压力与心脏健康

What’s stressful for one person may not be for another. 喜事(新婚), 升职, 新房)和不愉快的事情(生病), 被过度劳累, 家庭问题)会引起压力.

Everyone feels 和 reacts to stress in different ways. How much stress you experience 和 how you react to it can lead to a wide variety of health problems. That’s why it’s critical to know what you can do to manage your stress. Adopting serenity in the face of life’s challenges may help improve how you view stress 和 result in better quality of life 和 heart health.

压力，心理健康和心脏

Mental health can positively or negatively impact your physical health 和 risk factors for heart disease 和 stroke. 

Stress may contribute to poor health behaviors linked to increased risk for heart disease 和 stroke, 如:

• 吸烟
• 暴饮暴食
• 没有足够的体育活动
• 饮食不健康
• 超重
• 不按规定服药

Your body’s response to stress can include things 如:

• 头痛
• 身体的痛苦
• 胃痛
• 皮疹

压力还可以:

• 减少精力 
• 破坏你的睡眠
• Make you feel cranky, forgetful or out of control

A stressful situation sets off a chain of events. 你的身体会释放肾上腺素, a hormone that briefly causes your breathing 和 heart rate to speed up 和 your blood pressure to rise. These reactions prepare you to deal with the situation, giving you what is known as “fight or flight” response.

什么是慢性压力?

Chronic stress is when you experience stress for a long period of time 和 your body is in high gear off 和 on for days or weeks at a time. Chronic stress may lead to high blood pressure, which can increase risk for heart attack 和 stroke.

Can managing stress reduce or prevent heart disease?

Managing stress is good for your health 和 well-being. Further research is needed to determine more about how stress contributes to heart disease 和 stroke. Negative psychological 和 mental health is associated with an increased risk of heart disease 和 stroke. Meanwhile, positive psychological health is associated with a lower risk of heart disease 和 death.  

Negative mental health conditions include:

• 倦怠
• 抑郁症
• 焦虑
• 愤怒
• 悲观主义
• 对生活的不满

These conditions are associated with potentially harmful bodily responses, 如:

• 心率和节律不规律
• 消化问题增加
• 血压升高
• 炎症
• 流向心脏的血液减少

Positive mental health characteristics include:

• 幸福
• 乐观
• 感激之情
• 目标感和生活满足感
• 正念

People with positive mental health are also more likely to have health factors linked to a lower risk of developing heart disease, 如:

• 降低血压
• 更好地控制血糖
• 减少炎症
• 降低胆固醇

我该如何应对压力?

幸运的是，你可以通过以下方式来控制压力:

• 定期锻炼. It can relieve stress, tension, anxiety 和 depression. Consider a nature walk, meditation or yoga.
• 为朋友和家人腾出线上电子游戏飞禽走兽. It’s important to maintain social connections 和 talk with people you trust.
• 保证充足的睡眠. Adults should aim for seven to nine hours a night.
• 保持积极的态度. Keep a gratitude journal 和 write weekly entries. 
• 练习放松 techniques, such as meditating or listening to music.
• 寻找一个令人兴奋的爱好.  A hobby you enjoy can keep you engaged so you don’t dwell on negative thoughts or worries. 你可能想尝试烹饪或编织. 

Figuring out how stress affects your body is an important step in dealing with it. Identify sources of stress in your life 和 look for ways to reduce 和 manage them. A health care professional can help you find ways to manage your stress.

Stress management or relaxation classes can also help. 在社区大学寻找他们, 康复治疗方案, hospitals or by calling a therapist in your community.