A researcher gives you his advice on stress

A researcher gives you his advice on stress

Good management can lower your risk of heart disease and stroke.

Everyone knows that stress can adversely affect heart health. Stress increases your short-term risk of a heart attack; when prolonged, it can increase your blood pressure and cholesterol levels, which are two risk factors for heart disease and stroke.
Dr. Norbert Schmitz, a Heart & Stroke-funded researcher and professor at McGill University, directs a laboratory focused on mental health and psychiatric epidemiology (the study of mental and behavioral disorders in populations).
He says stress is the response to a situation or demands that become too much to handle.
When the stress is very strong - imagine being chased by a bear - a cascade of hormones surges to prepare your body for fight or flight. Your heart rate and blood pressure increase; you are more alert and more aware of your surroundings; you might start to sweat.
Dr. Norbert Schmitz
You cannot avoid all stressful situations.
Dr. Norbert Schmitz researcher and professor at McGill University
Both sides of stress
“This stress response helps you survive,” says Dr. Sonya Deschênes, a postdoctoral fellow in Dr. Schmitz's lab. "You are able to harness your energy and react appropriately to situations which could prove to be dangerous.
Once the threat has passed, however, your body must return to its state of balance. Over time, when you experience severe stress over and over again, your body does not fully recover. "
This situation can lead to chronic stress as your body remains in an increased physiological state of functioning.
Dr Schmitz says stress management is a key way to reduce your risk of heart disease and stroke. You can't avoid all stressful situations, but you can start by identifying stressors and finding ways to reduce them.
Sleep is the key
Sleep is one of the main factors that determines how stress affects you.
“It recharges you and provides you with the tools to better manage situations,” says Dr. Deschênes.
Drs Deschênes and Schmitz are currently studying the relationship between poor sleep and mental health, and how these affect heart disease.
"Poor quality sleep is linked to problems like diabetes and depression," says Dr Schmitz. It also plays a role in heart and brain health.
To get enough sleep, you can set a sleep schedule, keep your bedroom dark and quiet, and find ways to relax your mind, such as having a routine or meditating.
Find practical tips for getting restful sleep.
The power of exercise
One of the best ways to manage stress levels is physical activity. Exercise, even in your living room, helps your sanity and fatigue in a healthy way, which can improve your sleep to recharge your batteries.
Dr. Deschênes finds it invigorating to take occasional breaks during work to go for a 20-minute walk. “Sunbathing and exercising really helps me regain my focus. "
Avoid quick fixes
“A stressed person can try to manage their stress by smoking or drinking alcohol,” says Dr. Schmitz. Binge drinking, drinking and smoking can increase your risk for high blood pressure, heart disease and stroke.
“We know these are bad mechanisms for our health,” adds Dr. Schmitz. You have to be careful and try to manage the situation. "
Find out more about alcohol, smoking and your health.
Think about what you eat
If stress usually causes you to eat chocolate or French fries, you are more likely to make it worse than better. In addition, overeating can cause you to put on a few pounds, and increase your cholesterol and blood pressure.
Eating a healthy diet consisting largely of whole, natural foods like vegetables and fruits, whole grains and protein will ensure your mental and physical well-being.