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STRESS AND YOUR HEARTBeth Kalicki

Heli J. Roy, PhD, RD, MBAPennington Biomedical Research

Center

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• Stress is the body’s response to a physical, chemical, emotional, or environmental stress.

• Stress reaction includes physiological changes in the body.

• Stress can be short term of long term and the effects are different on the body.

Stress, what is it?

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Physical: muscle tension, increased heart rate, aches and pains.

Mental: forgetfulness, poor memory, constant worry.

Emotional: anger, depression, mood swings, negative thinking.

Behavioral: compulsive eating, explosive actions, withdrawal.

Signs and Symptoms of Stress

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Emotional stress is related to our feelings linked to experiences with

others

Physical Stress is related to physical

exertion can be healthy

Types of Stress

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Body releases a stress hormone Results in increased:

Heart rate Oxygen demand and breathing rate Tensed muscles Blood flow Alertness

What Happens During Stress?

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Increased Heart Rate Increased Blood Pressure Increased risk of a heart

attack. Increased risk for cardiac

arrhythmias

Effect of Stress on the Heart

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Changes in heart rate Increased blood pressure Increased cholesterol level Increased triglyceride level Fat deposition around waist

Metabolic syndrome

Long Term Impact of Stress

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Lifestyle changes Lack of sleep Job Exercise

Factors Contributing to Stress

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Eating and drinking sensibly Remembering that it is okay to say

no Stopping smoking Exercising regularly Relaxing every day Taking responsibility for your actions Examining your values and living by

them Setting realistic goals and

expectations Reminding yourself about things

that you do well Getting adequate rest

Simple Ways of Coping with Stress

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Managing Stress

Some ways to prevent/manage the stress in your life include: Avoiding situations that you know are stressful. Exercising 30 minutes daily. Eating a diet that is rich in fruits, vegetables, and whole

grains. Stopping smoking. Limiting alcohol intake. Managing stress by having quiet time, participating in

meditation, prayer, reading, yoga, and other relaxation techniques.

Bonding with family and friends. Expressing your feelings. Making and keeping an appointment with a physician.

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Relaxation Techniques Becoming Sensitive to Personal Needs Deep Muscle Relaxation Biofeedback Training Anxiety Management Anger Management/Stress Inoculation

Therapy

Treatment For Stress

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Pennington Biomedical Research Center

Authors:Beth A. KalickiHeli J. Roy, RD, PhD, MBA

Division of EducationPhillip Brantley, PhD, Director

Pennington Biomedical Research CenterClaude Bouchard, PhD, Executive Director

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About Pennington The Pennington Biomedical Research Center is a world-renowned nutrition research center. Mission: To promote healthier lives through research and education in nutrition and preventive

medicine. The Pennington Center has several research areas, including: Clinical Obesity Research Experimental Obesity Functional Foods Health and Performance Enhancement Nutrition and Chronic Diseases Nutrition and the Brain Dementia, Alzheimer’s and healthy aging Diet, exercise, weight loss and weight loss maintenance

The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis.

The Division of Education provides education and information to the scientific community and the public about research findings, training programs and research areas, and coordinates educational events for the public on various health issues.

We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington  Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.

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References

1. American Heart Association. (2009). Something to Smile About: To Avoid Stress I Just Try to Keep it Simple. Reducing Stress. Retrieved August 11, 2009, from http://www.americanheart.org/print_presenter.jhtml?identifier=3047698

2. Brugg, Robert J. (2008). Heart Disease and Stress. Heart Disease Health Center. Retrieved August 12,2009, from http://www.webmd.com/heart-disease/

stress-heart-attackrisk?print=true3. Burg, Matthew, PhD., et al. (2009). Stress Behavior and Heart

Disease. How to Lower Your Risk of Heart Disease, 95-1045. Burke, Alison E. (2007). Acute Emotional Stress and the Heart.

Journal of the American Medical Association, 298, (3), 3606. DeNoon, Daniel J. (2009). Stress Raises Belly Fat, Heart Risks. Heart

Disease Health Center. Retrieved August 12, 2009, from http://www.webmd.com/

heart-disease/news/20090806/stress-ups-belly-fat-heart-risks

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