7 habits that help control stress

It is important to manage stress properly to maintain heart health.

While necessary for self-protection, stress can be very unhealthy. When it is chronic, it becomes a risk factor for cardiovascular disease, which, according to the Pan American Health Organization, is the leading cause of death worldwide.

A survey conducted by The Journal of the American Medical Association concluded that heart disease patients who experienced mental stress were more likely to suffer a non-fatal heart attack or die from cardiovascular disease.

“Other recent research shows that the chronic mental stress it can be as or more harmful to heart health than high blood pressure, cigarettes, obesity, a sedentary lifestyle, and other factors,” says Dr. Rizzieri Gomes, a cardiologist and quality-of-life improvement specialist.

How stress damages the heart

As the expert explains, stress directly affects the heart. “Stress causes a decrease in the amount of oxygen reaching the heart muscle, called the myocardium, increasing the risk of adverse cardiovascular events, such as a heart attack. Therefore, it is important to manage stress in everyday life to maintain good heart health. heart,” says Dr. Rizzieri Gomes.

reducing stress

In order not to reach an extreme level of the condition, doctors recommend a classic recipe: combine a healthy diet with a routine of frequent physical exercises. “Practicing high-intensity physical exercises, those that accelerate the heart rate cardiac, helps in the release of endorphins in the body. The hormone helps neutralize the adrenaline released by stress,” explains Dr. Rizzieri Gomes.

Health is something we cannot measure and is reminded of when we get sick. “For better heart health, the recipe is to change your lifestyle, and this is a trajectory we chart every day. Creating a new lifestyle is a long way to go, but you need to remember that changes I’m for you and for your life,” the doctor points out.

control stress

To help you control stress and ensure a healthy life, cardiologist Dr. Rizzieri Gomes gives some tips. Watch!

1. Exercise regularly

Try to make practice a way of life. Start with an activity that you enjoy. Go walk to the park alone, with a friend, with the dog, starting to swim in the building’s swimming pool, riding a bicycle… The first step is to understand what gives you pleasure in having the courage and desire to leave the house.

2. Adopt a healthier diet

Make the diet more balanced by eating fruits, vegetables and greens, as our body needs vitamins and minerals to function perfectly.

3. Drink water

Water intake is necessary, as many body functions depend on it to function properly.

4. Learn relaxation techniques

Techniques like meditation, deep breathing, and yoga can help reduce stress and anxiety.

5. Get quality sleep

With physical activity comes fatigue and relaxation, helping before bedtime. Sleep helps balance the entire body in the short, medium and long term. Sleep brings quality of life and health.

6. Set healthy boundaries

Learning to say “no” when necessary, knowing how far you can push yourself with overloaded tasks or situations (physically or emotionally), and learning to delegate tasks are actions that can reduce stress.

7. Find relaxing hobbies

Activities that help you relax and unwind, such as read a bookpainting or listening to music can help slow down the pace of daily life and thus reduce stress.

By Mariana Parker

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.