FEBRUARY 10: TRY SIMPLE ACTIVITIES TO REDUCE STRESS

29 Days to a Healthier Heart

While the link between heart disease and stress is still being investigated, studies do indicate that anxiety contributes to the development of heart disease (Tacon et al., 2003).  Stress, a physical manifestation of anxiety, causes a temporary elevation in blood pressure and heart rate.  Chronic stress may cause weakening of arterial walls, while also weakening the immune system and accelerating the aging process.

Studies have found that mindfulness-based stress reduction techniques, such as those used in Dr. Jon Kabat-Zinn’s mindfulness-based stress reduction program, reduce stress and anxiety and may be beneficial for those with heart disease (Tacon et al, 2003).

Simple ways to reduce stress:

• Write it down – write a ‘to do’ list so that you can stop carrying this mental list around and can experience the calming sensation of crossing things off of the list as you accomplish them!
• Get moving – in addition to the many other benefits of exercise, regular physical activity has been shown to decrease stress and improve mood
• Take a breath – breathing, especially deep, conscious abdominal/’belly breathing’ helps to ground us and calm down the swirling reactive state that can occur when we’re caught up in feeling stressed. Breathing is controlled by the parasympathetic nervous system which is responsible for rest and relaxation in the body.
• Meditate – take even a few moments to calm your mind and focus on only one thing – whether this is your breath, sensations in your body, the noise outside or some relaxing music. Focusing the mind helps to calm our bodies and release some of the excess ‘chatter’ of our thoughts.
• Progressive muscle relaxation – lying or sitting comfortably, begin by bringing your awareness to your toes. Tighten all 10 toes as you inhale, then release as you exhale. Next move to the soles of your feet – clench your feet as tight as you can as you inhale, then release on the exhale. Slowly continue to move up your body, tightening each major muscle group as you inhale, and releasing and relaxing your body as you exhale. By the time you get to the top of your head you should feel very centered and relaxed!

-Katie Weststrate, RHN, RYT, MScCH, ND

1) Tacón, Anna M. PhD; McComb, Jacalyn PhD; Caldera, Yvonne PhD; Randolph, Patrick PhD. Mindfulness Meditation, Anxiety Reduction, and Heart Disease: A Pilot Study. Family & Community Health:  January 2003 – Volume 26 – Issue 1 – p 25-33