In the midst of what-can-feel-like life’s hustle, there’s a silent force that can sneak up and wreak havoc on our most vital organ—our heart.
I’m talking about stress, that invisible weight we carry, and trust me, it’s doing more to your heart than you might realise. As a healthy-heart coach who’s invested decades empowering women to take charge of their wellness, I’m here to break down exactly how stress messes with your heart, why it can affect those of us who are women differently, and—most importantly—how you can protect your heart with fresh, practical, and science-backed strategies that don’t just rehash the same old guidance.
Let’s dive into this guide to keeping your heart strong, vibrant, and ready to carry you through all of life’s adventures.
Why stress can be a heartbreaker for women
The hard truth is where it’s at… feeling stressed isn’t just an unpleasant feeling; it’s a physiological wrecking ball that can hit your heart hard 1. When you’re stressed—whether it’s from a looming work deadline, a family conflict, or just the seemingly relentless pace of life—your body kicks into fight-or-flight mode. Your brain signals the release of stress hormones including cortisol and adrenaline, which flood your system, ramping up your heart rate, spiking your blood pressure, and making your blood vessels constrict.
Sounds intense, because it is. Over time, this chronic activation can wear down your cardiovascular system, increasing your risk for heart disease, heart attacks, and even heart failure.
And here’s the interesting factor – women are uniquely vulnerable.
Why?
For one, our hormones play a role. Oestrogen, which protects our hearts in our younger years, starts to dip as we approach menopause, leaving us more susceptible to stress-related damage. Studies show that women are also more likely to experience stress from emotional and social sources—like caregiving or relationship strain—which can have a more significant impact than it does for men.
A 2021 study in the Journal of the American Heart Association found that women with high perceived stress had a 22% higher risk of developing coronary heart disease compared to those with lower stress levels. Add to that the fact that we’re often wired to put others first, neglecting our own needs, and we’ve got a recipe for a stressed-out heart.
This guide is all about flipping the switch and giving you the tools to protect your heart in ways that feel empowering and doable.
The sneaky ways stress attacks your heart
Stress doesn’t just make you feel toasted; it sets off a cascade of effects that can quietly chip away at your heart health. Let’s unpack the big ones so you know exactly what we’re talking about –
–
• Inflammation overload – Chronic stress keeps our cortisol levels high, which can trigger inflammation in your blood vessels. This inflammation is like sandpaper on your arteries, making them more prone to plaque build up—a major cause of atherosclerosis, the narrowing of arteries that can lead to heart attacks.
A 2020 study in Nature Reviews Cardiology linked chronic stress to increased levels of inflammatory markers like C-reactive protein, which is bad news for your heart.
• Blood pressure spikes – When stress hormones surge, they cause temporary spikes in blood pressure. Over time, these repeated spikes can damage blood vessel walls, making them less elastic and more likely to contribute to hypertension. For women, this is especially concerning post-menopause, when our natural protective mechanisms can start to wane.
• Heart rhythm hiccups – Ever felt your heart race or skip a beat during a stressful moment? That’s stress messing with your heart’s electrical system. Chronic stress can increase the risk of arrhythmias, like atrial fibrillation, which can lead to stroke if untreated.
• Lifestyle ripple effects – Stress often pushes us toward unhealthy coping mechanisms—think emotional eating, skipping workouts, or reaching for that extra glass of wine. These habits can lead to weight gain, high cholesterol, and insulin resistance, all of which pile on the risk for heart disease.
• Mental health connection – Women are more likely to experience stress-related anxiety or depression, which can directly impact heart health. A 2022 study in Circulation found that women with anxiety disorders had a 50% higher risk of cardiovascular events. Your mind and heart are more connected than we may think.
Understanding these effects is our first step to taking control. Stress might be a heavy hitter, however, you’re stronger—and I’m here to show you how to respond with strategies that are effective and enjoyable.
Your toolkit for effective, stress-busting heart protection
Now that we know how stress sneaks into our hearts, let’s talk about how to neutralise it. I’m not here to tell you to just ‘relax’ or ‘breathe deeply’ (though we’ll get to some valuable ideas on that later). Instead, we’ll cover a mix of innovative, evidence-based strategies that go beyond the usual advice, designed to fit into your busy life and protect your heart in ways that feel authentic and empowering.
So let’s dive in.
Embrace micro-moments of joy
You don’t need a week-long vacation to de-stress (though, if that’s an option, go for it J).
Research shows that small, intentional moments of joy can lower cortisol levels and reduce strain on your heart. These ‘micro-moments’ are quick, deliberate acts that spark happiness and calm.
Here’s a goodie – every day, commit to 3 tiny joy boosters. Maybe it’s making the most of a walk in a local park, watching a beautiful sunset, a quick call with a friend, savouring a piece of dark chocolate, listening to your favourite song or writing a gratitude note to yourself.
A 2023 study in Psychosomatic Medicine found that daily positive emotions reduced cardiovascular stress responses by 15%. Stack these moments throughout your day, and you’re building a stress shield for your heart.
Rewire your brain with cognitive reframing
Stress often comes from how we perceive challenges, so let’s flip things upside down on your thoughts. Cognitive reframing is a psychology-backed technique where you consciously shift your perspective on a stressful situation. For example, instead of thinking, ‘I’m overwhelmed with work,’ trial instead, ‘This is a chance to show my strength and prioritise what matters.’
It sounds simple, however, a 2021 study in Frontiers in Psychology showed that reframing stress reduced cortisol levels and improved heart rate variability, a key marker of heart health.
Next time you’re stressed, pause, write down the negative thought, and reframe it into something empowering. Practice this daily, and you’ll train your brain to handle stress without sending your heart into overdrive.
Move your body with purpose
Exercise can be a stress-buster, especially when it’s fun and heart-focused. Instead of forcing yourself into a gym routine you dread, trial ‘movement with meaning.’ This could be a dance class that makes you feel alive (eg, Zumba or salsa), a brisk walk while listening to an inspiring podcast, or even gardening while soaking up nature’s vibes. The key is to choose a movement that feels joyful, not like a chore.
A 2022 meta-analysis in The Lancet found that 30 minutes of moderate exercise five times a week lowered stress-related cardiovascular risk by 20%. Bonus – rhythmic movements like dancing or walking can mimic the calming effects of meditation, soothing your nervous system and your heart.
Nourish your heart with stress-fighting foods
What you eat can either amplify stress or help your heart stay calm.
Adding in foods rich in adaptogens—natural substances that help your body adapt to stress can make all the difference, eg ashwagandha (add a teaspoon to your smoothie), ginseng, reishi and or cordyceps mushrooms (there are a variety of good quality mushroom powders to easily include – I add mine to my breakfast smoothie bowl), or holy basil (ideal in a salad).
These adaptogens help to lower cortisol, as shown in a 2020 study in Nutrients. Also, prioritising omega-3s (found in chia seeds, walnuts and high quality, mercury-free, non-oxidised, environmentally-sustainable supplements. If you’d like a guid on how to select – simply PM me) to reduce inflammation and protect your arteries.
Magnesium-rich foods like pumpkin seeds, spinach, or dark chocolate can help to calm your nervous system and support healthy blood pressure.
Aim for a daily ‘stress-busting plate’ with one adaptogen, a reliable omega-3 source, and one magnesium-rich food/high-quality supplement.
Build a heart-protective sleep ritual
Sleep is your heart’s best friend; however, stress can sabotage your shut-eye. Instead of the usual ‘go to bed earlier’ advice, let’s create a heart-protective sleep ritual that’s intentional.
Start with a pre-sleep wind-down – switch the lights for candles an hour before bed, dot your pillow with lavender essential oil, and sip a warm cup of chamomile or passionflower tea (both shown in studies to reduce anxiety).
Trial a 5-minute body scan – lie down, close your eyes, and mentally check in with each part of your body, releasing tension as you go.
A 2023 study in Sleep Medicine found that consistent sleep rituals lowered blood pressure and heart rate in women under chronic stress. Aim for 7–9 hours of quality sleep to give your heart the recovery it craves.
Cultivate ‘heart-aligned’ boundaries
Have you ever found yourself saying yes to something you know you really need to be saying no to?
The reality is that having too much on our plates can pile on stress and hurt our hearts. Setting boundaries isn’t selfish—it’s heart-protective.
Trial this – identify one area where you’re overcommitted (maybe it’s work, family obligations, or social plans) and practice saying ‘no’ with love.
For example, ‘I’d love to help, however, I need to prioritise my energy right now.’ This takes practice, however, a 2021 study in Health Psychology showed that women who set clear boundaries had lower cortisol levels and better heart rate variability. Protect your heart by protecting your time and energy—it can be a game-changer.
Somatic stress release
Stress can get ‘stuck’ in your muscles and nervous system, and techniques like shaking (literally shake your arms and legs for 60 seconds to release tension) or tapping (gently tap your chest, arms, and face to stimulate your parasympathetic nervous system) can make a difference.
These are rooted in somatic therapy and can lower cortisol fast, as shown in a 2022 study in Journal of Bodywork and Movement Therapies.
Another effective approach to add in is a heart-focused visualisation – imagine your heart glowing with calm, warm light as you shake or tap. Doing this for 2–3 minutes daily can help you feel lighter and more centred.
Connect with your heart through journaling
Journaling isn’t just for venting—it’s a powerful tool to process stress and protect your heart. Trial a heart-focused journaling practice – each evening, write for 5–10 minutes about what made your heart feel light or heavy that day. Follow this with one thing you’re grateful for and one thing you’ll do tomorrow to nurture your heart (like taking a walk or saying no to a draining commitment).
A 2020 study in Psychological Science found that expressive writing reduced stress-related inflammation in women by 12%. This practice helps you process emotions before they turn into chronic stress that taxes your heart.
Why we need to prioritise heart health now
Here’s the deal – heart disease is the number one killer of women, claiming more lives than all cancers combined, according to the CDC. Yet, we often put our heart health on the back burner because we’re too busy caring for everyone else. Stress amplifies this risk, and as women, we can face unique stressors—hormonal shifts, care giving demands, societal pressures—that make us more vulnerable.
The good news is that none of us are powerless. By embracing these strategies, you’re not just managing stress; you’re actively lowering your risk of heart disease, improving your energy, and reclaiming your vitality.
Putting it all together – your heart-healthy action plan
Ready to take charge?
Here’s a simple, week-long plan to integrate these strategies into your life without feeling overwhelmed –
• Day 1 – Start with three micro-moments of joy. Maybe it’s a quick dance to your favourite song, a warm coffee moment, and texting a loved one.
• Day 2 – Practice cognitive reframing. Write down one stressful thought and reframe it into something empowering. Repeat daily.
• Day 3 – Add a 20-minute meaningful movement session, like a walk in nature or dance class, and notice how it lifts your mood.
• Day 4 – Build a stress-neutralising plate with an adaptogen (like ashwagandha in a smoothie), omega-3s (like pre-soaked walnuts), and a magnesium-rich food (like organic spinach).
• Day 5 – Create your sleep ritual. Dim the lights, sip chamomile tea, and trial a 5-minute body scan before bed.
• Day 6 – Set one heart-aligned boundary. Say no to something that drains you and redirect that energy to yourself.
• Day 7 – Try somatic stress release (shaking or tapping) and pair it with heart-focused journaling to reflect on your week.
Continue cycling through these practices, tweaking them to fit your unique approach. Check in with your primary healthcare practitioner if you have existing heart conditions or risk factors (such as high blood pressure or diabetes) to ensure your plan is safe and tailored.
You’ve got this 🙂
Stress might be a part of life; however, it doesn’t have to rule your heart.
In truth, we’re resilient, powerful, and capable of taking charge of our health in ways that feel joyful and real. By embracing micro-moments of joy, reframing stress, moving with purpose, eating smart, sleeping deeply, setting boundaries, releasing tension, and journaling your heart’s story, you’re building a fortress around your heart that neutralises the effects of stress. You deserve to feel vibrant, strong, and full of life, and I’m cheering you on every step of the way.
It’s time to love your heart fiercely—it’s the only one you’ve got, and you’re worth it.
See you on this week’s #AlivewithFi 🙂
1 Interesting article from Harvard Health Publishing on how stress affects our heart health https -//www.health.harvard.edu/heart-health/under-pressure-how-stress-may-affect-your-heart
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.
