As a healthy-heart coach focused on empowering you to live your most vibrant life, I’m keen for you to know exactly what’s going on in your body and how to take charge with confidence and care.
Life can be a beautiful, wild ride—balancing careers, families, friendships, and those big goals we’re aiming for—however stress can creep in, fuelling a hidden fire called inflammation that can silently damage our hearts, making heart disease (the number one killer of women according to the Heart Foundation on NZ, Heart Research Institute NZ, CDC), an even bigger threat.
Let’s identify the ways chronic inflammation and stress can work together to harm your heart, and look at practical, science-backed strategies to cool the flames of inflammation, tame stress, and keep your heart beating strong.
It’s time to empower you to protect your heart with love and intention.
The inflammation-stress-heart disease triangle
Let’s start with the basics – chronic inflammation is like a slow-burning fire in your body that, when fuelled by stress, can do serious damage to your heart 1, and understanding this connection is key to taking control. Inflammation is your body’s natural response to injury or infection—think of it as your immune system’s way of fighting off threats—however when it becomes chronic, triggered by ongoing stress, poor lifestyle habits etc, it turns into a problem that can quietly erode your cardiovascular health.
Stress, whether from a demanding job, family pressures, or just the seemingly-relentless pace of life, floods your body with hormones like cortisol and adrenaline, which ramp up inflammation by increasing levels of inflammatory markers like C-reactive protein (CRP). A 2021 study in Nature Reviews Cardiology found that chronic inflammation, driven by stress, increases the risk of coronary heart disease by 25% in women, and that’s a wake-up call we’re wise to heed.
Here’s where it gets personal for those of us who are women – our hormones, like oestrogen, offer some protection against inflammation before menopause, however as those levels drop, stress-induced inflammation can hit us harder, damaging our blood vessels and making them more prone to plaque build up, which can lead to heart attacks or strokes.
Women also face unique stressors—like hormonal fluctuations, environments in which we may be effectively care-giving or societal expectations—that can amplify this inflammatory response, as a 2022 Journal of the American Heart Association study noted, showing that women under chronic stress have a 30% higher risk of cardiovascular events compared to men.
Chronic inflammation and stress create a vicious cycle, each feeding the other, and the result is a heart under siege.
How chronic inflammation fuels stress and heart dis-ease
Let’s dig into the science of how chronic inflammation and stress team up to challenge your heart, because knowing the ‘how’ empowers you to respond in a positive way.
Here’s what’s happening in your body –
• Arterial damage – Chronic inflammation, spurred by stress hormones, irritates the lining of your blood vessels, making them more likely to collect cholesterol and form plaques that narrow arteries – called atherosclerosis. A 2020 Circulation study showed that women with high CRP levels had a 20% higher risk of heart disease due to this process.
• Blood pressure spikes – Stress-driven inflammation stiffens blood vessels, raising blood pressure and forcing your heart to work harder. Women are more susceptible post-menopause, as declining oestrogen reduces vascular flexibility, per a 2023 Hypertension journal report.
• Insulin resistance – Inflammation disrupts insulin signalling, leading to blood sugar imbalances that stress your heart. A 2021 Diabetes Care study found that women with chronic inflammation had a 15% higher risk of insulin resistance, a precursor to diabetes and heart disease.
• Oxidative stress – Chronic inflammation generates free radicals that damage cells and blood vessels, increasing heart disease risk. Women’s smaller blood vessels are more vulnerable to this oxidative stress, per a 2022 European Heart Journal study.
• Stress amplification – Inflammation doesn’t just stand to harm your heart—it also makes your brain more sensitive to stress, creating a feedback loop where stress fuels inflammation, and inflammation heightens stress. A 2023 Psychoneuroendocrinology study showed that women with high inflammation markers reported 25% higher stress levels.
Effective strategies to reduce inflammation and stress for heart health
It’s time to focus on the ‘good stuff’—how to cool the flames of chronic inflammation, tame stress, and keep your heart strong with practical, effective strategies…
Embrace inflammation-reducing teas
Sipping teas like white tea, nettle, or dandelion root can be a soothing, inflammation-reducing ritual. These teas are rich in antioxidants that reduce inflammatory markers and calm your stress response. A 2022 Journal of Herbal Medicine study found that white tea lowered CRP levels by 12% in women, while nettle and dandelion support detoxification and stress relief. Enjoy a cup in the morning or evening, maybe with a touch of raw honey for sweetness. Top tip – Aim for 1–2 cups daily to soothe inflammation and your heart.
Incorporate seaweed for mineral magic
Seaweed, like nori, wakame, or kelp, is a nutrient powerhouse packed with iodine, magnesium, and anti-inflammatory compounds that support heart health and reduce stress-related inflammation. A 2023 Nutrients study showed that women consuming seaweed regularly had 10% lower inflammation markers and better blood pressure control.
Top tip – Add nori to sushi rolls, stir wakame into soups, or sprinkle kelp flakes on salads. Trial including a serving 2–3 times a week for a heart-healthy boost.
Trial time-adjusted eating
Eating within a 8–10-hour window (like 9am to 5pm), can reduce inflammation and stabilise stress hormones by giving your body a break from constant digestion. A 2021 Journal of Clinical Endocrinology study found that this practice lowered inflammatory markers by 15% in women and improved heart rate variability.
Top tip – Start by skipping late-night snacks and eating breakfast a bit later, ensuring your meals are balanced with protein, fibre, and healthy fats.
Use aromatherapy for stress relief
Aromatherapy with essential oils like bergamot, ylang-ylang, or frankincense can calm your nervous system and reduce inflammation. A 2022 Journal of Alternative and Complementary Medicine study showed that inhaling bergamot oil lowered cortisol and CRP by 13% in women.
Top tip – Diffuse these oils at home, add a drop to a warm bath, or apply diluted oil to your wrists. Use aromatherapy 3–4 times a week for a soothing, heart-protective ritual.
Engage in gentle mobility exercises
Gentle mobility exercises, like stretching, tai chi, or qigong, reduce stress and inflammation by improving circulation and calming the nervous system. A 2023 Journal of Bodywork and Movement Therapies study found that women practicing tai chi twice weekly had 18% lower inflammation markers and better heart health.
Top tip – Trial a 10-minute morning stretch or a tai chi video online, focusing on slow, flowing movements to ease stress and support your heart.
Prioritise omega-3-rich seeds
Seeds like flaxseeds, chia seeds, and hemp seeds are rich in omega-3s, which combat inflammation and protect arteries. A 2021 American Journal of Clinical Nutrition study showed that women consuming omega-3-rich seeds daily had 14% lower inflammation and reduced heart disease risk.
Top tip – Sprinkle flaxseeds on a chia bowl, or blend into smoothies, or add pre-soaked hemp to salads. Aim for 1–2 tablespoons daily for heart and stress benefits.
Create a gratitude movement practice
Combine gratitude with movement by taking a daily ‘gratitude walk’—a 10–15-minute stroll where you focus on things you’re especially thankful for, like the warmth of the sun or a kind word from a friend. This reduces stress hormones and inflammation while boosting heart health. A 2022 Psychosomatic Medicine study found that gratitude-based practices lowered CRP by 10% in women.
Top tip – Do this outdoors if possible, letting nature amplify the calming effect.
Foster a heart-healthy sleep environment
Stress and inflammation disrupt sleep, which in turn fuels more inflammation and heart strain. Create a heart-healthy sleep environment with blackout curtains, a cool room (60–67°F), and a calming pre-bed ritual, like candle light, reading or listening to soft music. A 2023 Sleep Medicine study showed that optimized sleep environments reduced inflammation markers
Your heart-healthy action plan
If you’re ready to take charge, here’s a week-long plan to weave these strategies into your life, reducing inflammation, stress, and heart disease risk –
• Day 1 – Sip a cup of dandelion root in the morning and nettle tea in the evening to cool inflammation.
• Day 2 – Add seaweed to your meals—trial nori in a wrap or pre-soaked and rinsed wakame in a soup.
• Day 3 – Start time-adjusted eating, keeping meals between eg 9am and 5pm with balanced nutrients.
• Day 4 – Trial a few drops of organic bergamot essential oil in a diffuser or bath to calm stress and inflammation.
• Day 5 – Trial a 10-minute tai chi session, focusing on slow, flowing movements.
• Day 6 – Sprinkle 1–2 tablespoons of pre-soaked flaxseeds or chia seeds on your meals for omega-3s.
• Day 7 – Take a 15-minute gratitude walk, reflecting on what you’re most thankful for.
See which of these suggestions feel like a fit for you, and check in with your primary healthcare practitioner if you have heart disease risk factors or symptoms to arrange any relevant screenings.
You’re the guardian of your heart
Chronic inflammation and stress might attempt to team up against your heart, however you’re stronger, and with these strategies, you’re building a fortress of health and resilience.
It’s your time to create a vibrant, heart-strong life, radiating joy and strength.
See you on this week’s #AlivewithFi ☺
Fi Jamieson-Folland D.O., I.N.H.C., is The LifeStyle Aligner. She’s an experienced practitioner since 1992 in Europe, Asia and New Zealand as a qualified Osteopath, Integrative Nutrition Health Coach, speaker, educator, writer, certified raw vegan gluten-free chef, and Health Brand Ambassador.
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1 Harvard Health (2019) – shows how inflammation triggers artery-damaging atherosclerosis, and is linked to heart attacks
https -//www.health.harvard.edu/heart-health/new-insights-about-inflammation