Stress Management Techniques for a Healthier Heart

Posted on December 07, 2023
Stress Management Techniques for a Healthier Heart

Life can be really fast, and that can make our hearts stressed. But don't worry. Dr Jasna’s the best Ayurvedic Clinic in Dubai got your back. In this blog ‘Stress Management Techniques for a Healthier Heart,’ we’ll discuss and talk about the simple ways to fight stress and keep your heart healthy. We'll talk about easy things you can do, like thinking calmly, exercising, eating well, and relaxing. These things can help lower stress. When we understand how stress affects our hearts and use these easy methods, we can take better care of ourselves. Our goal is to give you the tools you need to make yourself feel better and stay healthy.

What is Stress?

Stress is how your body reacts when you feel worried, tense, or overwhelmed by something. It's like your body's alarm system that can get triggered when you face a tough situation or feel pressure. This feeling might make your heart beat faster, your muscles tense up, and your mind race with thoughts. Stress can happen because of work, school, or even personal problems. It's a natural response, but too much of it for a long time cannot be good for your health.

Causes of Stress

  • Overwhelming mental/emotional pressure

  • Major challenges in life

  • Being in worrisome situations

  • Situations or their outcomes are out of our control

  • Overwhelming responsibilities

  • Monotonous life

  • Experiencing discrimination or hate/abuse

  • Traumatic experiences

Stress and Heart Disease: What’s the Link?

Stress can cause cardiovascular problems in various ways. When you're stressed, your body releases hormones like cortisol and adrenaline, which can raise blood pressure and heart rate. Long-term stress might lead to unhealthy habits like overeating or smoking, which can harm the heart. Also, constant stress can strain the cardiovascular system, increasing the risk of heart disease, heart attacks, or strokes. Managing stress through relaxation, exercise, and healthy habits is very important. Reducing stress can also help you lower the chances of heart issues, keeping your heart healthier and happier.

Ayurveda For Stress

Ayurveda links stress and heart health to three energies: Vata, Pitta, and Kapha. These energies, or doshas, govern our stress levels. Most people possess a combination of these energies, affecting their overall well-being. Vata controls movement and can lead to anxiety if imbalanced. Pitta influences digestion and can cause irritability under stress. Kapha manages stability and may induce lethargy or depression when imbalanced. Ayurveda emphasizes balancing these energies through diet, lifestyle, and herbal remedies to reduce stress's impact on the heart. Understanding and managing these doshas can promote mental tranquility, supporting a healthier heart.

Ayurveda Treatments That Can Help with Stress

Pizhichil: This is like having a relaxing oil bath that helps tone muscles by pouring warm, medicated oil over the body.

Shirodhara: It's a soothing therapy where a steady stream of special oil flows onto the forehead, calming the nerves and reducing stress.

Shirovasthi: This treatment rejuvenates the nervous system by using a cap to hold warm, herbal oils on the head for a certain time.

Thalam: It's a method to relax the nerves by applying herbal mixtures specifically to the top of the head.

Thalapothichil: This involves applying a paste made of medicinal herbs to the head, providing nourishment to the nervous tissues.

Njavarkizhi: Stress relief is achieved through a full-body massage using a pouch filled with medicinal rice gruel.

Elakizhi: It's a therapeutic massage where warm pouches containing herbs are used to ease tension and promote well-being.

Tips to Manage Stress for a Healthier Heart 

We’ve listed some of the best tips that can help you cope with managing stress and maintaining a healthy heart.

  1. Regular Excercise

Regular exercise is like medicine for the heart and stress. When we exercise, our body releases chemicals that make us feel good, reducing stress. It also strengthens the heart muscle, improving blood flow and lowering the risk of heart disease. Even a short walk or a fun activity like dancing can help. Exercise helps both our heart and our mind by keeping stress at bay and making us feel better overall.

  1. Balanced Diet

A balanced diet, rich in fruits, veggies, whole grains, and lean proteins, supports both stress management and heart health. Nutrient-dense foods provide essential vitamins and minerals that regulate stress hormones and boost mood. They also help maintain a healthy weight and reduce the risk of heart disease by managing cholesterol and blood pressure levels. Eating well supports a healthier body, better equipped to handle stress while safeguarding heart health.

  1. Time Management

Managing time means organizing tasks and taking breaks. When we plan our day, it's easier to handle things without feeling too stressed. This helps our hearts stay healthy because we're not always feeling overwhelmed. When we make time for work and also for relaxing, our stress goes down, and that's good for our heart. So, organizing time helps us feel better and keeps our hearts healthier too.

  1. Limited Caffeine and Alcohol

Having less coffee and alcohol can help handle stress and keep your heart healthier. Too much coffee can make you feel more stressed and speed up your heart. Drinking less coffee can help you stay calmer. Too much alcohol can mess up your sleep, making you feel stressed and affecting your heart. If you drink less alcohol or none at all, you'll sleep better and your heart will be healthier. It's good for stress and your heart to not have too much of these things.

  1. Mindfulness and Relaxation Techniques

Mindfulness and relaxation methods help your heart by calming down your mind and body. When you do things like deep breathing or meditation, you can lower stress. This is good for your heart because it keeps it from working too hard when you're stressed. Doing these practices regularly can make your heart healthier and make you feel more peaceful overall.

  1. Set Realistic Goals

Setting realistic goals helps reduce stress and supports a healthier heart. It allows you to focus on achievable steps, preventing overwhelming feelings. Realistic goals break down big tasks into smaller, manageable ones, making progress feel more attainable. This approach reduces stress caused by unrealistic expectations and boosts confidence as you accomplish each step.