The way a crow
Shook down on me
The dust of snow
From a hemlock
tree
Has given my heart
A change of mood
And save some part
Of a
day I had rued
Like in this 1923 work titled “Dust of Snow” by Robert Frost, poets
throughout history have continued to pay homage to the notion that emotions and
the heart are inextricably intertwined.
Indeed, research suggests that there’s a very strong connection between
emotional health and heart health. Negative emotions — anger, guilt and
hostility — can put you at high risk of coronary heart disease, stroke and even
sudden death.
Here’s why: Negative emotions cause elevated levels of C-reactive protein,
which is associated with inflammation. Inflamed blood vessels set the stage for
hardening of the arteries (atherosclerosis), says cardiologist Stephen Sinatra,
M.D., founder of the New England Heart and Longevity Center in Manchester, Conn.
Inflamed patches become “sticky” and start collecting plaque.
Even if you think you’re doing all the right things — including eating a
healthful diet and exercising regularly — you could still be exposing yourself
to a significant risk factor for heart disease if you neglect your mental
health.
“There’s a plethora of research on emotion and its connection to heart
disease. This connection has been validated over the last 30 years,” says
Sinatra, who encourages his patients to tap into — and manage — their negative
emotions as part of their heart health program.
“A good cardiologist who really understands what causes heart disease will
always embrace the emotional aspects of a person’s being,” he adds.
Dealing with emotional distress is as important as reducing your cholesterol
and keeping your blood pressure in check. What’s the best way to get a handle on
your negative emotions? Sinatra suggests you try these 7 tips:
1.
Connect with a pet. Pets don’t harbor anger or hostility. “We can all
learn from pets,” Sinatra says. “If they sit still, so should you. If they
stretch, you should, too. Take in their unconditional love. It will help to
diffuse anger, rage and hostility, all of which can hurt your heart. You can’t
feel overwhelming love for something and also be resentful at the same time.
That’s why connection with pets is very vital.”
2. Release
your emotions. If you feel sadness, humiliation or shame, it’s time to cry.
In fact, it’s one of the best things you can do for your heart, he says. One
study shows that men and women who don’t cry are more prone to heart disease
than men and women who do cry. If you feel anger, release it by screaming in
your car (make sure the windows are rolled up) or by hitting a punching bag or
tennis balls with a racquet, making sounds as you do. “If you want to put the
face of the person who angered you on the ball, that’s fine,
too.”
3. Laugh. Laughter is also great for your heart. It
releases endorphins, which are natural opiates of the body and are very calming.
If you laugh hard enough, you might even cry, which is a double bonus, Sinatra
says. “People usually feel better after a good laugh or cry. That’s because both
are very good for your heart.”
4. Take a walk. Walking is
one of the best forms of exercise to “take you out of your head,” he says. When
you walk, you might notice a bird or some subtlety of the natural environment
that could change your mood for the better. Jogging or running can work as well,
but if you’re not accustomed to high-intensity exercise, Sinatra urges caution:
Vigorous physical activity can cause blood pressure to rise temporarily. “And if
your emotions are powerful enough, you can cause your blood pressure to soar
dangerously high, which can lead to a cardiac event,” including a heart attack.
If you have hypertension or other heart-disease risk factors, talk to your
doctor about the safety of high-intensity exercise.
5.
Engage in a relaxing activity. Consider listening to classical music or
engaging in meditation, tai chi or yoga. These activities “will assuage [pacify]
the sympathetic nervous system” and thereby keep your blood pressure in check,
Sinatra says. “Any of these activities are fine, but remember, no one thing
works for everyone. You have to try different things until you find one that
works for you.”
6. Reach out to others. When you’re sad,
angry or depressed, reach out to friends, family, co-workers, a therapist or
clergy. Share your feelings, and tell the person how they can help you. Social
support is particularly critical for overcoming feelings of depression and
isolation during recovery from a heart attack, he says.
7. Reconnect with an old joy. When you’re feeling angry or
upset, remember a day when you felt joyful in your life — your first kiss, the
birth of your first child, an A on your report card. If you recall such a moment
during times of emotional duress, your stress is much more likely to disappear,
Sinatra says. He adds: “One of the most joyful days I ever had was when I was 16
and my mother hugged me. On days I’m upset, I think about that heartfelt hug,
and I feel the anger and stress dissolve. The heart has a memory of joyful
experience that will overwhelm any negative feelings you have.”
Revolution Health Group
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