freed into the blood. This is a turbo-boost mode that allows us to have a quick burst of energy for fending off the neighbour's rat-dog or rapidly escaping his jaws. The body recovers quickly from this kind of one-off incident, and the heart rate returns to normal.
The way that stress can affect the heart in the long-term
Our stress reaction is often determined by our past experiences. Repeated events can change the way our brain and amygdala are wired. This is called plasticity and is part of what makes us capable of adapting to our environment. A person repeatedly exposed to stressful or traumatic experiences may become more sensitive to danger.(2) A small example of this may be someone who has to work with an office bully. Each unpleasant incident may increase feelings of wariness and dread. Primed for each new incident, they feel increasingly more sensitive and vulnerable. Their heart quickens for longer each time. Over time, it doesn't have to be something traumatic that primes the body for daily fight-or-flight. It can be small stresses like the daily commune, getting the fractious kids ready for school, or feeling overwhelmed, as if you can't keep up with the workload.
Research has shown a physical link between chronic stress (high activity in the fear-feeling amygdala) and an increased risk of heart disease.(3) Increased brain activity in the amygdala due to emotional stress directly causes an increase of white blood cells produced in the bone marrow, which in turn increases inflammation in the arteries. The more stress experienced, the more inflammation can occur in the cardiovascular system. Unsurprisingly, PTSD (Post Traumatic Stress Disorder) is linked with a greater risk of heart disease.(4)
The way stress and lifestyle factors can affect the heart
Stress also undermines heart health in roundabout ways by inhibiting sleep, influencing our food choices and increasing inflammation in the body. The good news is that this is something that can be improved. Every small change made may positively benefit heart health and help to boost stress resilience.
Reduce stress’ effect on the heart
Recognising that stress is having a negative effect is a very good first move. Keep notes of whether you have some (or many) of these signs and symptoms.
Are you...
- a worrier
- easily flustered or overwhelmed
- noise-sensitive
- easily irritated or annoyed
- forgetful or find it hard to concentrate
Do you sometimes get, or feel...
- tension headaches
- stomach or digestive issues
- your heart beating fast or chest pain
- trouble having sex
- weird body sensations
- muscle pain or tension
Reducing stress levels has been shown to reduce the markers of cardiovascular risk.(5) Deep breathing, meditation, yoga, walking, hobbies, socialising, journal-keeping and reading have all been found to reduce the symptoms of stress and to aid relaxation. Why not try one relaxation method every day? It's free and simple to do. Our stress pages have many useful tips for introducing calm into your life. There are also useful herbal remedies that may help support the nervous system:
Passiflora Complex Spray contains Passion Flower which aids relaxation, Lemon Balm and zinc in a pleasant tasting spray that is convenient on the go.
Passiflora Complex Tablets support the nervous system with a herbal combination of Passion Flower, Valerian and Lemon Balm, as well as magnesium and zinc.
Sleep
Less than 7 hours of sleep a night has been linked to high blood pressure, high cholesterol and obesity – all risk factors for heart disease.(6)(7) Make going to bed one of your favourite part of the day. Bring a warm, non-caffeinated drink and a good book. Buy yourself a really comfy new pillow. Aim for 9 hours in bed so that you can be guaranteed your 8 hours of good quality sleep. You'll find lots of good tips on establishing a regular, restful sleep cycle here. Try a herbal remedy such as Dormeasan Sleep if you still have trouble falling asleep, or if you wake in the night and have trouble getting back to sleep.
Eating habits
Stress affects our eating habits. During times that are emotionally fraught, we are more likely to be drawn to high-energy foods such as fatty, sugary treats and convenience meals. A combination of stress and poor eating habits increases the risk of heart diseases, by ramping up inflammation and the likelihood of high cholesterol, weight gain or obesity.(8) The Mediterranean diet has proven health benefits; it's been linked to a reduced risk of heart disease and better outcomes for both anxiety and depression.(9)
Inactivity
Studies conducted during lockdown confirmed the link between a lack of exercise and higher levels of stress, anxiety and depression.(10) Being aerobically fit can increase the heart's resilience to physical and mental stress. Aerobic exercise is any physical activity that increases your breathing and heart rate, such as walking briskly, running, cycling or dancing. Cardiovascular fitness can reduce the effect that stress has on the nervous system, making recovery time after a stressful event shorter.(11)
Talk to a health professional, such as a GP or insured medical practitioner, if you are experiencing panic attacks or are having difficulty managing symptoms of stress, anxiety or low mood. Heart symptoms or chest pain should be investigated, as it's always good to get these things checked out for peace of mind.
