Stress is what we feel when we are under pressure, have too many tasks, or cannot handle a situation. In small amounts, stress can be good and help us overcoming challenges; However, stress in excess can have a negative effect on our mood, physical and mental well-being, or interpersonal relationships. Can stress be normal? A stress response is a defense mechanism, which protects us. It allows us to be alert, more attentive, and to be able to respond with the necessary actions to unexpected or less usual situations. The production and release of stress-related hormones, such as adrenaline and cortisol, is part of this stress reaction, and translates into an increase in heart rate and blood pressure to meet the greater oxygen demands that tissues and bodies have in these circumstances. Thus, acute, punctual stress is normal, protective, and part of our everyday life . It happens on different occasions and with varying intensity: a concern about someone or something, an exam, having to work after a bad night sleep, being late to pick up the children from school, having a tight deadline to meet, and so many others. And if stress becomes the norm? When stress is too intense or persists over time, especially when we feel out of control, our mental and physical health can be put at risk . Common causes of chronic stress in adults include: Marital problems; Financial difficulties; Professional issues; Difficulty in reconciling professional activity with family life, particularly when there are children or elderly people in charge; Loneliness. This sustained stress leads to changes in organs and body systems : In the autonomic nervous system; In the cardiovascular system; In coagulation; In immunity factors. Chronic and persistent stress causes symptoms such as irritability, disinterest, tendency towards isolation, difficulty sleeping and fatigue. Although stress is not a mental health problem, it can exacerbate or trigger problems such as anxiety or depression . Additionally, stress causes symptoms that can mimic other diseases , such as difficulty breathing, chest pain, diarrhea, fainting, sweating, among others. Is stress bad for the heart? Stress has been associated with an increased risk of cardiac events , namely arrhythmias, acute myocardial infarction, and stroke because due to its effects on the body, stress causes: Cardiac electrical instability; Myocardial ischemia; Rupture of atherosclerosis plaques; Formation of blood clots; Increase in blood pressure and heart rate; Increase in blood glucose and circulating insulin levels. Additionally, stress is associated with the consumption of alcohol, tobacco and drugs, which can also contribute to the onset of heart disease. In the general population, stress has been associated with a 30% higher risk of developing cardiovascular problems . In people with known heart disease, an episode of intense acute stress- for example, an intense argument, bad news, or even a football game - can increase the risk of an acute event by nearly five-fold. More rarely and in extreme situations, stress can even be responsible for an acute injury to the heart, called broken heart syndrome . Fight stress with a healthy lifestyle Factors that cause stress are not the same for all people, nor everyone reacts in the same way or intensity when affected by the same factors. Therefore, in order to combat stress, it is necessary to reflect and identify, for each person, what is causing it, what is the relative importance of different stress factors, and then try to control the physical and psychological reactions induced. It is common that this task needs professional support , for example from doctors or psychologists. However, there are also individual initiatives that help: Physical exercise has multiple direct and indirect benefits in stress management and health in general: It decreases physical reactions to stress moderating the response of increased heart rate and blood pressure; It contributes to cardiovascular health helping to control body weight and blood pressure and improving mobility; It decreases the risk of anxiety and depression. Eat a healthy diet ; Do not smoke ; D rink alcoholic beverages in moderation ; Promoting and cultivating family and friendship relationships allows having a good support network and reduces the likelihood of choosing less healthy stress management behaviors; When professional life, whether because of its demands or for any other reason, is a stress factor: set limits on working hours, enjoy weekends and vacations, resume your favorite hobbies, try to balance your personal and professional life; Reserve time to relax : from moments of doing nothing, to specific relax activities, depending on preferences. Author : José Ferreira Santos Sources Chinnaiyan KM. Role of stress management for cardiovascular disease prevention . Curr Opin Cardiol 2019;34:531-5. Kivimäki M, Steptoe A. Effects of stress on the development and progression of cardiovascular disease . Nat Rev Cardiol 2018;15:215-29. UNICEF. What is stress . The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
