Imagine a typical day: deadlines looming, traffic crawling, personal worries weighing heavily on your mind. Stress at work and home can throw anyone’s emotions into turmoil. In these moments, your heart silently processes these anxieties, but what you may not realise is how profoundly your emotional state impacts your heart’s wellbeing.
In 2022, heart disease topped the charts as the leading cause of premature deaths (ages 30-69) in Malaysia, with more younger individuals experiencing heart problems than before. Indeed, a study on coronary artery disease among Malaysian youths found that nearly 70% of participants aged 15-24 had at least one cardiovascular risk factor.
While poor lifestyle choices like unhealthy eating habits and lack of exercise contribute significantly to heart disease risk, recent studies have highlighted a powerful link between emotional states and cardiovascular health. Research involving over 6.5 million individuals revealed that young adults in their 20s and 30s facing stress, anxiety, and depression have up to three times higher risk of cardiovascular illness and related complications than their peers.
This heart-mind connection has given rise to an emerging field known as psychocardiology, which specifically explores how psychological factors impact heart health. This isn’t just about medical terminology: it’s a wake-up call that caring for our hearts extends beyond physical fitness or eating right; it also involves nurturing our emotional wellbeing.
What’s stress got to do with it?
Stress is termed the “silent killer” for a reason. Long-term exposure to stress hormones increases inflammation in the body, contributing to arterial plaque buildup and raising heart-attack risks.
Anxiety triggers adrenaline surges that accelerate heart rate and elevate blood pressure, potentially damaging the heart over time. Moreover, mental health challenges disrupt the body’s antioxidant balance, further complicating heart heart.
Mental health can also have indirect effects on the heart. People dealing with stress and anxiety often have a hard time maintaining healthy habits, and may cope by turning to unhealthy behaviours like alcohol or drug abuse, many of which are primary risk factors for heart disease.
Thankfully, there are ways to improve your emotional wellness and your heart health. Here are four recommendations.
1. Take a breather
Amidst hectic schedules, it’s important to prioritise moments to relax and lessen anxiety. Even a few minutes of mindfulness can positively impact both mind and heart, helping you navigate challenges with renewed vigour.
Think of it as the power of pause, which helps you focus on the now and take in all the good around you even in the midst of severe challenges.
2. Eat the good stuff
“Opt for a balanced diet that focuses on whole, minimally processed food to ensure you get the essential nutrients needed for heart health while avoiding substances that can contribute to heart disease,” nutritionist Cynthia Jetan recommends. “Moderation and consistency are key to maintaining a heart-healthy diet over the long term.”
Eat plenty of fruits and veggies, ideally five servings every day, and aim for a variety of colours to get a wide range of nutrients. Wholegrains like brown rice, quinoa, and oats contain more fibre and nutrients, which can help lower cholesterol and improve heart health.
Avoid or limit trans-fats, which are often found in processed and fried foods, as these increase bad cholesterol. Also, cut down on salt, which is linked to high blood pressure, and limit sugary foods and drinks as excessive intake can lead to obesity, diabetes, and heart disease.
According to Jetan, there are plenty of local options to maintain a heart-healthy diet. “Integrate local fruits like guava, pineapple, papaya, and vegetables like kangkung, pak choy, and bitter gourd into your meals. Aim for proteins like ikan kembung and tenggiri, tempeh and tofu. You can also cook with local herbs and spices like turmeric, ginger, and lemongrass to add flavour to your dishes.”
However, she warns against excessive use of local sauces like fish sauce, soy sauce, belacan, and budu as these contain high levels of sodium.
3. Sleep well
According to one study, irregular sleep schedules cause nearly twice the risk of heart disease, so consistency is key when it comes to your slumber. Sleep inconsistency disturbs the body’s circadian rhythms, causing your heart rate, blood pressure, and other cardiovascular functions to become disrupted.
The same study says even going to sleep or waking up 60 minutes off your usual schedule from day to day could potentially impact the heart over time.
Furthermore, bad sleep affects your mental state, while getting good-quality rest lets your body get the restorative break it needs. Sleep deficiency changes activities in parts of the brain related to controlling your emotions and behaviours, which is why you feel a lot better after a good night’s sleep.
4. Make time for a healthy heart
With your schedule packed with back-to-back meetings and social events, it can be difficult to follow the above. But looking after your heart and mental health doesn’t require a complete lifestyle overhaul: even small steps can make a significant difference.
Aim for at least 30 minutes of moderate exercise most days of the week. This can be as simple as taking a brisk walk during your lunch break or using the stairs instead of the lift.
Finding it hard to eat well amidst a busy day? Go for meal prep! “When you prepare meals, it’s easier to control what and how much you eat,” said Jetan, who advises opting for grilled chicken or fish, roasted vegetables, and wholegrains packed in portion-sized containers.
Finally, she recommends taking supplements like vitamins and fish oil when you can’t get all the necessary nutrients from food alone.