Did you know stress not only affects your mental health but also your cardiovascular health as well? Experts reveal that stress triggers risk factors like high blood pressure, unhealthy behaviors, inflammation, weakened immune systems, etc. that can lead to heart disease. However, stress can be manageable. Learn 10 effective ways to reduce stress for a healthy heart in this article. Get a consultation with the best cardiologists in Brooklyn.

10 Effective & Easy Ways to Reduce Stress for a Healthy Heart

Stress may not directly harm your heart; however, it triggers risk factors that lead to heart problems. Here are some effective ways to manage stress to keep your heart healthy, including:

1. Acknowledge your stress:

When you acknowledge your stress, it will lift the weight off your shoulders and help you ask for the help you need. Facing stress can help you reset your mind and take the chance to grow. Researchers say the brain gets rewired and tries to learn from the experience so that you can handle the same situation differently next time. So, think about whether the stress is a buildup or a more long-term issue. If it’s unrelated to anything, then maybe your mind and body need a break. If it’s tied to a more long-term problem, you can’t solve it immediately, then you should look for other ways to relax yourself.

• Chewing gum:

Chewing is a good way to relieve stress, if you have gum on you (particularly scented gum), chew it for at least 3 minutes. One study of 101 adults reveals that people who chewed gum during work have a lower stress response. Another study reveals intense chewing is required to achieve stress relief.

• Inhale essential oils or invest in a diffuser:

Inhaling essential oils may help you relax when you’re stressed, anxiety, and insomnia. This technique is known as aromatherapy, which focuses on using scents to achieve a holistic balance of physical, emotional, and psychological health. The essential oils that help you combat stress include:

• Lavender
• Rose
• Vetiver
• Bergamot
• Roman chamomile
• Frankincense
• Sandalwood
• Ylang ylang
• Orange blossom

Choose any of these scents based on your personal preferences. For example, if you like peppermint that reminds you of holidays at home, use peppermint. To use essential oils for stress, apply 3 drops onto a cotton pad and breathe it in deeply 10 times. You can also buy a diffuser for your room or desk that constantly releases a calming scent.

• Go on a walk:

Exercise or walking is an amazingly effective way to manage stress. First, it helps you to escape the situation. Second, your body releases endorphins, the neurotransmitters that make you feel warm and fuzzy. Walking helps you forget your previous tension and relax so you return to the situation calmer and more collected.

• Follow the yoga routine:

Yoga is not only the most effective exercise for stress, but it also works well for people of all ages. According to research, yoga can interrupt stress by producing an effect that stops the flight-or-fight response. A simple routine of yoga in the morning for at least 10 minutes can lower your cortisol levels, blood pressure, and heart rate. This routine can start your day with a lot of relaxation.

• Try 4-7-8 breathing:

This breathing technique can give your body an extra boost of oxygen which relaxes your mind and body. Deep breathing is one of the most popular and effective ways to lower anxiety, stress, and depression anywhere. To perform this, place the tip of your tongue against the roof of your mouth and keep it there. Close your lips and inhale silently through the nose and count to 4 in your head. Hold your breath for 7 seconds and then exhale through your mouth for 8 seconds by making a whoosh sound. Practice this mindlessly until your brain feels relaxed, mostly after 4 full breaths you feel relaxed.

• Try the emotional freedom technique (EFT):

This specific method involves tapping specific meridian points (areas of the body energy flows through, according to Traditional Chinese Medicine) and reciting setup phrases to help you acknowledge issues and accept yourself. To perform this, follow these steps:

• Identify what causes you stress.
• Rate it on a scale of 0 to 10 and write down how intense the issue is.
• Create a setup phrase that addresses that problem. As you know you are stressed about the deadline, you need to be deep and completely accept that.
• Tap on the nine meridian points including the eyebrow, side of eyes (temples), under eyes, under the nose, chin, the upper edge of the collarbone, and underarms 7 times. Repeat the phrase with each tapping point 2 to 3 times.

Rate the final intensity to see if your stress level has gone to 0 or not. If not, repeat the process.

• Talk in the third person:

Whether you’re alone or with a friend, talking can help you lower your stress level. Talking to yourself in the 3rd person in your mind can work as a form of self-control over negative emotions. According to researchers, this helps people to think about themselves more similarly to how they think about others. It also helps you distance yourself from an experience or situation. And it takes extraordinarily little effort to do it.

• Take a hot bath:

Taking a bath in hot water can wash away your stress in your bathroom. Hot water is known for releasing endorphins and increasing blood flow to the skin. It also helps to improve breathing, lower the risk of heart attack, lower blood pressure, and burn calories. It also helps to manage chronic pain because it helps to loosen muscles and reduce flare-ups.

1.  Clean your room, desk, or dishes:

Cleaning clutter will give you relief from a crowded space because cleaning is an effective mindfulness practice. One study found that students who wash dishes were in a good state of mindfulness and had positive moods. If you don’t get time to clean your space thoroughly, take this opportunity to organize items or tackle one cleaning task at a time. For example, if you have a load of laundry, use one cycle of washing and drying together to save time for your breaks.

Stress can increase the risk factors for heart disease. However, you can use the above-mentioned strategies to reduce stress and keep your heart healthy and overall well-being.

If you need help with cardiology issues, visit our cardiology clinic in Brooklyn to get professional medical help. For any cardiovascular problems, call us on +1(347) 384-5690. The Cardiologists at Doral Health & Wellness consistently have outstanding patient satisfaction ratings. The professionals at Doral Health & Wellness Cardiology Brooklyn can improve their patient’s health and quality of life because of their vast training and experience. New Yorkers can get the greatest medical, surgical, and cardiovascular care at Doral Health & Wellness Brooklyn. Visit us at 1797 Pitkin Avenue, Brooklyn, NY 11212.