We can distinguish two types of stress stimuli: short-term – usually strong and associated with a sense of threat, and conditioning long-term (“chronic”) stress, not necessarily of high intensity. The circulatory system is evolutionarily well prepared to protect against the first type of stress that forces an immediate response called “flight or fight.” The ancestors of modern man often experienced sudden situations that could lead to danger and had to be able to react appropriately in order to survive.
During acute stress, the so-called stress hormones such as adrenaline and norepinephrine, but also steroid hormones including cortisol. As a result, the heart rate increases, the contractility of the heart muscle increases and the blood pressure rises. This is why we often feel our heartbeat in stressful situations. The muscles, heart and brain are better supplied with blood, i.e. the organs that are involved in the preparation of the human body for flight or fight; on the other hand, blood flow to the visceral organs is restricted. This is the body’s normal, physiological response to the stress of a threat.
The situation is different in the case of chronic stress, which can cause tension that lasts for weeks or even years. Since the human body is not physiologically adapted to such a situation, chronic stress can lead to the development of various diseases. It can cause, among others, arterial hypertension and arrhythmias, and, consequently, also a stroke or a heart attack. In susceptible people, the response to a stress stimulus can be much stronger than in others. This mainly applies to people struggling with cardiac problems or having arterial hypertension. In the latter group, acute stress can lead to a very strong increase in blood pressure.
Stressful situations often happen to us every day. It may be an argument or an unpleasant event in a local shop, less often serious events, such as divorce, death of a loved one or loss of job. On the other hand, chronic stress may be related, for example, to the work or family situation. Some stressful events motivate us to act, while others – if they provide too many negative stimuli – may depress and cause a state of mental and physical tension that is dangerous for health. Sometimes, especially in the case of long-lasting tension, it can lead to the appearance of a number of symptoms that may suggest the presence of various disease states. Which system or organ stress will have its negative mark most quickly depends on many factors, including on age, gender or health.
prof. dr hab. n. med. Piotr Jankowski
The best way to deal with stress is to avoid it. It is easy to formulate such a recommendation, it is much more difficult to implement it. However, you can try to organize your life in such a way as to be a little less exposed to stressful situations. And sometimes it is worth asking a specialist for help. The prevention of stress-related illnesses – especially those related to the cardiovascular system – also includes regular physical activity, a healthy diet for the heart and vessels, and avoidance of tobacco smoke, i.e. both active and passive smoking. And also a smile, which reduces mental tension and has a beneficial effect on the circulatory system.
Thanks to regular physical activity, the parameters of the work of the heart and vessels improve. As little as 20-30 minutes a day, but at least 4-5 times a week (and preferably every day) of moderate physical exertion, we react to stress completely differently than people who do not undertake physical activity. Good for your heart and blood vessels, exercise is one that raises your heart rate and makes you slightly breathless, but not exhausting. It is worth monitoring the pulse during physical exertion. It’s best to aim for a heart rate of 180 beats minus age. The most important measure, however, is fatigue – if after a certain period of activity there is at least a moderate degree of fatigue, it is a sign that the intensity of the exercise is appropriate. Research shows that for Poles the greatest risk to the cardiovascular system is posed by unhealthy nutrition, lack of regular physical activity and tobacco smoke. To sum up, therefore, to protect the cardiovascular system and the heart from the effects of stress, avoid both stress and tobacco smoke, eat healthy and move regularly. And smile as often as possible.
The text was written as part of the second edition of the campaign “Take care of your loved ones – family health” prepared by WarsawPress.