Balancing Mind And Body During American Heart Month

February is American Heart Month, a month that focuses on drawing attention to and educating communities about heart disease. Heart disease occurs when the blood flow to the heart is either reduced or blocked. According to the American Heart Association, heart disease affects nearly half of adults in the US. 

What is American Heart Month? 

National Wear Red Day takes place during American Heart Month, on February 2nd. During American Heart Month and on National Wear Red Day, many people wear red (including the red dress pin used to support women's heart health) to show their support for heart disease awareness, also known as cardiovascular disease awareness.

American Heart Month is a time when you can reflect on your lifestyle choices and whether you have certain risk factors for developing cardiovascular disease, such as high blood pressure and high cholesterol, which can quietly damage the heart if left unchecked over time. In addition to physical risk factors, problems with mental health, such as stress, depression, and anxiety, may also be linked to cardiovascular disease.

As a result, a holistic approach that includes taking care of both your physical and mental well-being can be key for overall health. For example, opting for healthier food choices and taking steps to reduce stress may play a considerable part in preventing or managing cardiovascular-related issues. One way to effectively reduce stress may be to work with a licensed therapist online or in your local area.

What is heart disease?

In general, heart disease affects how well you can pump blood throughout your body. When your heart isn't working properly, you might develop health problems like clogged arteries, an irregular heartbeat, or a weak heart muscle. These problems can lead to serious conditions like coronary artery disease, arrhythmia, and heart failure. Cardiovascular disease (CVD) tends to be the leading cause of death in the United States, claiming 928,741 lives in 2020 alone.

Heart disease is the number one cause of death in women in the US. To address gaps in health for women regarding this disease, the American Heart Association created its initiative, Wear Red for Women.

Symptoms: High blood pressure and beyond

People with heart disease can experience various symptoms. Symptoms can often be subtle and are not always immediately recognized as a cardiac problem. The most common warning signs that individuals may experience include the following:

• Chest pain or discomfort

• Shortness of breath

• Fatigue

• Irregular beating

• Swelling in legs, ankles, and feet

While some individuals may remain asymptomatic or untreated, cardiovascular disease can lead to severe health consequences. It may be recommended to pay attention to any noticeable changes and consult with a healthcare professional if symptoms persist or worsen.

Risk factors

Certain factors can increase a person's risk of developing heart disease. Risk factors can range from specific lifestyle behaviors to genetics and family history. Risk factors for heart disease may include the following factors:

• High blood pressure

• High cholesterol levels

• Smoking

• Diabetes

• Being overweight or obese

• Poor diet

• Physical inactivity

• Excessive alcohol use

The connection between mental health and heart health

There can be a significant link between mental health and cardiovascular health. Overall mental well-being, including psychological and emotional health, can have a direct impact on physical health, as persistent negative emotions may contribute to the development of disease. 

For example, anxiety disorders can lead to elevated blood pressure, which may damage the cardiovascular system over time. Anxiety can also disturb sleep patterns and eating habits, potentially leading to unhealthy lifestyle choices, such as smoking or inactivity. In addition, chronic stress can increase the body's levels of adrenaline and cortisol, which can contribute to the development of cardiovascular problems.

What’s the research behind this connection?

Learning more about mental health and heart health can be a beneficial way to celebrate American Heart Month. Stress can come from sudden, intense emotions or long-lasting issues, such as ongoing work stress or financial troubles. One study found that this type of stress could contribute to heart attacks and other issues by speeding up the buildup of plaque in arteries or causing temporary dysfunction. 

The brain typically reacts to emotional stress by triggering bodily responses that can affect the heart. These responses, sometimes known as mental stress-induced myocardial ischemia (MSIMI), can lead to chest pain, heart attack, and irregular heartbeats. MSIMI can be particularly subtle because it often doesn't cause pain and can happen with less physical effort than other types of issues, meaning it can go unnoticed but still increase the risk of dying from cardiovascular problems.

Another study explored how positive psychological well-being, like optimism, can affect heart health. It looked at how programs like mindfulness and positive thinking exercises could improve mental well-being and possibly help cardiovascular health. More research may be needed to better understand these connections and to see if these programs can make a difference in cardiovascular health.

Self-care tips for heart health

Medication prescribed by a primary care provider is often recommended to manage cardiovascular problems like heart attacks and risk factors like high blood pressure and high cholesterol. However, lifestyle changes and self-care practices may also manage and potentially prevent complications from heart disease. As a result, we can approach health care with an awareness of not only the physical but also the mental aspects that affect our overall health. During Heart Health Month, you might try implementing some of these self-care practices into your daily life.

Practice relaxation techniques

Relaxation techniques can lower stress hormones, which may negatively affect cardiovascular health. Techniques like deep breathing, yoga, and progressive muscle relaxation may reduce blood pressure and promote cardiovascular health.

Eat a heart-healthy diet

Eating a heart-healthy diet that includes fruits, vegetables, whole grains, and lean proteins may help prevent heart disease. Foods rich in omega-3 fatty acids, like salmon, may be beneficial for health as well. 

Stay active

Regular physical activity, such as brisk walking or cycling, for at least 150 minutes a week may strengthen the heart muscle and improve circulation. Resistance training, like weightlifting, could further improve cardiac function by lowering resting blood pressure and increasing HDL cholesterol levels.

Get quality sleep

Sleep deprivation has been linked to higher risks of cardiovascular disease. Aiming for seven to nine hours of quality sleep each night can help the heart repair and regenerate. Consistent sleep patterns, such as going to bed and waking up at the same time daily, may also maintain overall health. 

Use mindfulness practices

Mindfulness practices, like meditation and tai chi, may promote cardiovascular health by reducing stress and improving heart rate variability.

Maintain social connections

Spending time with family or friends may improve health by providing emotional support and reducing stress levels, potentially decreasing the risk of cardiovascular-related issues.

Quit smoking and moderate alcohol use

Smoking is directly related to heart disease and, more specifically, heart attacks. Quitting smoking and moderating alcohol consumption can be key steps in improving cardiovascular health. Smoking cessation typically reduces the risk of coronary disease and stroke.

Get regular health check-ups

Regular health check-ups can catch early signs of cardiovascular disease, often making lifestyle changes and medical interventions more effective. Checking blood pressure, cholesterol, and blood sugar levels can be part of preventive healthcare.

Participating in American Heart Month could mean incorporating these self-care practices to support your cardiovascular system.

Incorporating therapy can help prevent cardiovascular disease

As mental health may be another factor linked to cardiovascular disease, therapy can be a helpful option for promoting physical health.

Therapy and counseling resources can provide psychological support to help individuals cope with the emotional aspects of cardiovascular disease. Stress management techniques may also help individuals maintain a heart-healthy lifestyle, as chronic stress has been linked to adverse cardiovascular events.

A study in England found that people who saw improvement in their depression after psychotherapy tended to be less likely to develop heart disease later on. They used health records from over 600,000 individuals and found this was usually especially true for people under 60. The study suggests that treating depression might lower the risk of cardiovascular problems, but more research is likely needed to prove this link.

Online therapy can serve as an alternative to in-person therapy for improving quality of life and stress management skills. Through digital platforms, individuals can receive support that is both convenient and impactful. Online therapy can offer benefits like increased reachability, which can be important for people in remote areas or those with mobility concerns. The convenience of receiving therapy from home and the availability of a wider range of specialists can be other benefits.

A study found that a special online therapy program led by nurses frequently helped heart disease patients improve symptoms of depression and overall quality of life. This program, called internet-based cognitive behavioral therapy (iCBT), was generally more effective than just participating in an online discussion forum.