Heart and Mind Together

Heart and Mind Together: Strengthening Your Health in American Heart Month

by Cora Hart, Ph.D—Chief of Behavioral Medicine

February is American Heart Month. You have probably been hearing about many things that affect your heart health, but one you may not have considered is the connection between heart health and mental health. Your mental well-being can have either a positive or negative impact on your heart health.

There are many ways this happens, including through the physical impacts of stress and because of the behaviors you may use to cope with stress or mental illness. Some of the mental health risk factors that are associated with worse cardiovascular outcomes include mental health conditions such as depression, anxiety, and PTSD. More generally, stress, loneliness, a negative outlook on life, and anger are also associated with an increased risk for heart-related problems.

It’s not all bad news, though! There are protective factors, as well. These include being optimistic, having a sense of purpose, and the ability to experience and express a variety of emotions. These are all things that can be learned or changed to improve overall well-being. The relationship between mental health and heart health is complicated, but there are two major ideas about why they are connected:

  • The first is biological – there are physical processes that happen in the body when we are stressed or experiencing other mental health symptoms. These include increased inflammation, poor immune responses, and increased cortisol, which is a stress hormone. Each of these can directly impact your heart health.
  • The second is behavioral – we know that when experiencing stress, there are more or less helpful ways to cope. Some of the less helpful ways to manage stress, such as smoking or using alcohol or other substances, being less physically active, eating a less nutritious diet, or not taking medication as prescribed, can also have an impact on cardiovascular health.

But again, it’s not all bad news! Below are three recommendations for ways to proactively manage stress that may also have a positive impact on your heart.

  • Start a daily meditation or mindfulness practice. This has been shown to reduce stress and anxiety and to improve mood and sleep, along with improving blood pressure and reducing cardiac risk. If this feels overwhelming, start small by spending two minutes focusing on your breathing or by following a free meditation available through an app such as Insight Timer.
  • Connect with others. A supportive social network, even a small one, benefits both physical and mental health. Friends can also support you in making positive changes for your health. One meaningful way to meet new people who share your interests and passions is by volunteering!
  • Make physical movement a priority. ANY movement is good movement. Although a general recommendation is 150 minutes per week of moderate activity, even 5 minutes of movement once or twice per day can get you “moving” in the right direction. Keep trying different activities until you find something you enjoy. Regular physical activity is one of the best things you can do for both your mental health and your heart health.

This American Heart Health month, consider trying something new to support your mental health and heart health!

Citations

Levine, G. N., Cohen, B. E., Commodore-Mensah, Y., Fleury, J., Huffman, J. C., Khalid, U., Labarthe, D. R., Lavretsky, H., Michos, E. D., Spatz, E. S., & Kubzansky, L. D. (2021). Psychological health, well-being, and the mind-heart-body connection: A scientific statement from the American Heart Association. Circulation, 143(10), 763-783. https://www.ahajournals.org/doi/10.1161/CIR.0000000000000947