Summary from: American Heart Association 2021, “How Does Depression Affect the Heart.” MEd, MN

February is National Heart Awareness Month, when we can focus on the health of our heart and make lifestyle changes that promote heart health.

You can take an active role in reducing your risk for heart disease. It is never too late to start some heart healthy habits. February is also the signature month for the American Heart Association’s Go Red for Women campaign and the message that heart disease is not only a man’s problem. Wear red on February 4th and help raise awareness of women’s number 1 killer – cardiovascular (heart/blood vessels) disease.

According to the Centers for Disease Control and Prevention, 659,000 Americans die from heart disease each year, that’s 1 in every 4 deaths. The number one cause of death for most age groups, heart disease affects all ages, gender, and ethnicities. Risk factors include high cholesterol, high blood pressure, smoking, diabetes, and excessive alcohol use.

It is important to recognize the connection between mental health and heart health. The dimensions of your body are interconnected: physical, psychological/emotional, social, and spiritual. It is therefore important to care for and nurture your whole body. This is often referred to as holistic care.

Mental Health has a physiological effect on the body. Depression, anxiety or stress cause the blood pressure to increase and blood flow to the heart is reduced. The body produces higher levels of cortisol which is a stress hormone. With prolonged stress these effects can lead to heart disease. Depression and anxiety can also develop after heart and other physical diseases. In other words, mental health affects physical health and physical health affects mental health.

If you experience depression, stress, or anxiety, these actions may be helpful. Try to identify the cause of your depression, stress or anxiety. If the contributing factors are easily resolved, do what you can to bring resolution. If it persists for more than two weeks, you may benefit from a therapist. Eat a heart healthy diet. Resist the temptation to eat comfort foods that oftentimes are high in sugar and fats. Choose fresh fruits and vegetables, cut down on fat and sugar and use healthier cooking techniques. If exercise is not a consistent part of your life. Begin an exercise regimen. Start gradually by taking a walk, fifteen minutes a day.

Work up to thirty to sixty minutes per day. If you find daily walks to be challenging, try to program four times per week into your lifestyle. If you are a smoker, talk with your physician about quitting. Lastly, listening to music, reading, or meditating can be therapeutic.

Do you know “Heart Attack Warning Sign?”

1. Chest discomfort
2. Discomfort in the arms, back, neck, jaw or shoulder
3. Shortness of breath
4. Other signs may include breaking out in a cold sweat, nausea or lightheadedness.

Some heart attacks are sudden and intense, but most of them start slowly, with mild pain or discomfort. If you or someone you are with has one or more of these signs, call 911 immediately. Get to the hospital right away. As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting and back or jaw pain.

###

References

• American Heart Association
• American Heart Association 2021, “How Does Depression Affect the Heart.” MEd, MN