This is what long-term stress does to the heart

Long-term stress isn't just bad for your mood; it also takes a toll on your heart. A cardiologist explains exactly how chronic stress affects your heart and what you can do about it.

Metro previously delved into the effects of prolonged sitting on the heart .

"When someone experiences prolonged stress, the body remains in a kind of alert mode," cardiologist Arco Teske of the HartKliniek explains to Metro . "This means that two important stress systems are constantly being activated."

One system, the nervous system, causes heart rate and blood pressure to increase. It also releases more adrenaline and its cousin, noradrenaline. The other system, the hormone axis, causes the body to produce more of the stress hormone cortisol.

According to Teske, this is beneficial in the short term. But in the long run, it can contribute to atherosclerosis and cause narrowing and blockage of blood vessels. Chronic stress also often leads to other unhealthy behaviors. "Such as less exercise, poorer sleep, smoking or drinking more, which further increases the risk."

Long-term stress can ultimately lead to various conditions: “An increased risk of having a heart attack or stroke, higher blood pressure and unfavorable blood lipid levels, and in people with existing heart disease, faster recurrence of symptoms or poorer recovery.”

The root of long-term stress often lies in work. This can include situations with "high demands, little control or autonomy, and little social support." An expert previously explained when work stress becomes unhealthy .

Teske: "Work stress is often chronic. It occurs daily, sometimes for years. As a result, the body maintains a constantly heightened stress response. Other forms of stress, such as grief or a sudden crisis, are usually temporary, and the body then has a chance to recover. Long-term work stress is therefore especially harmful because it is structural."

There are no unique symptoms of stress, but according to the cardiologist, there are signs that stress is putting a heavy burden on the body. These include, for example, "a persistently elevated heart rate or palpitations, becoming breathless more quickly during exertion, chest pressure or pain without a clear physical cause, sleep problems, irritability or fatigue, and high blood pressure or deteriorating blood counts."

The physical symptoms mentioned above don't always mean there's something wrong with the heart. That can sometimes make things difficult. "Chronic stress, however, does cause structural changes in the blood vessels and the heart, which we then call heart disease. The symptoms are very similar."

People with existing cardiovascular disease are the most vulnerable, says Tekse. "Think of people who have previously suffered a heart attack, angioplasty, or bypass surgery."

People with little control over their work, such as those in production, healthcare, or transport, are also at greater risk. "Professions with high workloads and little autonomy, such as healthcare workers, police officers, and teachers, are more likely to experience stress-related heart complaints in research. We need to be extra vigilant in these professions."

In addition, susceptibility increases in middle age. "Especially in men, but also in women after menopause." Finally, the combination of stress and an unhealthy lifestyle is dangerous. This includes, for example, people who smoke, sleep little, and exercise little.

According to Teske, a healthy lifestyle is the strongest protective factor against the effects of stress. "People experiencing stress who still get enough exercise, eat well, and sleep appear to develop heart problems less often in studies than people experiencing stress who don't."

He mentions five pillars that can ensure that the body regains balance:

• Exercise: “Regular physical activity lowers stress hormones and improves blood vessels.”
• Recovery moments: “Consciously incorporate rest: walking, breathing pauses, relaxation exercises.”
• Sleep: “Good sleep restores the nervous system and lowers cortisol.”
• Social support: “Contact with others acts as a buffer against stress.”
• Learning to deal with stress.

According to Teske, there aren't many studies yet on ways to reduce stress that benefit the heart. But he does know: "Mindfulness training and relaxation therapy can lower blood pressure. Cognitive behavioral therapy helps break negative thinking patterns and reduce the stress response. Physical exercise, such as walking, cycling, and yoga, dampens the stress response and improves vascular function. And social interventions, such as support groups and talking to others, promote recovery."

Reducing stress not only impacts the body, but research also shows it improves quality of life. "Mental health is not optional, but integral to cardiac care."

Besides people tackling stress themselves, Teske also sees a role for businesses, healthcare institutions, and governments. "It's desirable that they actively support a healthy work and living environment, where mental stress is reduced and recovery remains possible. That really makes a difference for heart health." He envisions a healthy work-life balance without chronic overtime, flexible working hours, and a focus on mental well-being.

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