Cardiovascular disease is the leading cause of death of American adults. Although much attention is given to the importance of diet, exercise, smoking cessation and the role of genetics, a lesser focus has been given to the role of stress reduction in the prevention and treatment of heart disease.  

A large number of studies have demonstrated a clear link between life stress and occurrence of cardiac events, like heart attacks. Work stress has been studied a lot, and appears to be one of the greatest risk factors in stress-related cardiovascular disease. Interestingly, these associations between work stress and cardiovascular disease are similar amongst all workers, regardless of age, sex, and socioeconomic background. 

Individuals who perceive higher levels of stress in their lives show a greater risk of experiencing a heart attack, and some studies have linked fewer cardiac events on Saturday and a greater risk on Mondays, potentially reflecting the stress associated with a traditional work schedule.

In a recent meta-analysis, decreased social relationships were linked with a 29% increase risk of incident coronary heart disease, and 32% increased risk of stroke. Interestingly, when researchers control to take out any confounding or interfering factors (like diet, exercise, and cigarette smoking), loneliness continues to be a powerful predictor of heart disease on its own. 

Scores of well-designed studies routinely show that chronic stress can impair your ability to learn and adapt to new situations, and subtly erode your cognition. More specifically, stress destroys cells in the hippocampus, the brain site responsible for memory storage and retrieval. So, by reducing stress, you not only help preserve cells vital to memory but you also improve focus, concentration and productivity.

The good news is you don’t have to let toxic stress get in the way of keeping sharp. Take breaks during the day to engage in an activity that’s peaceful, meditative and stress-reducing. It can be as easy as walking in nature, journal writing, spending time with a pet, or even daydreaming.

A simple meditation routine you can practice:

• Close your eyes.
• Pay close attention to your breath.
• Picture your worries in clear bubbles directly in front of you and imagine them floating weightlessly up and away.

Find what works for you and make it a part of your day – every day!