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From Splurge Magazine Volume 4 Issue 3Volume 4 Issue 3 "Ask the Expert " by Dr. Joseph P. Galichia, M. D., F.A.C.C.
One of the cautions heard most often from health care professionals is to avoid stress. I often hear friends, colleagues or patients say they are “stressed-out”, which is now a favorite American catch phrase for when we are overwhelmed, overworked and tired. I have also seen the physical manifestations of what long-term, high-stress situations can do to the body. Stress is well-documented as a risk factor for cardiovascular disease. Since there is stress all around us, some unavoidable, I speak to my patients about managing stress more than eliminating it. One reason why stressful situations are so difficult on the heart is that we have a tendency to treat ourselves poorly in times of pressure, uncertainty, or must-do, have-to situations. It’s common that people under long – term stress lose a sense of moderation about their own well being. They tend to eat in unbalanced, unhealthy ways, they fail to exercise in an optimal way, and at times, they let go of the very hobbies that bring them the most satisfaction because they feel like luxuries, not necessities. People under stress have poor sleep habits, which can make every thing seem overwhelming.
The body responds by excreting hormones. Cortisol is a hormone talked about in the news, because that is one associated with the fat in the mid section (creating the infamous “apple” – shaped body). Cortisol affects blood sugar, blood pressure, and the immune system. As a cardiologist, I pay special attention to my patients who carry weight in their abdomens, because that is yet another strong indicator of heart disease. Here are some great ways to manage the effects of stress on your body, especially in times of personal upheaval (like a divorce, death, or chronic illness in the family), or environmental stress: Take your health seriously Though we are faced with situations in life that seem daunting (from a test at school, to a parent or child with illness), the best way to face them is with the best health you can have, and respect for the situation at hand. Even if its doing stretches in the kitchen, or a short walk, take time for yourself and pay attention to your body’s need for movement. Take a series of deep breaths This is an easy one to do, at work or at home. Sit, let your body relax as much as possible, and breathe deeply and slowly five times. Conscious breathing can bring your attention back to your body in a small way, and wake you up, and calm you down. Speak to your doctor about what’s going on If you have a history of heart disease, stroke or have a pre-existing condition, share your situational stress with your physician. He or she needs to know in order to get a greater understanding of changes in your life, and can possibly help manage the effects. Stress management is only one factor to living a heart-healthy lifestyle, but it is crucial to living a life of purpose, meaning, and value. Pray, meditate, sing, swim – whatever brings joy, and alleviates pain. These are just a few activities my patients have found that have greatly enhanced their lives. Treat yourself right, and find what works for you.
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Galichia Medical Group, P.A.
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Stress
Sometimes people turn to drugs or alcohol, which only accelerates the damaging effects of blood pressure and can cause other unwanted complications on their own. 