The Silent Connection Between Heart and Mind
Did you know that your heart is also affected by how you feel, how or what you think, and your overall mental stress?
The saying how the heart and mind work together is more than just words but a confirmation of a highly ignored fact. How long can you escape this reality? Mental issues today are no longer hobgoblins, but an emerging public concern. It is no longer just our heads that experience issues such as depression and anxiety – it is now taking a toll on our hearts too.
It is shocking that out of 17.9 million deaths per year due to cardiovascular diseases, mental health issues rank among the top three causes of disability. This data alone proves how the link between mental health and heart health is not just useful but also a determining factor for one’s survival. SAAOL explores these diversified aspects in the lesser-known reality of how one’s mental state impacts the heart and suggests scientifically proven ways to keep both in good health.
The Mental Health Taboo: Why It’s Important Now More Than Ever
Mental health issues are commonly stigmatized, and their physical implications are greatly underestimated. We have encountered patients who said “No I am not mentally ill, I am not mad” It’s a pain to make them understand that mental health is not just about being retarded or “mad”, it’s so much more than that, whether it’s your long working hours, not able to do things that make you happy, etc. People should acknowledge that work stress, overthinking, etc negatively impact your heart.
Despite major advances in mental health awareness, the World Health Organisation (WHO) reports that 57% of people worldwide do not receive proper care for mental illnesses.
This ignorance carries a cost. Chronic mental health problems, such as depression and anxiety, are now recognized as separate risk factors for heart disease. According to a Frontiers study, people who suffer from depression are 64% more likely to acquire coronary artery disease than those who do not. Anxiety, frequently disregarded as mere overthinking, can cause cardiac rhythms and increase the risk of heart attacks.
It’s time to recognize that mental health is more than just emotional well-being; it’s about physical survival.
How Mental Health Affects Heart Health
The link between mental and cardiovascular health is significantly more intricate than surface-level stress or unhappiness. Here’s what the newest research shows:
- Stress and the “fight or flight” response
When you are stressed, your body initiates the “fight or flight” response. While this response can be life-saving in short bursts, persistent stress causes your body to remain on high alert. This complex relationship is greatly explained by Dr. Vishal Sharma, COO, SAAOL Heartcare Delhi, in this short video. Watch Video
Physiological repercussions include:
- Over time, constant stress leads to high blood pressure which further leads to significant damage to the arteries.
- Cortisol hormones are also to blame. Their high levels stimulate fat around organs, increasing the likelihood of developing metabolic syndrome, which can lead to heart disease.
- As a result of stress, heart rates might increase, causing arrhythmia, and raising the chances of experiencing sudden heart failure.
- Depression & Inflammation
Depression is more than a mental issue. It is a societal problem that has its roots deep within us. A study done in JAMA Psychiatry suggests that depression has a direct relation to inflammation that causes the chronic and ongoing degeneration of blood vessels. Those suffering from untreated depression increased the chances of having a heart attack by 48%
- Anxiety and formation of blood clots
Hyperactive platelets are more commonly seen among anxiety patients and those with panic disorder. These types of platelets clump together at an increased rate which puts the individual at risk for arterial thromboembolism, heart attacks, and strokes. The American Heart Journal found that cardiac events had a 41% risk increase for persons suffering from Generalized Anxiety Disorder (GAD).
- How Sleep Disorder Affect
While sadness or anxiety affects your mental health, it can also contribute to Insomnia or sleep apnoea. Studies show that sleeplessness has negative effects on the heart because it increases blood pressure, changes heart contractions, and increases the production of inflammatory signals such as C-reactive protein (CRP).
- Cognitive-Behavioral Relationship With Cardiac Health
Mental disorders create several unhealthy behaviors that have the potential to be fatal, for example,
Eating disorders like excessive consumption of snack foods rich in sweeteners and trans fats.
Cardiovascular fitness deteriorates due to physical inactivity.
Drug abuse such as alcohol and cigarette smoking greatly endanger heart health.
The Bi-directional Link: When Heart Health Impacts Mental Health
Surprisingly, the association between mental and heart health is not one-sided. Living with heart disease has a substantial influence on mental health. Up to 33% of people with heart disease suffer from depression, compared to only 7% in the overall population. The psychological load of managing a chronic illness, combined with physical symptoms, generates a vicious cycle in which poor mental health exacerbates heart outcomes and vice versa.
Hidden Risk Factors That May Surprise You
While the relationship between mental health and heart health is receiving attention, certain unexpected elements frequently go unnoticed:
- Emotional loneliness
Loneliness (which is often underestimated) has a significant impact on heart health. A landmark study published in Heart discovered that loneliness raises the risk of heart disease by 29% and stroke by 32%. Emotional isolation causes increased cortisol levels; systemic inflammation; and decreased physical activity.
- Unresolved Trauma
Post-traumatic stress disorder (PTSD) not only affects the psyche but also physically modifies the body. SAAOL Heartcare Delhi found that people with PTSD are twice as likely to develop heart disease because of persistent inflammation, increased arterial stiffness, and poor health behaviors.
- Microbiome’s Role in the Gut-Brain-Heart Axis
New research reveals that the gut flora is critical to the brain-heart relationship. Gut dysbiosis, which is frequently precipitated by stress or depression, causes the creation of toxic metabolites, such as trimethylamine N-oxide (TMAO), which contributes to arterial plaque buildup and inflammation. However, this connection highlights the importance of maintaining a healthy gut to support overall heart health.
How can you break this cycle?
After telling you all the things that go wrong with you, take a breath first and know that you can take proactive measures to protect your mental and cardiovascular health. Here’s how.
- Look for assistance for your mental well-being
It is advised not to put mental problems on the waitlist as secondary issues. Therapy, counseling, and medication like antidepressants are some ways to relieve psychological stress and are beneficial for the heart as well.
- Work on mindfulness and meditation
Mindfulness-based stress reduction (MBSR) is effective in reducing blood pressure levels and increasing heart rate variability and cortisol levels in a person. Just 10 minutes of meditation per day can positively impact both, mental and heart health.
- Maximize participation in physical games
Physical exercise has proven to assist a person’s mental outlook as well as physical body. Walking, jogging, swimming and other aerobic activities facilitate the secretion of endorphins which further elevates a person’s mood and boosts cardiovascular health. A person should partake in exercise for 150 minutes of middle activities in a week.
- Build Social Networks
Reducing the sense of isolation learned through a strong social network minimizes stress levels and stress in general.
- Focus on anti-inflammation diet
Include plenty of green leafy foods and berries in your diet to minimize inflammation. Stay away from trans fats, candies, and too much alcohol. In general, following a zero-oil diet is associated with lower chances of a person suffering from depression and cardiovascular diseases.
- Address sleep disorders
Set a sleep schedule, develop a calming evening habit, and undergo treatment for sleep apnea if necessary.
Dr. Bimal Chhajer once said: “Stress is the biggest cause of heart disease”. Your mental health is functionally related to your heart health, so please, NEVER IGNORE YOUR MENTAL HEALTH. Neglecting mental issues can progressively damage cardiovascular health while nurturing the mind can protect the heart.
Aren’t you glad that, as a result of scientific breakthroughs, we can dare to dream of a day when all people have a stress-free mind and a well-functioning heart to live a life worth celebrating? Once you start there’s no going back, so just start!