Stress and your health.

Life

Tips from a Cardiologist on Dealing with Everyday Stress

Baptist Health Miami Cardiac & Vascular Institute

The U.S. Centers for Disease Control and Prevention (CDC) devotes a section online for dealing with everyday stress and its effects on mental and physical health. “Learning to cope with stress in a healthy way will help you, the people you care about, and those around you become more resilient,” the CDC states.

And now, it’s mid-August. Kids are returning to school. We’re entering the peak of storm season. And – as if you need a reminder -- there’s a heated presidential election around the corner. Add everyday job and money worries to the mix and there’s plenty to be stressful about.

While it’s not easy, reducing factors the fuel the most stress is vitally important, explains Jonathan Fialkow, M.D., chief medical executive of Population Health, Value and Primary Care for Baptist Health, and deputy director of Clinical Cardiology at Baptist Health Miami Cardiac & Vascular Institute.

Jonathan Fialkow, M.D., Chief Population Health Officer for Baptist Health and chief of cardiology at Baptist Health Miami Cardiac & Vascular Institute.

“We can't avoid stress so what matters more is how we manage it,” said Dr. Fialkow. “The first thing is try to avoid things that make stress worse.”

Too much caffeine might be one factors. In moderate doses – up to two 8-ounce cups of coffee – caffeine can make people less tired and more alert, states the American Heart Association (AHA). But high doses of caffeine “can make people feel anxious, raise blood pressure and lead to heart palpitations and trouble sleeping,” adds the AHA.

Keep in mind that caffeine is most concentrated in coffee, but other drinks and snacks contain caffeine, including tea, some soft drinks, chocolate and energy drinks

“Caffeine may be healthy and not a problem if you like it, but it does tend to increase stress, anxiety, and physiological responses,” said Dr. Fialkow.

Getting the right amount of quality sleep is essential for good heart health. Regular, restorative sleep can protect your heart from inflammation and added stress. Baptist Health Heart & Vascular Care is one of only a few heart care programs in the nation with a built-in sleep medicine program. Our sleep medicine specialists work hand-in-hand with our heart care experts to diagnose and treat sleep disorders in people with cardiac conditions.

“Make sure you concentrate and get a good night's sleep,” said Dr. Fialkow. “Go to sleep at the same time, and try to wake up the same time. Don't look at bright lights, such as computers and phones, in bed. Try to create good sleep habits like a cool room. That will help you manage stress even better.”

Many clinical studies have confirmed the benefits of healthy lifestyle choices, including healthy eating, managing weight and regular exercise, for achieving and maintaining overall health – and reducing stress levels.

Regular physical activity, such as brisk walking, can improve your quality of life by relieving stress, tension, anxiety and depression, states the AHA. “You may notice a ‘feel good’ sensation immediately following your workout. You also may see an improvement in overall well-being over time as physical activity becomes a regular part of your life,” states the AHA.

Moving more can: Release stress and calm you Improve your mood and help you think clearly; help you lose weight if you’re overweight, or stay at a healthy weight; and give you more energy and stamina. Physical fitness also helps lower your blood pressure Increase your “good” HDL cholesterol level and Help control blood sugar by improving how your body uses insulin. Being more active and also improve your quality of sleep.

“If you can anticipate circumstances that might be stressful, make sure you can mitigate it,” adds Dr. Fialkow. “Make sure you prepare for it and anticipate something stressful. And then there are healthy lifestyle habits like being more active. Quite frankly: Exercising, getting out and taking a walk, seeing the sun  -- just that can relieve stress.”

Healthcare that Cares

With internationally renowned centers of excellence, 12 hospitals, more than 28,000 employees, 4,500 physicians and 200 outpatient centers, urgent care facilities and physician practices spanning Miami-Dade, Monroe, Broward and Palm Beach counties, Baptist Health is an anchor institution of the South Florida communities we serve.

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