What if you could improve heart health by sitting still?
What if the key to a healthier heart wasn’t another workout or a new diet, but something much simpler—something as effortless as stillness? It sounds too good to be true, right? But science tells us that how we manage stress and emotions plays just as big of a role in heart health as exercise and nutrition.
Amidst all the chaos of our daily lives, this can sound like a pretty lucrative offer right? There is one caveat though – I’m not talking about sitting in front of the television or doom scrolling social media. This is an intentional quiet.
Cardiovascular disease is the leading cause of death and disability in the United States today. Despite all that we know about the benefits of exercise, the dangers of processed foods and the plethora of medications available, heart attacks, hypertension and stroke are an epidemic. By the time we are 60 years old, over 75% of Americans are affected by cardiovascular disease. The good news is that these diseases don’t crop up overnight and you CAN do something today to help prevent them.
February is American Heart Month and with Valentine’s Day just around the corner, it’s a perfect time to turn inward and show yourself some love and care. Today we are going to take a look at how stress, emotions and lifestyle have such a profound impact on our cardiovascular health.
The Heart-Mind Connection: Why Emotional Well-Being Impacts Heart Health
In a beautiful act of self preservation, the human brain is always scanning our environment. It is constantly responding to both internal (thoughts, emotions, hormones) and external (environment, interactions, lifestyle) stimuli. Our body responds in the blink of an eye. Think of all the times you’ve startled before you realize something has fallen or the way your mouth waters just at the smell (or even thought) of a delicious treat.
Our cardiovascular system and brain are in constant communication, working together to regulate heart rate, blood vessel tone, overall circulation—adapting instantly to meet the body’s needs. When we move a little faster, our heart rate increases to provide more oxygen to our muscles and lungs. If you are hot, your blood vessels dilate allowing heat to dissipate. And when we experience physical or emotional stress, everything goes into overdrive – heart rate increases, blood vessels narrow and blood pressure shoots up, preparing your body to fight.
Inflammation increases as your body prepares to combat an enemy. Blood is shunted from your non-vital organs (reproductive glands, digestion) to our muscles, brain and heart. This is our sympathetic nervous system at work.
Short term, this is what we want. Should there be a need to run or avoid danger, you don’t want to be worried about digesting that burger. This ability to rapidly respond to events is beneficial and occasional stress can improve resiliency. Unchecked, these hormonal responses and increased stress on our vital organs and blood vessels cause damage – and modern day stressors never seem to stop.
Chronic stress that accompanies many jobs, coupled with financial concerns, managing households, families and much more puts our nervous system out of balance. The result is a hormonal shift leading to higher blood pressure, oxidative stress and inflammation, which leads to higher risks of heart attack and stroke.
You don’t need to eliminate stress altogether (that would be impossible!). Instead, the goal is to build resilience—to give your heart the tools it needs to stay strong even in challenging times. By incorporating simple yet powerful daily habits, you can strengthen your heart, calm your nervous system, and create more resilience to life’s inevitable stressors.
As someone who spent years in conventional medicine, I used to think heart health was all about exercise and diet. But the more I learned about functional medicine, the more I see how stress, emotions, and connection play an equally critical role
Here are a few science-backed strategies to help you nurture both your emotional well-being and cardiovascular health:
Stress Less: Meditation & Rest for Your Heart
Stress puts a strain on your heart—both physically and emotionally. Meditation and mindfulness allow your parasympathetic nervous system, the opposite of your flight or flight system, to get priority for a bit.
- Deep breathing techniques or a 5-minute meditation helps to calm your nervous system.
- Prioritizing quality sleep allows your heart time to recover
- Try incorporating calming movement into your exercise routine. Walking, yoga or gardening are great options. The dirt is also a great boost for your immune system, stimulating your vital gut microbiota
- Activities that tone the vagus nerve can be found here and are powerful ways to turn on the parasympathetic nervous system.
Self-care tip: This Valentine’s, treat yourself the gift of rest and relaxation. Grab a book, take a bath, play a game. The trick is finding something that gives you joy and gifting yourself the time to do it!
The Power of Positive Emotions
Positive emotions like gratitude, love, and joy activate the parasympathetic nervous system, leading to:
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- Lower blood pressure & stress hormones
- Increased heart rate variability (HRV) (a marker of heart resilience)
- Improved immune function & cardiovascular health
Example: Studies show people with optimistic mindsets have a lower risk of heart attacks and live longer.
Self-Care Tip: Keep a gratitude journal—writing down 3 things you’re grateful for daily can improve heart health! You can even say these out loud every morning if finding time to write is challenging.
Social Connection: A Heart Protector
Strong relationships reduce stress, lower blood pressure, and decrease heart disease risk.
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- Loneliness & social isolation are linked to higher inflammation and a 30% increased risk of heart disease.
Example: People with strong support systems recover faster after heart surgery than those who feel socially isolated. For a fascinating book on the matter, check out Connected by Nicholas Christakis (note a small Amazon affiliate may be received at now expense to you. Proceeds are donated to a local charity.)
Self-Care Tip: Prioritize quality time with loved ones or join a community to strengthen your emotional and heart health. Have you been thinking about a friend you haven’t seen in awhile? Take a moment now to send a quick text saying hi!
Your heart listens to your life. What daily habits, emotions, and relationships are shaping its rhythm? Take a moment today to pause, breathe, and show yourself love—because a healthy heart starts with a mindful, well-nurtured mind. 💖
Ready to take control of your heart health—beyond just diet and exercise? Let’s create a personalized plan to support your mind and body. Book a Free 15-Minute Consultation Today! 💚 Head to our Work With Me page to check out program offerings and don’t forget to sign up for our free monthly newsletter below where we delve into topics like lifestyle medicine, ingredient highlights, medication concerns and more.
Anytime that you are experiencing a health concern, please contact a healthcare professional for guidance. In the meantime, ensuring that you are providing your body with the nutrients it needs and supporting it through sleep and stress reduction and whole foods will always provide benefit. The content on this site is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals.