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When a person feels deep sadness, we sometimes say they have “a heavy heart.” These feelings could be more than emotions at play for people at risk of heart disease, especially if they last a long time. The American Heart Association notes evidence linking mental health with cardiovascular health, known as the mind-heart-body connection, and recommends improving psychological health as a way to improve heart health.
Part of this connection between the head and the heart stems from hormones released when someone deals with a stressful situation. These hormones—adrenaline, cortisol, and noradrenaline—give the cardiovascular system an energy jolt to help the body get through taxing moments. Stress hormones can rise during brief events like narrowly avoiding a car crash, or prolonged experiences like caregiving for aging parents.
When a person has chronic mental stress day in and day out over a long period of time, the heart can become stressed as well. Consistently higher stress hormone levels can elevate blood pressure, heart rate and blood sugar—cardiovascular risk factors for:
Heart health can also be connected to behavioral health conditions, such as clinical depression or generalized anxiety disorder. These conditions can make it difficult to eat, sleep, or enjoy social activities. A person may try to cope with symptoms on their own, or self-medicate by drinking alcohol, or smoking tobacco. Depression can make it hard to get out of bed and be active. These activities can raise the risk of developing heart conditions.
The connection between mental health and heart health goes both ways. Patients with undergoing treatment for heart conditions may experience depression due to grieving the change in their health or low energy from medications such as beta blockers. They may feel anxious about medical procedures or develop post-traumatic stress disorder.
The good news is there are ways to boost heart health, reduce stress, and improve mental health all at the same time. Consider these three action-oriented tips to help.
1. Add healthy habits to daily routines.
Have a conversation with your primary care provider about healthy changes you could make to your lifestyle to support heart and mental health. Here are some great starting points:
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Evaluate your exercise level. A sedentary lifestyle occurs when little to no physical movement is part of a daily routine, which can contribute to poor heart health-. The Centers for Disease Control and Prevention (CDC) recommends 30 minutes of physical activity per day and 2 days of strength-strengthening activity each week to counter the effects of a sedentary lifestyle. Regular exercise not only contributes to a stronger and healthier body but also helps reduce anxiety and depression symptoms while promoting better sleep quality.
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Choose a heart-healthy diet. Include a balance of fruits, vegetables, whole grains, and healthy fats. Whole foods—like those included in the Mediterranean Diet—are research-proven to support heart health by lowering cholesterol, blood clot risks, and inflammation.
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Limit alcohol intake and quit smoking. Excessive alcohol use can lead to high blood pressure and could cause heart failure, while tobacco causes artery-blocking plaque to build up and calcify. Curbing both activities may help your mind stay clear while reducing cardiovascular risks.
2. Rest and recharge your emotional battery.
The National Heart, Lung, and Blood Institute recommends 7 to 9 hours of sleep for adults each night to maintain good health. Achieving this goal can be challenging due to various obligations but sleep deprivation and deficiency can wreak havoc on both heart health and emotional well-being.
Some mindful ideas for building more rest into your day include:
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Try yoga and mindfulness. A type of exercise that incorporates strength-building postures with meditation techniques that link body and mind—or calming deep-breathing exercises can help reduce stress. Deep breathing exercises are easy to squeeze in during breaks at work because they can often be performed in minutes.
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Slow down before agreeing to extra commitments that can cause anxiety. It can be hard for some people to say no. But saying no can be done tactfully, and setting personal boundaries can help free up more time in a busy day. That newly found time can be spent in ways that bring you joy.
If an abundance of anxiety is keeping you up at night, talk with your doctor about treatment options.
3. Stay connected with the people you care about.
There are factors in society that influence overall health. Things like access to food, stable housing, employment, and being near other people can have an impact on our mental and physical well-being.
Social isolation can impact your heart risk. The CDC notes that older adults who are isolated have a significant increase in their risk of heart disease higher risk of stroke, and higher rates of depression and anxiety.
Be sure to stay social and avoid isolation. Friends, family, and coworkers play a vital role in our quality of life. When you’re able to share your worries with a trusted confidant, or have a laugh with a good friend, stressful loads feel lighter.
Related reading: Research: Loneliness and Social Network Impact on Mental Health Well Being.
Know when it’s time to talk with your doctor.
While lifestyle changes, getting plenty of rest, and maintaining relationships can go a long way in improving heart and brain health, it’s important to understand that stress can’t always be managed on your own.
Remember, mental health conditions deserve treatment just like physical health conditions. Therapists can help you learn stress management techniques. Psychiatrists or primary care providers can discuss potential medications to help reclaim a happy, healthy life. Your mind—and heart—will reap the benefits.
