How to reduce stress to minimize heart disease and other chronic conditions
If you want to improve your health, but feel overwhelmed with where to begin, you’re at the right place. Dr. Jean Ann Beaton, a board-certified internal medicine physician at Dupont Private Health. In honor of heart health month, here are 4 ways to reduce stress and promote a healthy heart.
We all know that stress can have a detrimental impact on our mental and physical health, yet even with the awareness of its vast implications, not many of us seem to be tackling it effectively. Stress-related illnesses such as heart disease and other chronic conditions don't discriminate—they affect individuals from different backgrounds and experiences alike. Understanding how to better manage these feelings is essential when it comes to safeguarding your well-being; by learning effective techniques for reducing stress, you can help protect yourself against various ailments later in life. In this blog post, we’ll look at concrete methods for minimizing anxiety levels so that you potentially reduce the risk associated with heart disease and other serious medical issues.
Eat a healthy plant-based diet
Eating a balanced and healthy diet should be at the heart of your plan to reduce anxiety levels. Focusing on fresh fruits, vegetables, protein, and whole grains helps you increase essential vitamins and minerals while reducing unhealthy fats and other components which can contribute to feelings of unease or stress. Here are 3 easy plant-based breakfasts that can support a healthy heart. Eating regularly also contributes to good energy levels, as going too long between meals can leave you feeling fatigued or jittery, leading to an increase in anxiety. Water is also important to keep your body properly hydrated as it helps circulate oxygen and other essential nutrients throughout the body. Taking these steps to ensure your physical and mental well-being can go a long way in minimizing the risk of chronic illnesses like heart disease.
Get regular exercise and enough sleep
Reducing anxiety levels can have a dramatically positive impact on your health. Exercise helps release endorphins which are hormones that alleviate sadness and improve moods. Research has proven that regular exercise is beneficial to those who are stressed and feeling anxious. Additionally, ensure you get enough sleep every night to help regulate the body’s circadian rhythm and reduce anxiety-related hormones. While getting enough sleep can sometimes be challenging, a few small adjustments to your bedtime routine like staying away from screens before bedtime or increasing relaxation exercises like stretching or reading can make a significant difference in how you feel the following day. Taking proactive action steps like these to minimize your stress and anxiety levels will set you up for long-term success in improving both your mental and physical well-being.
Determine the source, and practice mindfulness and self-care
Reducing your levels of anxiety and spotting sources of stress in your life are important steps to living a healthy life. One approach to reducing stress is to develop a plan that identifies sources of stress, such as work or financial pressures. Consider how these stressors can be reduced or managed more effectively. Practicing progressive muscle relaxation where you focus on relaxing your body by tensing and releasing muscles can also be beneficial. Another effective method of reducing stress is to practice mindfulness and meditation regularly, which can help you become more aware of your thoughts and emotions and be better at managing the stress associated with them. Taking time out from your day and focusing on relaxation techniques such as deep breathing can also be beneficial. Incorporating mindfulness meditation into your day to clear the mind of overwhelming thoughts can help bring greater emotional stability. Additionally, taking time for yourself to do activities that you enjoy on a regular basis will help bring joy into your life.
Seek support from friends and family members
A concrete method to minimize anxiety levels is to seek support from trusted family and friends. It can be helpful to talk openly and honestly about how you are feeling and to focus on the things that lift your mood such as enjoying quality time with loved ones. Talking through anxious thoughts can help redirect them in a more productive direction while developing strong interpersonal bonds can also help boost confidence and reduce feelings of isolation, stress, and fear. Studies show that meaningful increases in social connectedness can go a long way in helping manage anxiety levels, potentially reducing the risk associated with heart disease and other serious medical conditions.
There are many different ways that you can help to minimize your anxiety levels. By following the tips we have listed above, you will be on your way to potentially reducing your risk for heart disease and other serious medical issues. It is important to remember that everyone reacts differently to anxiety-inducing situations and what works for one person may not work for another. The best thing you can do is find what works best for you and stick with it.
If you'd like support with your health, reach out to Dr. Beaton's office today.
This article does not constitute the practice of medicine, healthcare advice, diagnosis, or treatment. You should always talk to your healthcare provider regarding your specific medical needs.