Be still my heart: How your stress puts strain on your heart

In this modern life, stress is inevitable, but managing it properly is crucial for your health, including the health of your heart. Stress affects the heart because of the way the body responds to it. When stressed, your body activates the sympathetic nervous system—often called the “fight or flight” response. This triggers a cascade of physiological changes that put extra strain on the heart. Additionally, when stressed, many people resort to unhealthy coping mechanisms that create a spiral of health issues that can result in strain to the heart. Smoking, overeating, and increased alcohol are all underlying factors in heart disease.

Stress has short and long-term effects on heart health.
Short-term effects include increased heart rate, which triggers the”fight or flight” response, releasing adrenaline and other stress hormones that cause the heart to beat faster.

• Higher blood pressure – Stress causes blood vessels to constrict, temporarily raising blood pressure.
• Irregular heartbeats (arrhythmias) – Some people may experience palpitations or skipped beats due to stress.
• Chest pain – Tension and increased heart activity can sometimes cause chest discomfort, though it may not be a heart attack.

Long-term effects include:

• High blood pressure – Chronic stress can elevate blood pressure, increasing the risk of heart disease.
• Inflammation – Stress can contribute to inflammation, which is linked to atherosclerosis (narrowing of the arteries).
• Higher risk of heart disease – Long-term stress is associated with an increased risk of heart attacks, strokes, and heart failure.
• Unhealthy coping mechanisms – Stress can lead to habits like overeating, smoking, drinking alcohol, or lack of exercise, all of which negatively impact heart health.

Chronic stress and extreme emotional stress

Chronic stress can lead to inflammation, which plays a key role in atherosclerosis (a plaque buildup in the arteries). This makes arteries stiffer and narrower, increasing the risk of heart attacks and strokes. When stressed, the body releases cortisol and adrenaline. Cortisol contributes to inflammation and can lead to high blood sugar, high cholesterol, and weight gain, all of which increase the risk of heart disease. Adrenaline increases heart rate and blood pressure, forcing the heart to work harder. In cases of extreme stress, events like grief or shock can trigger stress cardiomyopathy, also known as “broken heart syndrome”—a temporary heart condition that mimics a heart attack. Anxiety and depression, often linked to chronic stress, also increase the risk of heart disease.

How to protect your heart from stress
There are ways to handle stress that will alleviate pressure on your nervous system and physical health to manage stress hormones and negative effects.

• Exercise regularly to reduce stress hormones that put a strain on your heart.
• Get your spinal nervous system checked by a local Chiropractic expert. Chiropractic has been shown in numerous studies to improve how our bodies handle day-to-day stress.
• Practice relaxation techniques like meditation, deep breathing, or yoga.
• Maintain social connections for emotional support.
• Get enough sleep to help regulate stress responses.
• Eat a heart-healthy diet to reduce inflammation and blood pressure.

If stress is causing significant heart-related symptoms, it’s best to consult a doctor. A quick onset of specific symptoms like severe or prolonged chest pain (especially with pain in the arm, jaw, or back); shortness of breath; fainting or severe dizziness; rapid, irregular, pounding heartbeat; cold sweats or nausea should be treated immediately.