Anxiety and Heart Health: How Stress and Anxiety Affect Your Heart

 Anxiety and Heart Health

Anxiety is among the most pervasive mental health conditions worldwide. Work pressures, finances, and relationships or health issues create daily experiences of anxiety for millions of individuals globally. Anxiety has generally classified as a mental health disorder; however, emerging studies show that anxiety can also impact physical health, most especially heart function.

The link between anxious thoughts and physical well-being suggests that anxiety if left untreated, can result in the body being unable to calm down, resulting in prolonged periods of accelerated heart rate, elevated blood pressure, and other detrimental effects of long-term use of the cardiovascular system. Those diagnosed with a diagnosis of anxiety also have a more diffused risk of cardiovascular disease and are more likely to suffer from a cardiovascular event than are those who do not have an anxiety disorder.

This article will cover:

• What anxiety is
• The relationship between anxiety and heart health
• Why chronic anxiety contributes to damage of the cardiovascular system
• Symptoms that may suggest anxiety is damaging your heart
• Holistic ways to support the health of your heart

A better understanding of the interconnection of the two aspects of your well-being (mental and heart health) may lead to greater outcomes for you in both areas.

What Is Anxiety

Anxiety is the body's natural response to stress, specifically as part of your body's fight-or-flight response; it enables you to respond quickly to threats.

When you feel anxious, your body releases a variety of hormones associated with the stress response, including:

• Adrenaline
• Cortisol
• Norepinephrine

Each releases adrenaline into circulation, which prepares your body to defend or flee from danger by raising your heart rate and increasing your breathing rate.

Feeling anxious from time to time is entirely normal, such as:

• Before taking an exam
• Before a job interview
• Before giving a presentation

However, feeling persistent or excessive anxiousness can negatively affect your mental and physical health.

Some of the most common anxiety disorders are:

• Generalized Anxiety Disorder
• Panic Disorder
• Social Anxiety Disorder
• Health Anxiety

These disorders can create long-term stress for the heart and impact cardiovascular health.

Understanding Heart Health

Cardiovascular health is the state of your cardiovascular system (the heart, blood vessels and blood pumping around your body). 

The heart pumps blood throughout your entire body so that your body's organs and tissues can receive oxygen and nutrients.

A properly functioning heart relies on several things, including:

• Maintaining normal blood pressure
• Healthy cholesterol levels
• Good circulation
• Strong cardiac tissue

When one or more of these important components diminish, serious implications, such as the following, can occur:

• Coronary artery disease
• Heart attack
• Stroke
• Heart failure

Comprehending Heart Condition

Heart conditions include:

• The Heart
• The Blood Vessels
• Blood Circulation

The Heart pumps Blood to Each Part of your Body. It transports Oxygen and Nutrients to the different organs in your body.

There are certain factors that promote a healthy Heart.

These include:

• Normal Blood Pressure
• Normal levels of Cholesterol
• Good Blood Circulation
• Strong Heart Muscle

Having poor heart conditions resulting from any of these violations can produce some serious heart complications. Some examples are:

•  Coronary Artery Disease
• Heart Attack
• Stroke
• Heart Failure

Cardiovascular disease is the leading cause of Death World wide therefore it is critical to gain knowledge of the various things that can affect heart conditions.

The Connection Between Anxiety and Heart Conditions

Research indicates that there is a significant link between Anxiety and Heart Disease.

Studies show that experiencing Anxiety places individuals at a greater risk for:

• Coronary Heart Disease
• Heart Attack
• Heart Failure
• High Blood Pressure

One large scale Meta-analysis concluded that Individuals experiencing Anxiety Disorders were much more likely to develop Cardiovascular Disease as their Anxiety Disorders persisted.

A study encompassing over 85,000 individuals provided evidence suggesting that those individuals suffering from either Anxiety or Depression had a significantly increased risk for Heart Attack, Stroke and Heart Failure.

The connection between Anxiety and Heart Disease is very complicated and can affect the Heart in various different ways.

Anxiety and the Cardiovascular System

1. Anxiety Increases Heart Rate

When you experience anxiety, your body releases adrenaline. Adrenaline causes your heart to beat faster (Tachycardia)

If your heart beats too fast (at an accelerated heart rate), your heart's normal function may be negatively impacted (i.e., it may not pump blood effectively).

Repeated episodes of a fast heart rate can lead to increased stress on your heart and blood vessels.

2. Anxiety Causes Increased Blood Pressure

When a person suffers from chronic anxiety, they often experience high blood pressure (hypertension).

Stress hormones (such as adrenaline) are released into the bloodstream, which cause your blood vessels to constrict (narrow) and therefore increase blood pressure (hypertension).

Chronic hypertension can damage your arteries, heart muscle, kidneys and brain. Long-term high blood pressure (hypertension) is among the most serious risk factors for developing heart disease.

3. Anxiety Leads to Chronic Inflammation

Chronic anxiety causes a person to develop chronic inflammation.

Inflammation chips away at the inner lining of blood vessels over time (a little at a time).

Ultimately, chronic inflammation creates a condition called Atherosclerosis, which is the accumulation of fatty deposits in arteries.

Chronic inflammation has been attributed to coronary artery disease (heart attacks) and cerebrovascular disease (strokes).

4. Anxiety Leads to Hormonal Imbalances

Some of the stress hormones formed when you experience anxiety are cortisol.

The hypothalamic-pituitary-adrenal (HPA) axis controls your stress hormones, including the release of cortisol, so that your body can effectively respond to stress.

If you suffer from chronic anxiety, your body will produce more cortisol, which accumulates in the body and may result in:

• Increased body fat
• Increased blood pressure
• Increased cholesterol
• Increased risk for heart disease

Studies link high levels of cortisol from chronic anxiety to heart disease.

5. Nervous System Issues Related To Anxiety

The autonomic nervous system (ANS) is responsible for automatic functions such as your heart rate and breathing. Anxiety impacts the ANS.

Chronic stress can disrupt the ANS and cause abnormal variance in your heart rate, leading to cardiovascular strain.

When someone suffers from anxiety, it may feel like they are experiencing heart disease.

Signs Of Anxiety Affecting The Heart

Many anxiety symptoms may mimic the symptoms of heart disease.

Some common symptoms of anxiety that may be similar to heart disease symptoms include:

• A rapid heartbeat
• A feeling of tightness in the chest
• Difficulty breathing
• Dizziness
• Fatigue
• Sweating
• Heart palpitations

These symptoms can frequently be mistaken for a heart attack.

If you have any of the above symptoms frequently, please seek medical advice.

Does Anxiety Cause Heart Disease?

While anxiety on its own does not always cause heart disease, chronic anxiety can increase the risk factors for developing cardiovascular disease.

Those risk factors include:

• High blood pressure
• Inflammation
• Poor lifestyle habits
• Poor sleep
• Increased cortisol levels

Research shows that generalized anxiety disorder is significantly related to increased risk of developing coronary heart disease and having a heart attack.

For this reason, it is important to manage anxiety to protect the health of your heart.

Unhealthy Lifestyle Habits That Link Anxiety To Heart Disease

Anxiety can also influence behavior.

People with chronic anxiety are associated with some equally unhealthy behaviors that have been proven to be linked with cardiovascular disease. Such unhealthy behaviors include:

• Smoking
• Overeating
• Poor sleep patterns
• Lack of physical activity
• Alcohol misuse

These behavioral patterns contribute to an increase in the likelihood of developing cardiovascular disease.

Symptoms Anxious Individuals May Experience Related To The Heart

Signs of anxiety affecting the heart in an individual may include:

• Frequent heart palpitations
• High blood pressure
• Chest pain with physical exertion
• Extreme fatigue
• Poor sleep
• Breathing difficulty

If you experience the above symptoms frequently, please consult your physician.

How to Naturally Protect Your Heart from Anxiety

Exercise frequently.

Exercise reduces anxiety levels and helps protect your heart.

By exercising, you can:

• Lower your blood pressure
• Improve your circulation
• Reduce the level of stress hormones in your body
• Strengthen your heart muscle

Recommended forms of exercise:

• Walking
• Swimming
• Cycling
• Yoga

Use relaxation techniques

Relaxation techniques help calm your mind and body.

Examples of relaxation techniques are as follows:

• Meditation
• Deep breathing
• Mindfulness 
• Progressive muscle relaxation

All of these techniques will help lower the level of cortisol in your body and improve your heart health.

Listen to music

Music therapy can reduce anxiety and can help lower stress and anxiety levels by listening to soothing music to help slow your heart rate and blood pressure.

Get good sleep

Poor sleep increases your chances of having anxiety and heart disease.

Tips for getting quality sleep include the following:

• Establish and maintain a regular sleep schedule.
• Avoid caffeine in the evening.
• Avoid using screens after dark.

Maintain a nutritious diet

Eating a balanced diet full of nutrient-rich foods such as fruits, vegetables, whole grains, fish, and nuts, will help reduce your stress levels and also promote proper cardiovascular health.

On the other hand, avoid consuming too many sugary and/or salty foods, as they do not provide beneficial nutrients to your body.

When to speak to a doctor

It is important to seek help from your physician if you are experiencing severely disabled anxiety continuously or intermittently.

Your physician may provide:

• Therapist
• Lifestyle modification
• Medication
• Stress management techniques

If you are treated for your anxiety, this will also greatly improve your heart health.

Summary

Anxiety is a physical condition that has been proven to cause actual problems for your heart using science-based studies. Anxiety will negatively impact your heart and circulatory system by raising your heart rate, blood pressure, and causing inflammation.

Chronic anxiety has been linked with increasing an individual's risk of developing heart disease and other issues associated with the heart and circulatory system over time.

However, many lifestyle modifications will help protect your mental health in addition to keeping your heart healthy, including using positive coping mechanisms to help you manage anxiety effectively, eating a well-balanced diet, exercising regularly, and getting enough sleep. These same positive coping mechanisms used to help you manage your anxiety will significantly reduce the symptoms associated with anxiety and improve your overall heart function.

While taking care of your mental health is important for your brain, it is also necessary for your heart.

FAQs

How quickly can I reduce my anxiety?

Some of the most effective ways to calm your anxiety quickly include:

• Deep breathing​
• Meditation​
• Listening to music (soothing)​
• Exercise

Is anxiety a lifelong condition that causes heart damage?

Occasional bout of anxiety does not cause heart or circulatory damage; however, chronic anxiety increases a person’s risk of developing long-term heart and vascular health problems.

Can anxiety lead to a heart attack?

Yes, anxiety can result in increased heart rate and blood pressure, which can lead to a heart attack.