How the heart and psyche are connected.
At the same time, only 7% of the respondents sought help from specialists providing professional psychological assistance. But it is anxiety disorders that have arisen due to stress that occupy the third place among the factors in the development of coronary heart disease and arterial hypertension.
“Why is the heart so disturbed?”
Stress is a state of the body, which is characterized by emotional and physical stress due to the influence of various factors. Scientists distinguish two main types of stress: eustress – positive stress, which increases the body’s endurance (for example, a wedding or the birth of a child), as well as distress – a negative type of stress, in which the body’s defenses are depleted, various diseases occur up to fatal cases.
During stress, the work of the adrenal glands – glands that are responsible for the formation of hormones and biologically active substances – increases several times. In particular, with a strong psychological experience, hormones such as adrenaline, norepinephrine and cortisol are produced in large quantities. As a result, the cardiovascular system begins to work in an enhanced mode, at the limit of its capabilities. “With an excess of stress hormones, our heart rate quickens, blood pressure rises, the activity of the blood coagulation system increases, which carries a potential risk of developing blood clots,” says Elizaveta Ebzeeva.
Change is ripe
A feeling of internal tension, anxiety, irritability, sleep disturbance, palpitations, a feeling of lack of air, increased fatigue, a decrease in mood, a change in appetite – each of these signals indicates that the body has been under stress for a long time. It is important to remember the methods of forming a healthy lifestyle that will help improve your well-being and the condition of your body. Our expert advises a serious revision of your lifestyle. First of all, you need to pay attention to the fact that your body is provided with the most necessary for its functioning. Among these factors:
– Sound, sufficient sleep. Duration of at least seven hours, in a quiet and ventilated room. Sleep disturbances lead to an excessive release of cortisol, which contributes to increased arousal and impaired adaptation to stressful events. In addition, lack of sleep leads to the risk of developing metabolic disorders and cardiovascular disease.
– Balanced diet. Tryptophan-rich foods (eg, bananas, turkey meat, cheese, wholemeal bread) should be included in the diet, as well as foods high in B vitamins and calcium (liver, eggs, milk), and foods rich in vitamin C (rose hips). , blackcurrant, sea buckthorn, kiwi, strawberries, citrus fruits, apples), raw vegetable salads and fresh fruit juices.
– Physical activity. Massage, swimming, running, exercising in the gym, and even walking up the stairs can help relieve stress and prevent cardiovascular disease. If the pedometer shows that you are walking 10,000 steps a day, you are done.
– Communication with loved ones. It is important to communicate with those to whom you have trust, to discuss with them your experiences and emotions. By the way, the VTsIOM survey showed that since the beginning of 2022, almost a third of began to communicate more often with friends and relatives.
– Relaxing techniques. If something pissed you off, offended or upset you, you can, of course, just cry or call your closest friend and complain. But you can also remember about breathing exercises. They work even more efficiently. Inhale through your nose for three counts, exhale through your pursed lips for four counts. This exercise can be repeated three or four times. It is also useful to alternate tension and relaxation of individual muscle groups, for example, by forcefully clenching and unclenching your fists, as well as pressing your feet to the floor and relaxing again.
– Assistance from a specialist. To alleviate the emotional state, you can seek help from a psychologist or psychotherapist, as well as a doctor to find out the cause of the ailment and choose the right treatment.
What will help strengthen the defense against stress?
More Hans Selye, a Canadian scientist who pioneered the study of biological stress, suggested using a combination of potassium and magnesium to treat and prevent acute processes in the myocardium under stress. Why exactly them? “Because it has long been proven that with a frequent and prolonged release of adrenaline and cortisol, which is exactly what happens with chronic stress, the body loses essential substances such as potassium and magnesium,” says doctor Ebzeeva. “Deficiency of these trace elements can lead to irritability, insomnia, decreased performance, as well as the development of serious cardiovascular pathologies: increased blood pressure, arrhythmias, the risk of developing myocardial infarction and stroke.”
Modern studies have shown that the use of potassium and magnesium leads to a decrease in the concentration of stress hormones – cortisol and aldosterone – during active physical activity, against the background of emotional or physiological stress (for example, overwork or lack of sleep) after 14 days of admission. But it is better to take both of these minerals in a course of at least one month. Potassium strengthens the myocardium and ensures a stable heart rhythm, while magnesium prevents vasospasm and improves their elasticity.