Stress and your Heart. 

Can stress hurt your heart?

The evidence is piling up that the answer is yes, stress is bad for that ticker.

“There are studies to show that stress is comparable to other risk factors that we traditionally think of as major, like hypertension, poor diet, and lack of exercise,” says Kathi Heffner, PhD, assistant professor of psychiatry at the Rochester Center for Mind-Body Research at the University of Rochester Medical Center in New York.

Here steps you can take to fight stress and help protect your heart.

Focus on relaxation

Stress-reduction techniques and exercises such as yoga, meditation, and tai chi have been shown to lower stress hormones and bolster immune function.I like meditation, prayer, 

yoga is hard when you have bone disease and limited mobility 

Connect with friends

Spending too much time on your own can affect not only your mental health but your heart health as well. This holds true whether or not you’ve been actually diagnosed with heart disease.

So if your lacking on friends and or family get out side join a group a club take a fun class just meet people 

Eat right
Eating a balanced diet low in red meat and processed foods, high in fruits and vegetables, poultry, fish, and whole grains will not only keep your weight down but also have a more direct effect on the heart’s functioning: It keeps your blood sugar stable throughout the day so you can avoid destructive peaks lows.

Forget perfect
We all know that the type A personality the one constantly striving for perfection seems more prone to heart disease. But what it really boils down to,is hostility. “Hostility has been shown to be the key ingredient in what used to be termed the type A personality,” 
“Hostility is behavior that’s fueled by anger toward other people.” Research suggests that hostility may be a better predictor of heart disease than things like high blood pressure and being overweight.

Don’t hold grudges
Holding a grudge isn’t going to help in the heart health department. In fact your hurting not just loved ones but your own health as well

So get over it, forgive and move on. Someday when those people are dead you will regret not forgiving sooner
Research suggests that people experience more psychological stress and higher heart rates when they hold grudges than when they show forgiveness.

Lighten up
Laughter can burn up to 20% more calories than keeping that stone face, according to a 2005 study, which monitored adults while they watched funny and not-so-funny film clips. I love comedies, comedians laughing 

Don’t drink (too much) alcohol
Having too many drinks can raise triglycerides and blood pressure and even lead to heart failure. However, moderate drinking may actually ward off heart disease. Moderate means no more than one drink a day for women and two for men.

I drink a drink or 2 every few years maybe LOL 

Cut the caffeine
Caffeine can quickly raise your fight or flight response and all the attendant stress hormones.That’s good if you’re being chased by a lion but not so good if you’re caught in traffic or in line at the grocery store.

I stopped drinking caffeinated coffee and tea long ago

After I was diagnosed with HPB it aggravated me, so I switched to half caf by Folgers

And now just Folgers decaf for me. 

Limit emotional involvement
Not with people or pets !! 

But avoid getting too emotionally invested in things that don’t matter that much. Like the news , politics football games, baseball etc

Remember that book don’t sweat the small stuff ?

Well it’s true it’s all small stuff.
Get some sleep
So many people in our sleep-deprived society just aren’t getting enough z’s, or enough of the right kind of rest. An average of six to eight hours of sleep is recommended, according to most doctors 

I admit I’m lucky to get 4 in a row then off and on 

Seek help for depression
We all get depressed now and then 

Depression can increase the risk of heart disease and may shorten life span. If you’re depressed, medication, psychotherapy or cognitive behavioral therapy, and other treatments may help. The Cleveland Clinic recommends antidepressants known as selective serotonin reuptake inhibitors (SSRIs, such as Prozac and Zoloft) because they don’t raise blood pressure. So if you find yourself in a slump longer than normal seek advice from your doctor 

Exercise more
Want a cure all? Try aerobic exercises like running, walking, swimming, and even dancing. These activities help you feel better, lower your risk for diabetes, and make your heart stronger, it’s a trifecta of health benefits. Exercise can also help depression. Help you lose a few pounds and also enjoy some beauty that’s all around you that you miss when in a car 🚗 
But it’s very hard when you have Osteonecrosis that limits mobility 

Remember check with your doctor before starting or stopping anything out of the ordinary 




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