When was the last time you truly paused and asked yourself, ‘how is my heart doing today?’
And no, I’m not just talking about the physical muscle beating in your chest – I’m meaning the deeper connection between your emotional well-being and your physical heart health.
For many of us, this connection is incredibly important—and often overlooked. Between juggling family responsibilities, career goals, friendships, and everything else on our endless to-do lists, it’s easy to downplay the impact that our emotions, stress levels, and mental health have on our bodies. However the truth is this – how we feel emotionally has a profound and direct effect on our heart health.
Let’s explore the powerful and intricate ways our emotional well-being ties into cardiovascular health, and more importantly, how we can take steps to nurture both.
Impact of mental health on heart disease risk
Did you know that your mental health plays a significant role in determining your risk of heart disease? Studies have consistently shown that poor mental health—whether it’s chronic stress, depression, or anxiety—can increase the likelihood of developing heart disease.
For example, when we’re under stress, our bodies go into ‘fight or flight’ mode. This releases stress hormones like cortisol and adrenaline, which, over time, can raise blood pressure, lead to inflammation, and even damage artery walls. And this isn’t just a temporary state. When stress becomes chronic, it creates a domino effect of health problems that ultimately burden the heart.
So what’s the good news?
By addressing mental health proactively, we can significantly reduce the risk of heart disease.
Depression and heart health
Let’s dive into depression for a moment because this is a big one.
Women are nearly twice as likely as men to experience depression, and this mental health condition is strongly linked to heart disease.
Depression isn’t just a ‘bad mood’ or ‘feeling down.’ It’s a complex condition that can impact the body in ways we might not immediately notice.
When someone is depressed, they’re more likely to adopt unhealthy habits—things like overeating, skipping exercise, smoking, or neglecting doctor’s appointments.
However it doesn’t stop there. Depression also increases inflammation in the body and disrupts the natural rhythms of the nervous system, both of which can strain the heart over time.
For women, treating depression isn’t just about feeling better mentally—it’s about protecting our hearts. Therapy, exercise, mindfulness practices and herbal/medical treatment can all play a role in recovery.
Anxiety’s role in cardiovascular risk
Anxiety, on the other hand, often feels like an invisible weight pressing down on the chest. While occasional anxiety is normal, chronic anxiety keeps the body in a constant state of high alert. Imagine living every day as though there’s a tiger waiting to pounce—that’s what anxiety does to the heart and nervous system.
For women, this means an increased risk of high blood pressure, irregular heart rhythms, and even heart attacks. And let’s not forget the physical symptoms of anxiety—like chest pain, rapid heartbeat, and shortness of breath—that can mimic or even trigger real cardiac issues.
If you struggle with anxiety, it’s critical to recognise the impact it can have on your physical health and work on strategies like deep breathing, cognitive-behavioral therapy (CBT), or even small lifestyle changes like reducing caffeine and practicing gratitude.
Stress as a contributor to cardiovascular issues
Chronic stress
Chronic stress is like carrying an emotional backpack full of bricks—it wears you down, and the longer you carry it, the harder it becomes to move forward. Women are particularly vulnerable to chronic stress because we often take on care giving roles, which can be emotionally draining.
Over time, this relentless stress leads to increased blood pressure, weight gain, and even type 2 diabetes, all of which are major risk factors for heart disease. Chronic stress also contributes to a condition known as endothelial dysfunction, where the arteries lose their ability to dilate properly.
Psychosocial stress
Psychosocial stress is another layer to consider. Whether it’s financial struggles, relationship issues, or workplace demands, this type of stress has been shown to have a direct impact on heart health. Women experiencing high levels of psychosocial stress are more likely to develop coronary artery disease—a condition that restricts blood flow to the heart.
The takeaway?
Stress isn’t just something to ‘power through.’ It’s something to address head-on.
Positive emotions and heart health
Now let’s flip the script for a moment and talk about something uplifting—positive emotions. Did you know that joy, gratitude, and optimism can actually protect your heart?
Research shows that positive emotions help lower blood pressure, reduce stress hormone levels, and even improve heart rate variability (a key indicator of cardiovascular health). Practices like keeping a gratitude journal or engaging in activities that spark joy can do wonders for both your mind and your heart.
Lifestyle factors mediating mental and heart health
Our lifestyle choices act as a bridge between emotional well-being and heart health. Things like a balanced diet, regular exercise, and good sleep hygiene can improve mood while also reducing heart disease risk.
However, unhealthy behaviours often stem from poor mental health. For example, emotional eating, smoking, or excessive alcohol consumption are common coping mechanisms that can wreak havoc on the heart. Breaking these cycles requires addressing the root cause—our emotional health.
Gender-specific responses to stress
Here’s something fascinating – women and men don’t respond to stress in the same way. While men often exhibit a ‘fight or flight’ response, women are more likely to engage in a ‘tend and befriend’ approach, seeking social support during times of stress.
This difference is tied to the hormone oxytocin, which is more prominent in women and encourages nurturing behaviour. However, this also means women may feel the emotional toll of stress more deeply, which can translate to physical symptoms like headaches, fatigue, and—you guessed it—heart issues.
Community support and heart health
Speaking of seeking support, community is a powerful tool for heart health. Women who feel connected to others—whether it’s through family, friends, or a support group—tend to have better cardiovascular outcomes.
Social support reduces stress levels, encourages healthier habits, and even boosts survival rates after heart-related events. So, whether it’s joining a yoga class, volunteering, or simply having coffee with a friend, building a strong social network is an investment in your health.
Intermuscular fat – hidden risk factors in women
Let’s talk about a risk factor that’s often hidden from view—intermuscular fat. Even women who appear slim or healthy may have fat deposits around their muscles that increase the risk of heart disease.
This type of fat is particularly dangerous because it’s not visible like subcutaneous fat (the kind you can pinch). Instead, it wraps around internal organs and muscles, silently increasing inflammation and disrupting metabolic processes.
The solution?
Regular physical activity and a diet rich in anti-inflammatory foods can help combat this hidden risk.
Early mental health as a predictor of later heart health
Your mental health today sets the stage for your heart health tomorrow. Studies show that women who struggle with mental health issues in their 20s and 30s are more likely to develop heart disease later in life.
This underscores the importance of addressing emotional well-being early on, whether it’s through deep breathing, meditation, therapy, or simply making time for self-care.
Holistic health strategies
Finally, let’s pull everything together with a holistic approach.
Taking care of your heart isn’t just about eating kale and hitting the treadmill (though those help!)
It’s about nurturing your emotional, physical, and social well-being as one interconnected system.
Holistic strategies might include –
• Practicing yoga or tai chi to combine movement and mindfulness.
• Adopting a mediterranean diet rich in healthy fats, whole grains, and colourful vegetables.
• Engaging in regular therapy sessions to process emotions and build resilience.
• Setting boundaries to protect your energy and reduce stress.
Conclusion
Our emotional well-being and heart health are deeply intertwined. By understanding this connection and taking proactive steps to nurture both, we’re not just adding years to our lives—we’re adding life to our years.
So, let’s commit to prioritising our mental health, surrounding ourselves with supportive communities, and embracing holistic strategies that care for our whole selves.
After all, our hearts deserve nothing less.
You’re worth it.
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 Interesting findings from the National Institutes of Health –
https -//pmc.ncbi.nlm.nih.gov/articles/PMC5060088/