{"id":10186,"date":"2022-01-10T00:00:00","date_gmt":"2022-01-10T00:00:00","guid":{"rendered":"https:\/\/www.lifeline.philips.com\/resources\/blog\/2016\/02\/reducing-stress-as-important-as-exercise-and-diet-for-heart-patients.html"},"modified":"2023-10-09T15:54:13","modified_gmt":"2023-10-09T19:54:13","slug":"5-ways-to-reduce-stress","status":"publish","type":"post","link":"https:\/\/www.lifeline.com\/blog\/5-ways-to-reduce-stress\/","title":{"rendered":"5 Ways to Reduce Stress"},"content":{"rendered":"

Reducing stress is just as important as exercise<\/a> and diet<\/a>. That’s because the stress response doesn’t just impact our emotions \u2013 it affects our physical health, too.<\/p>\n

Stress causes an elevation of cortisol, (the so-called \u201cfight-or-flight\u201d hormone produced in the adrenal glands), which is great when we\u2019re in danger, but produces adverse effects if we stay stressed over time, including lowering our ability to fight disease, raising our blood pressure<\/a>, elevating cholesterol, and increasing our risk for heart disease.<\/p>\n

While we all know stress management is an important part of a healthy life, \u201cthe challenge is to step away from the issues that cause stress and focus on what\u2019s important in life,\u201d says Paul Adams, a healthy aging expert and senior director of product management for Lifeline.<\/p>\n

So let\u2019s look at some of the ways you can manage stress more effectively to benefit your heart and your overall well-being.<\/b><\/p>\n

What are the ways to reduce stress? We asked experts for easy-to-implement stress management tactics. Here are five things \u2013 in addition to exercising and eating right \u2013 that you can do to lower stress and anxiety:<\/p>\n

5 Ways to Lower Stress and Anxiety<\/h2>\n

1. Practice mindfulness<\/h3>\n

Meditation doesn\u2019t have to be formal or hard. Even 5 minutes can help, according to the CDC.1<\/sup> \u201cYou don\u2019t need to join a meditation class or sign-up for yoga,\u201d Adams confirms. Instead, just find a quiet, comfortable place to sit or walk and \u201cfocus on what\u2019s important in your life.\u201d If you’d like more support, meditation apps and online or in-person sessions are just an internet search away.<\/p>\n

2. Tend and befriend<\/h3>\n

You know that warm feeling you get when you look at someone you love (including your pet)? <\/b>That\u2019s oxytocin, and it\u2019s like kryptonite to cortisol. Spending time with people you care about \u2013 in person or via a phone or video call \u2013 isn\u2019t just good times, it\u2019s good health.<\/p>\n

3. Worry less<\/h3>\n

It\u2019s natural to worry about health and safety after a heart attack or stroke and while living with a cardiac condition. After all, some conditions and the medications that treat them can put you at risk. Instead of worrying about that, take action to mitigate risk whenever possible. For example, since some cardiac conditions and medications may make you more likely to fall, consider a medical alert system<\/a>\u00a0like Lifeline\u2019s, which can ease some of the anxiety.<\/p>\n

4. Laugh it up<\/h3>\n

Multiple academic studies show that smiling and laughing isn\u2019t just good for our frame of mind \u2013 they deliver vascular benefits as well. The CDC reports that laughter lowers blood pressure and protects our hearts.2<\/sup> Make watching a funny movie, TV show or comedy act, or reading<\/a> a funny book part of your daily or weekly routine. Bonus points if you do stand-up or improv!<\/p>\n

5. Have fun<\/h3>\n

Engaging in activities<\/a> that make us happy delivers psychosocial and physical benefits to heart health and well-being. Fun helps us feel more satisfied with our lives and experience less depression. Studies also show that it can lower blood pressure and cortisol levels. Whether it\u2019s a crossword puzzle, painting, listening to music or learning a foreign language, you\u2019ve got a prescription for fun.<\/p>\n

Managing stress is good practice no matter your health. For seniors and their family caregivers<\/a>, stress reduction is a vital tool for heart health and general well-being. Talk to your primary care provider about which of these activities makes sense for you.<\/p>\n

Don\u2019t disregard professional medical advice, or delay seeking it, because of what you read here. This information is not intended as a substitute for professional consultation, diagnosis or treatment; it is provided \u201cas is\u201d without any representations or warranties, express or implied.\u00a0Always consult a healthcare provider if you have specific questions about any medical matter, and seek professional attention immediately if you think you or someone in your care may be experiencing a healthcare condition or medical emergency.\u00a0<\/i><\/p>\n

\n

1<\/sup>CDC \u2013 What You Can Do Right Now \u2013 Stress. https:\/\/www.cdc.gov\/howrightnow\/resources\/coping-with-stress\/index.html<\/a>. January 3, 2022.<\/p>\n

2<\/sup>CDC – National Diabetes Prevention Program \u2013 Post-Core: Stress and Time Management.<\/p>\n

https:\/\/www.cdc.gov\/diabetes\/prevention\/pdf\/posthandout_session12.pdf<\/a>. January 3, 2022.<\/p>\n","protected":false},"excerpt":{"rendered":"

Reducing stress is just as important as exercise and diet. That’s because the stress response doesn’t just impact our emotions \u2013 it affects our physical health, too. Stress causes an elevation of cortisol, (the so-called \u201cfight-or-flight\u201d hormone produced in the adrenal glands), which is great when we\u2019re in danger, but produces adverse effects if we Read more >><\/a><\/p>\n","protected":false},"author":3,"featured_media":21627,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[23],"tags":[],"class_list":["post-10186","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-wellness"],"acf":[],"yoast_head":"\n5 Ways to Reduce Stress | Lifeline<\/title>\n<meta name=\"description\" content=\"Discover effective ways to lower stress for better heart health and overall well-being. 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