The heart stress nexus

Stress is a major cause for many medical conditions, one being coronary heart diseases. Stress causes hypertension, ventricular fibrillation, Atherosclerosis, narrowing of the arteries, increased LDL cholesterol levels, blocks and clots which ultimately lead to a heart attack.

The human body’s response to any kind of change or demand, whether positive or negative, is stressful to the body. This response is automatic. It is coordinated in the body by a part of the nervous system called the autonomic nervous system. Stress is unavoidable and is experienced by everyone at one time or the other. Some people can handle stress better while others who cannot handle it experience debilitating effects sooner or later.

Stress experienced by an individual is due to an interference that disturbs a person’s mental and physical health and well being. Stress usually occurs when one exceeds their physical or mental limits or beyond its normal range of capabilities. The results of stress can be harmful to individuals as well as families when such a condition occurs over a period of time. Since the level of stress cannot be measured the same way one can measure blood pressure or blood sugar it becomes difficult to gauge the intensity of stress. Scientific research has confirmed how crucial stress can be in causing and aggravating many different disorders. Physical and psychological stress increases the adrenal gland activity with an increase in the production of certain hormones like adrenalin and cortisol. Research has shown that when the brain is under stress, there is an excess production of the hormone ACTH. When in excess, this hormone interferes with the manufacture of white blood cells crucial for combating diseases thereby causing a decrease in the immune system response. These produce marked changes in the heart rate, metabolism, blood pressure levels and activity level. These reactions, though helpful to function more effectively can be damaging to the body in the long term.

Symptoms of stress

There are number of symptoms that can identify stress. Some physical symptoms of stress can be life threatening like:

• Increased heart rate (increased need for blood flow in the heart)
• Elevated blood pressure (increased tension in the walls of the blood vessels)
• Disturbances in the heart rhythm
• Increase in blood clotting and blood thickness

Less life threatening symptoms are:

• Increase in acid secretion in the stomach leading to pain, indigestion and heart burn
• Increase in muscle tension which may lead to head, neck and back aches
• Insomnia
• Fatigue and shallow breathing
• Skin rashes
• Loss of appetite or over indulgence in food or overeating

Stress management solutions.

The following stress management and relaxation techniques will help to deal with stress.

• Prayer
• Exercise. This helps to keep stress under control. One can engage in sports, group activities or indoor exercises.
• Deep breathing, pranayam and meditation to gain inner balance
• Yoga and stretching
• Prioritizing your objectives
• Handling anger and modifying behaviour
• Improve your diet; Try to follow a well thought out and balanced diet. A good diet helps to keep ones nervous system and immune system in good shape. Avoid or reduce foods with high saturated fat content like meat, eggs, butter, cheese and processed foods. Use olive oil or vegetable oils for cooking, use methods like steaming, stewing or grilling foods instead of frying. Reduce your daily intake of caffeine and alcohol as they can aggravate stress. Alcohol and smoking give only temporary relief and your health suffers with their use.
• Rest and sleep are very important for stress relief. Some may find this difficult, because stress often keeps you awake at night.
• Take up a hobby. They are great for relieving stress.
• If you find it difficult to handle stress, you must go for professional help and therapy.

One must remember that stress is an integral part of everyone’s daily life and one cannot expect to escape it altogether. It is one’s attitude to life that is important. All of us are vulnerable to stressful situations. The importance of one’s attitude to life depends on the acceptance of one’s own life. There should be clarity in ones views and perspectives so that it enables a practical and realistic course of action. This will predict if one emerges as a victor or a victim.