Stress has a powerful effect on the body and, along with other risk factors, predisposes individuals to heart failure. In the short run, the endocrine system is signaled to release epinephrine and cortisol, stress hormones that pump up the heart, fuel the muscles, raise blood pressure and boost the immune system. Over time, however, stress hormones released by prolonged stress are damaging, leading to hypertension, immune system damage and even heart failure. Learning to cope with stress and reducing oxidative stress within the body can significantly improve your well-being and reduce your risk for heart failure.
Step 1
Exercise regularly. Physical activity is on of the most effective therapies for reducing stress. According to "Exercise Physiology," a single bout of moderately intense exercise stimulates the heart to increase synthesis of protective proteins called stress proteins, which protect the heart against physical stresses.
Step 2
Learn relaxation techniques such as yoga, meditation or deep breathing exercises. Taking a warm bath, reading a book, listening to music or indulging in a massage can also be relaxing. Use what works best for you as a daily stress-reducing strategy.
Step 3
Follow the Dietary Approaches to Stop Hypertension, or DASH, diet which emphasizes low-salt foods, fruits, vegetables, whole grains and low-fat foods. The DASH diet has been shown to reduce high blood pressure or hypertension, and according to "Heart Disease Weekly," more than 90 percent of heart failure cases are preceded by hypertension.
Step 4
Load up on antioxidant vitamins C and E. Antioxidants are substances that inhibit the accumulation of free radicals due to oxidative stress in the body and play a key role in preventing damage to the heart.
Step 5
Enjoy a handful of grapes or a glass of red wine. A study published in the Journal of Nutrition revealed that a grape-rich diet can decrease low-density lipoprotein cholesterol, as well as reduce oxidative stress and inflammation that contribute to heart failure. These results were most likely due to the potent antioxidant phenolic compounds contained in grapes. Mayo Clinic says that resveratrol found in red wine helps lower cholesterol and protects the heart from damage.
Tips and Warnings
- Seek professional counseling if other methods are ineffective in coping with stress. Gardening, dancing or even cleaning your house can help defuse negative emotions that cause stress.
References
- "Total Nutrition: The Only Guide You'll Ever Need"; Victor Herbert, Gesell J. Subak-Sharpe; 1995
- "Exercise Physiology"; Scott K. Powers & Edward T. Howley; 2007
- Journal of Nutrition: Grapes and Cardiovascular Disease
- Mayo Clinic: DASH Diet: Healthy Eating to Lower Your Blood Pressure
- Medline Plus: Antioxidants
- Mayo Clinic: Red Wine and Resveratrol: Good for Your Heart?
