Stress Archive

Learning to "belly breathe" helps ease your body's response to stress and tension.

The average person takes between 17,000 and 23,000 breaths per day, but there is a good chance we don't always breathe the right way. Chalk it up to how we deal with stress.

"When we feel something as a threat, our fight-or-flight response automatically kicks in," says Dr. Katherine Rosa, with the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine. "Our breathing becomes more rapid and shallow and our hearts beat faster, all of which prepares us to run away from the threat."

In addition to boosting fitness and easing stress, yoga may also help you embrace a healthier lifestyle.

Many people think of yoga mainly as an activity that promotes flexibility and balance. But this ancient tradition also includes breathing exercises, relaxation, and meditation. Together, these practices can lead to measurable improvements in factors connected with cardiovascular health, such as lower blood pressure, better sleep, and less artery-damaging inflammation.

"There are four distinct but interconnected areas in which yoga has specific benefits, not just for heart disease but any disease," says yoga researcher and neuroscientist Dr. Sat Bir Singh Khalsa, assistant professor of medicine at Harvard Medical School. Following are summaries of the four areas.

Dealing with the emotional effects from a physical setback can be a challenge. These three strategies can help.

The physical repercussions of a major health issue, like surgery, an injury, or a heart attack, are tough enough without having to also confront the stress, anxiety, and depression that often accompanies it. Yet managing your mental health is just as important as your physical health when it comes to making a full recovery.

"There is no question that your state of mind can dictate how quickly you can return from a physical setback," says Dr. Jeff Huffman, director of the cardiac psychiatry research program at Harvard-affiliated Massachusetts General Hospital.

The benefits of meditation go beyond stress reduction.

 Image: © FatCamera/Getty Images

Most of us sense instinctively that clutter is unhealthy. Sure, we may joke about a disorganized desk or a teenager's messy room, but we feel that a clean, organized space is a healthier, more soothing environment. What about a cluttered mind — a mind constantly presented with different simultaneous challenges and distractions? Is that unhealthy, and is there a fix?

Uncluttering — or, as is usually said, "emptying" — your mind through meditation has a host of health-related benefits, and maybe that's why more people are taking up the practice. Data from a national survey conducted by the CDC's National Center for Health Statistics, published online by the CDC in November 2018, found that 14% of American adults reported meditating in 2017, compared with just 4% in 2012.

Research we're watching

Living in a leafy, green neighborhood may lead to lower levels of some telltale markers for heart disease and stroke, new research suggests.

During the five-year study, researchers collected blood and urine samples from 408 people recruited from a cardiology clinic in Louisville, Ky. The researchers also estimated green space exposure using satellite imagery that showed the vegetation density in each of the participants' neighborhoods.

Interesting heart palpitations causes and treatment for a case of the heart flutters

Does your heart unexpectedly start to race or pound, or feel like it keeps skipping beats? These sensations are called heart palpitations. For most people, heart palpitations are a once-in-a-blue-moon occurrence. Others have dozens of these heart flutters a day, sometimes so strong that they feel like a heart attack.

Most palpitations are caused by a harmless hiccup in the heart's rhythm. A few reflect a problem in the heart or elsewhere in the body.

Stress and depression may lead to new health issues or intensify the symptoms of existing conditions.

 Image: © AlexRaths/Getty Images

We tend to think of grieving as an emotional experience, and it is — fraught with intense sadness, profound loss, and psychological pain. But grief has a physical side that sets us up for a number of health risks. "Most of these side effects are the result of emotional distress responses," explains Dr. Maureen Malin, a geriatric psychiatrist with Harvard-affiliated McLean Hospital. Whether you're grieving the loss of a loved one, a job, a home, or a beloved pet, it's important to understand how the process puts your health in jeopardy.

Stress and grief

Grieving takes a toll on the body in the form of stress. "That affects the whole body and all organ systems, and especially the immune system," Dr. Malin says. Evidence suggests that immune cell function falls and inflammatory responses rise in people who are grieving. That may be why people often get sick more often and use more health care resources during this period.