The Stress Connection: How it affects your heart and brain, and how to beat it with DR.VEGAN

Stress is an unavoidable aspect of life. It’s something that most of us experience, yet it can take a real toll on physical and mental wellbeing. When it comes to heart health, stress significantly increases your risk of heart disease, heart attacks, and strokes. Here, DR.VEGAN explore how stress impacts your mind and body, and how anxiety and cardiovascular health are connected.

Contents

How does stress impact your body and brain?

When you’re stressed, your body activates its natural “fight or flight” response, releasing hormones like cortisol and adrenaline. These hormones raise your heart rate, blood pressure, and breathing rate to help your body respond to the perceived threat. Short term, this reaction helps you cope effectively, but long-term stress can cause lasting harm to both your body and mind.

In a DR.VEGAN customer survey, 78% of people said they generally experience stress or anxiety at least once a week, with poor sleep and insomnia being the most common symptoms. This was closely followed by difficulty concentrating, mood swings and irritability^[1].

Chronic stress can also trigger inflammation within your body’s cells, which may lead to health issues like digestive problems, depression and low mood.

How does anxiety affect your heart health?

Anxiety and heart conditions, like heart failure, are often confused due to their similar symptoms, such as chest pain and breathlessness. Anxiety doesn’t directly cause heart failure, but it does place extra stress on your heart. It tightens your blood vessels and increases your heart rate, which may increase your risk of a heart attack.

A heart attack happens when something blocks blood flow to your heart, damaging or killing heart tissue. Coronary heart disease (CHD) is the main cause of heart attacks, and it happens when cholesterol builds up inside your coronary arteries. These arteries supply your heart with blood, so any blockage restricts this vital flow.

The warning signs of a heart attack can vary, but these are the key signs to look out for:

• Chest pain or pressure that lasts for a few minutes, or comes and goes
• Shortness of breath
• Light-headedness, nausea or cold sweats
• Pain or discomfort in different parts of the body
• Women in particular can experience unexplained tiredness and jaw pain

Lifestyle tips for managing stress naturally

There are many effective strategies to help reduce stress and anxiety naturally. These include:

• Exercise: Physical activity releases endorphins, or “feel-good” hormones, that improve your mood and ease stress. Activities like walking, swimming, yoga, or strength training can help lower cortisol levels and promote relaxation.
• Meditation: Practicing mindfulness or guided meditation helps calm your nervous system, reduce racing thoughts, and improve emotional balance. Just 10-15 minutes each day can make a significant difference in reducing anxiety.
• Connecting with nature: Spending time outdoors, whether it’s a short walk in the park or relaxing in the sun, can lower your stress hormones. It also sharpens your focus and gives you a sense of calm, boosting your overall mental wellbeing.
• Therapy: Talking to a mental health professional, such as a counsellor or therapist, can help you process emotions, manage negative thought patterns, and develop healthy coping strategies.
• Deep belly breathing: Also known as diaphragmatic breathing, this technique activates your body’s relaxation response, slowing your heart rate and lowering blood pressure. Practicing slow, deep breaths for a few minutes can quickly reduce feelings of anxiety and tension.

Top nutrition tips for managing stress naturally

The food you eat plays a powerful role in your ability to manage anxiety, handle stress, and protect your heart. Your body’s response to stress is closely linked to both your mental health and gut health, as the gut and brain are deeply connected.

Your gut is often called your ‘second brain’ because it contains a network of nerves and produces the same types of neurons and neurotransmitters as your brain. This intricate system does more than regulate digestion and nutrient absorption. It also communicates directly with your brain, sending clear signals about what’s happening in your body and what it needs to function optimally.

Heart-healthy foods that support stress management

• Fatty fish such as mackerel are rich in omega-3 fatty acids. These essential fatty acids help support heart health and promote a more balanced mood.
• Dark chocolate, brightly coloured fruits, and vegetables are all packed with plant polyphenols and antioxidants that protect your heart and fight inflammation.
• Turmeric, known for its active compound curcumin, has powerful anti-inflammatory properties that can help reduce inflammation, a key factor in heart disease and anxiety.

Supplements to support your heart health

Several clinically studied ingredients have been shown to support improved heart health through the different pathways they work on. Here are some of DR. VEGAN‘s top picks when it comes to supporting your heart health:

HeartPro

HeartPro is an advanced formula of plant sterols, probiotics, red yeast rice extract, chromium and essential nutrients for a healthy heart. Including 900mg of a proprietary plant sterol complex, maintaining normal blood cholesterol, HeartPro manages your cholesterol and supports a healthy heart.

Ashwagandha KSM-66

Used for centuries in Ayurvedic medicine, Ashwagandha is a herb shown to induce a state of calm. DR.VEGAN’s Ashwagandha KSM-66 (500mg) is 100% organic and the most scientifically studied form of this herb. It is acclaimed for supporting mental wellbeing, emotional balance, calm, stamina and endurance. 

DR. VEGAN’s Ashwagandha KSM-66 may be effective for sleep by helping manage cortisol. Cortisol is your stress hormone and it can block your body’s production of melatonin. If you manage cortisol, it can help you get to sleep and stay asleep for longer.

Stay Calm

Stay Calm is an award-winning blend of botanicals with adaptogenic properties, and minerals, providing natural balance, energy and focus, helping your body cope calmly with stress. Stay Calm supports a balanced mood, helping your mind and body overcome pressure and tension, so you can rise to the demands of each day.

In summary, chronic stress has profound effects on both the heart and brain, contributing to conditions such as heart disease, stroke, anxiety, and cognitive impairments.

Understanding the intricate connection between your mental and physical health is crucial. By adopting stress-reduction techniques such as regular exercise, meditation, and maintaining a balanced diet rich in nutrients, you can mitigate these risks and promote overall wellbeing.

Prioritising stress management is essential for a healthier heart and mind.

References

1. This article includes data based on a UK survey conducted by DR.VEGAN of 125 customers, nationally representative, during January 2023. All survey findings reflect their own efforts and have not been influenced or verified by any external organisations or third-party entities.

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