Depression And Heart Disease
Depression can affect the heart in many ways, both before and after heart disease. It can disrupt the heart’s rhythm, encourage inflammation and blood clots, and bathe the body in stress hormones that can raise blood pressure and harden arteries.
People with blocked coronary arteries have reduced blood flow to the heart, but they can also have blockage in the arteries in their brain making them vulnerable to strokes.
Strokes can affect mood and trigger depression, says experts. Small areas of brain damage caused by cerebrovascular disease are also associated with an increased risk of depression.
The Mood-Heart Link
On one level, it’s as simple as taking care of yourself: People who are depressed, angry, anxious or highly stressed are less likely to eat healthfully, exercise regularly, quit smoking or take their medication as directed. But negative thoughts and feelings may also harm the heart more directly. Depression and anxiety disorders can alter heart rhythms, raise blood pressure and increase blood-clotting factors.
Meanwhile, the “stress” hormones norepinephrine, epinephrine and cortisol—often released in abundance when people are depressed or angry—may increase such heart disease risk factors as inflammation and insulin resistance, notes Edward Suarez, Ph.D., an associate professor of psychiatry at Duke University’s school of medicine in Durham, NC.
Blood pressure is part of another mood-heart link. Studies show that some people react to stress or anger with spikes in blood pressure, which over the years increases their risk of atherosclerosis, the main cause of heart attacks. The turbulent blood flow during these spikes may damage blood vessel walls and make a person more susceptible to plaque buildup, says Richard Jennings, Ph.D., a professor of psychiatry and psychology at the University of Pittsburgh School of Medicine
4 Ways to Lift Your Spirits
* Walk. Incorporating 30 to 45 minutes of moderate-to-vigorous exercise into each day isn’t just good for the heart, it helps treat depression—and may even prevent it from recurring.
* Dine on fish. Eating Omega 3–rich seafood at least twice a week also confers double benefits, protecting the heart and, some preliminary studies have found, helping lift depression.
* Engage. A good support system and social life help buffer you from the physiological effects of negative emotions.
* Laugh. Rx: funny movies? Yes! Laughing regularly is associated with the healthier function of blood vessels.
However,doctors don’t understand all the links between depression and heart disease, and patients usually have more than one risk factor. But one thing is clear: If you’re depressed and you have heart disease, you have to treat both conditions to recover.
Relaxed Respiration
Respiration starts in the belly. Right through the middle of your body, in the chest,right beneath the lungs is the midriff, a strong muscle in the shape of a dome. The midriff moves downwards when you breathe in. To be able to do that, the stomach and intestines have to move down. So when you breathe in, your belly will expand and your stomach will move down. The midriff pushes downwards, creating a vacuum in your chest cavity. This vacuum forces the lungs, that don’t have muscle tissue, to fill themselves with air. This takes place roughly in the lower part of the lung, which absorbs about 80% oxygen. The upper part, which absorbs about 20%, is only used when you are more active, are having stress or when you’re in a crisis situation. The belly breathing makes us more active, more purposive and more precise. It makes us more balanced.
A lot of people breathe wrong. They breathe with their chest. That means that they have to breathe a lot faster to get enough air.
-With chest breathing you breathe in about 25000 times a day
-With belly breathing you breathe in about 12000 times a day
So with chest breathing you work twice as hard for the same result! That costs a lot more effort. Doing that, you create a tension and you are more likely to get ill or pain.
Breathing exercises :To train yourself in good breathing, you can do these 2 small exercises.
EXERCISE 1
· Sit on a chair with a straight back and your legs next to each other, or on the floor sitting cross-legged against the wall.
· Put your hands on your belly, one above the navel and one on the navel,while you’re breathing in. You will then feel how your navel expands en how the respiration slowly goes up, into the chest cavity.
· When you breathe out, your hand above your navel goes “in”, followed by your hand beneath that.
· Keep breathing like this for at least 2 minutes, and slowly go to 5 minutes a day.
EXERCISE 2
· Take the same starting position as in exercise 1
· Breathe through your left nostril for 6 seconds and keep your right nostril closed with your finger.
· Keep your breath for 3 seconds.
· Now release the right nostril and breathe out for 6 seconds, keeping your left nostril closed.
· Breathe in through your right nostril for 6 seconds.
· Keep your breathe for 3 seconds.
· Release your left nostril and breathe out for 6 seconds, keeping your right nostril closed.
This exercise can be done as many times as you wish. As long as it feels nice.Especially with a stressful event, this exercise is particularly relaxing and calming.
How can You Get Started Exercise for Heart Disease ?
The hardest part of an exercise routine is getting started. Once you’ve established a regular pattern of exercise, you’ll find yourself following it. So, how do you get started? Well, first of all, consult your doctor. Your doctor can recommend the specific kinds of exercise for your own individual needs. Generally, however, these guidelines should get you going.
First of all, exercise will only become a habit if it’s fun! Pick something you will enjoy doing. If you like being with a group of people, try a team sport like basketball or soccer. You don’t have to be a super athlete. Anyone can exercise. Social activities like dancing and mall-walking are also good. If you’re more of a loner, try bicycling or swimming.
Don’t kid yourself. Be honest about what you realistically think you can do. If you have always hated to climb stairs, step aerobics probably isn’t for you. Maybe a walk around the neighborhood would be more pleasant. Many people today are walking toward fitness.
Consider your current state of physical fitness. If you haven’t exercised in years, you’ll definitely want to start with some modest activities. As you get adjusted, you can increase your activity.
Consider your schedule. Are you a morning person? Then plan to exercise in the morning. If you’re addicted to your snooze button, plan to exercise in the evening. Start with just a small block of time, maybe fifteen minutes. As you get into your routine, you probably won’t mind increasing to twenty, and then thirty, minutes. In order to be effective, you’ll need to repeat your exercise routine 3 or 4 times per week.
Will you exercise at home or at a fitness center? Selecting a fitness center can be a challenge, but you may find the community support motivational. Will you need any special equipment? The variety of exercise equipment available for purchase today can be overwhelming. Be sure to buy the proper equipment.
Finally, take it easy. Make sure that you exercise intelligently and cautiously. Follow some guidelines for beginners. Exercise should improve your health, not risk it.
Exercise Precautions for People With Heart Disease
*Discuss your exercise plans with your doctor.
*Review your exercise routine with your doctor regularly. This is particularly important if changes have been made in your medications. Ask your doctor about how any medication changes may affect you and your body’s response to exercise before continuing your regular exercise program. New medications can greatly affect your response to activity.
If you are too tired and are not sure if it is related to overexertion, ask yourself, “What did I do yesterday?” Try to change your activities by starting out at a lower level today (but do not exercise if you are feeling very overtired). Pace yourself and balance your activities with rest.
*Avoid heavy lifting, pushing heavy objects and chores such as raking, shoveling, mowing and scrubbing. Chores around the house may sometimes be tiring, so ask for help.
*Ask your doctor what aerobic and strengthening exercises are appropriate for you and which exercises you should avoid.
*Avoid even short periods of bed rest after exercise since it may reduces exercise tolerance. If you become overly fatigued or short of breath with exercise, take a rest period in a comfortable chair.
*Avoid exercising outdoors when it is too cold, hot or humid. High humidity may cause you to become fatigued more quickly and extreme temperatures can interfere with your circulation and make breathing difficult. Instead, try indoor activities such as mall walking.
*Avoid extremely hot and cold showers or sauna baths after exercise.
*Do not go up steep hills during your activity, whenever possible. If you must walk on a hilly area, slow your walking pace when going uphill to avoid working too hard. Watch your heart rate closely and change the activity as needed.
*Reduce your activity level if your exercise program has been interrupted for a few days (for example, due to illness, vacation or bad weather). Then, gradually increase to your regular activity level as tolerated.
*Do not exercise if you are not feeling well, or have a fever. Wait a few days after all symptoms disappear before starting your exercise program, unless your doctor gives you other directions.
*If you are short of breath during any activity or have increased fatigue, slow down your activity level or rest. Keep your feet raised or elevated when resting. If you continue to have shortness of breath, call your doctor. Your doctor may make changes in your medications, diet or fluid restrictions.
*If you develop a rapid or irregular heartbeat or have heart palpitations, rest. Check your pulse after you rest for a few minutes — if your pulse is still irregular or above 100 beats per minute, call your doctor for further instructions.
*Do not ignore pain. If you have chest pain or pain anywhere else in your body, do not continue the activity. If you perform an activity while you are in pain, you may be doing more harm than good. Ask your doctor or physical therapist for specific guidelines. Learn to “read” your body and know when you need to stop an activity.
What Type of Exercise Is Best for Heart Disease ?
Exercise can be divided into three basic types:
Stretching or the slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
Cardiovascular or aerobic exercise is steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body’s ability to use oxygen.
Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing. Aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, high or low-impact aerobics, swimming and water aerobics.
Strengthening exercises are repeated muscle contractions (tightening) until the muscle becomes tired.
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