Stress directly impacts to heart health (Cardiovascular disease)

In older days people don’t know about the heart disease but now days very often use to heard
cardiovascular disease. In today’s world stress is normal part of life and its surprise when a
kids told me a month back, I am stressed due to my daily busy schedule.  It is important to
manage stress to keep our heart healthy as chronic stress has a major impact on our
heart health and while high blood pressure can increase the workload of the heart
leading to damage to the arteries, inflammation can cause atherosclerosis, which
can lead to heart attacks.

Always remember health disease is not result of one day or one-week habits but its
replication of years habits. It is recommended to take long term actions instead of
short term. We encouraged to stress less and live more by considering these

  1. Meditation or Yoga: 15 minutes meditation or Yoga gives you energy to
    manage the day-to-day stress.
  2. Physical Activity: Regular exercise releases mood-enhancing endorphins
    and lowers blood pressure full day.
  3. Diet: Eat a balanced diet rich in fruits, vegetables, and proteins. Avoid
    excessive caffeine and processed foods. Add Green tea one or two times in a
  4. Adequate Sleep: Priorities quality sleep to reduce stress and support heart
    health. If your routing allows so, do napping for 10 to 15 minutes in daytime &
    plan walkup time before 6 am.
  5. Time Management: Organize tasks, set priorities and don’t overextend
    yourself always keep limit of any work or everything in your life.
  6. Seek Professional Help: If chronic stress persists, consult a mental health
    professional offline.
  7. Social Connections: Maintain strong relationships for emotional support with
    your friends or family member. You should have many sounders where you
    can explain your heart voice as well trust.
  8. Limiting Caffeine and Alcohol: Excessive caffeine and alcohol consumption
    can exacerbate stress and negatively affect heart health. Moderation is key.
  9. Professional Help: If stress becomes overwhelming or chronic, seeking help
    from a therapist, counselor, or psychologist can be beneficial.
  10. Regular Check-Ups: Routine medical check-ups are essential for monitoring
    heart health. Tread mill test is common preventive measurement for Heart health.
    Stress can contribute to conditions like hypertension, so early detection is crucial.
    Another aspect post Covid 19 heart would also suffer. Covid 19 was respiratory or
    lung disease so it temporary or lasting damage to heart tissues due to many factors
    like lack of oxygen, Myocarditis: inflammation of heart.

Lack of oxygen : As the virus causes inflammation and fluid to fill up the air sacs
in the lungs, less oxygen can reach the bloodstream. The heart has to work
harder to pump blood through the body, which can be dangerous in people
with preexisting heart disease. The heart can fail from overwork, or insufficient
oxygen can cause cell death and tissue damage in the heart and other organs.

Myocarditis: inflammation of the heart. The coronavirus may infect and
damage the heart’s muscle tissue directly, as is possible with other viral
infections, including some strains of the flu. The heart may also become
damaged and inflamed indirectly by the body’s own immune system response.
Coronavirus infection also affects the inner surfaces of veins and arteries, which
can cause blood vessel inflammation, damage to very small vessels and blood
clots, all of which can compromise blood flow to the heart or other parts of the
body. “Severe COVID-19 is a disease that affects endothelial cells, which form
the lining of the blood vessels,” Post says.

Yoga: way forward action for Heart health improvement

Yoga offers several ways to potentially reduce the risk of heart attack. Here’s a breakdown of how it can help:

1. Stress Reduction

  • Deep Breathing: Yogic breathing exercises (pranayama) promote relaxation, lower stress hormone levels, and optimize the nervous system’s balance. This reduces strain on your heart.
  • Meditation: Mindfulness practices in yoga help manage stress and anxiety, both major risk factors for heart disease.

2. Improved Cardiovascular Health

  • Lower Blood Pressure: Yoga has been shown to reduce both systolic and diastolic blood pressure, decreasing the risk of hypertension, a significant contributor to heart attacks.
  • Cholesterol Management: Studies suggest yoga may help lower “bad” cholesterol (LDL) and raise “good” cholesterol (HDL) levels.
  • Blood Sugar Control: Regular yoga practice can improve insulin sensitivity, aiding in blood sugar management, which is crucial for heart health, especially in those with diabetes.
  • Weight Management: Yoga can support healthy weight loss or maintenance, decreasing the burden on your heart.

3. Lifestyle Changes

  • Enhanced Physical Activity: Even gentler forms of yoga increase physical activity, contributing to overall heart health.
  • Better Sleep: Yoga can improve sleep quality, which is essential for cardiovascular well-being.
  • Healthy Habits: Yoga often inspires people to adopt healthier lifestyle habits, including better dietary choices and smoking cessation.

Specific Asanas (Poses)

While all types of yoga can be beneficial, some poses are particularly helpful for heart health:

  • Forward bends: Like Paschimottanasana (Seated Forward Bend) and Uttanasana (Standing Forward Bend)
  • Twists: Like Ardha Matsyendrasana (Half Lord of the Fishes Pose)
  • Inversions: Like Viparita Karani (Legs-Up-The-Wall Pose) and Sarvangasana (Shoulder Stand) – proceed with caution if you have high blood pressure or neck issues.

Important Considerations

  • Consult Your Doctor: Before starting yoga, especially if you have existing heart conditions, it’s vital to talk to your doctor.
  • Qualified Instructor: Find a qualified yoga instructor who can guide you through safe modifications and appropriate poses for your condition.
  • Gradual Practice: Start slowly and gradually progress in your yoga practice. Don’t push yourself too hard. Listen to your body.

Remember: Yoga should not replace prescribed medications or treatments for heart disease. It’s best used as a complementary approach alongside conventional medical care.

Meditation: Miracle to improve Heart Health

Meditation plays a valuable role in reducing the risk of heart attacks through several mechanisms:

1. Managing Stress and Anxiety
  • Calming the ‘Fight or Flight’ Response: Chronic stress triggers the release of stress hormones like cortisol and adrenaline, increasing heart rate, blood pressure, and inflammation. Meditation activates the parasympathetic nervous system, promoting relaxation and counteracting this stress response.
  • Improved Emotional Regulation: Meditation enhances mindfulness, helping you better manage anxiety and negative emotions that contribute to cardiovascular strain
2. Lowering Blood Pressure
  • Relaxation of Blood Vessels: Mindfulness-based meditation techniques promote the relaxation response, which can lead to a reduction in blood pressure, a major risk factor for heart attacks.
  • Reduced Sympathetic Activity: Meditation helps decrease the activity of the sympathetic nervous system, which is responsible for the body’s stress responses.
3. Supporting Healthy Lifestyle Changes
  • Better Sleep: Regular meditation can improve sleep quality, which is crucial for heart health. Poor sleep is linked to increased risk of cardiovascular problems.
  • Managing Weight: Meditation contributes to stress reduction and mindful eating practices, which can aid in weight management or healthy weight loss.
  • Reducing Substance Abuse: Meditation may help individuals manage cravings and reduce dependence on substances harmful to heart health, like smoking.
4. Direct Impact on Cardiovascular Health
  • Reduced Inflammation: Studies suggest meditation may help lower inflammation, a key contributor to heart disease.
  • Improved Heart Rate Variability: Meditation may improve heart rate variability (HRV), a measure of the heart’s adaptability, which is associated with better cardiovascular health.

How to Get Started

There are various meditation techniques, including:

  • Mindfulness Meditation: Focus on the present moment, your breath, and bodily sensations.
  • Transcendental Meditation: Use of a mantra to quiet the mind.
  • Guided Meditation: Following guided visualizations or instructions.

Important Considerations

  • Professional Guidance: If you are new to meditation, seeking guidance from a qualified teacher can be helpful.
  • Gradual Practice: Start with short sessions (even 5-10 minutes) and gradually increase the duration.
  • Consistency: Regular practice is key for optimal benefits.

Remember: Meditation is a complementary approach and shouldn’t replace traditional medical treatments or advice from your doctor. It works best alongside healthy lifestyle habits and any necessary medications for heart disease risk management.

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