Stress & Smoking

February 15, 2006 by Renee @ 09:35 AM

Today, for the final post in the 5 part series on Heart Month, we look at Stress & Smoking.

What Is Stress?

Stress is your body's physical and psychological response to anything you perceive as overwhelming. This may be viewed as a result of life's demands, pleasant or unpleasant, and your lack of resources to meet them.
When stressed, your body creates extra energy to protect itself. This additional energy cannot be destroyed. If not used, it creates an imbalance within your system. Somehow the energy must be channeled into responses to regain a balance.

Stress is a natural part of your life. Without some stress you would lose your energy for living. You will thrive on certain amounts; but too much or too little stress will limit your effectiveness. Ideally, you find your optimal level of stress-the balance at which you are most motivated. This home study program is designed to help you do that.

Why Be Concerned About Stress?

Medical research estimates as much as 90 percent of illness and disease is stress-related. Stress can interfere with your physical functioning and bodily processes. High blood pressure, cardiovascular disease, and heart disease have been linked to stress factors. Other stress-related ailments include ulcers, allergies, asthma, and migraine headaches. Most health professionals agree stress can be a contributing factor in making existing medical problems worse. [source]

Stress Management Strategies

The following are tips on how to maintain a healthier lifestyle and to prepare you to cope with the stress of everyday living.

Structure each day to include a minimum of 20 minutes of aerobic exercise.

Eat well balanced meals, more whole grains, nuts, fruits and vegetables. Substitute fruits for desserts.

Avoid caffeine. The substance may aggravate anxiety, insomnia, nervousness and trembling.

Reduce refined sugars. Excess sugars cause frequent fluctuation in blood glucose levels, adding stress to the body's physiological functioning.

Reduce alcohol and drugs. These substances may add to headaches and swelling, decrease coping mechanisms and add to depression.

Get a least 7 hours of sleep nightly.

Spend time each day with at least one relaxation technique - imagery, daydreaming, prayer, yoga or meditation.

Take a warm bath or shower.

Go for a walk.

Get in touch! Hug someone, hold hands, or stroke a pet. Physical contact is a great way to relieve stress.

source

How does smoking affect coronary heart disease risk?
Cigarette and tobacco smoke, high blood cholesterol, high blood pressure, physical inactivity, obesity and diabetes are the six major independent risk factors for coronary heart disease that you can modify or control. Cigarette smoking is so widespread and significant as a risk factor that the Surgeon General has called it "the leading preventable cause of disease and deaths in the United States."

Cigarette smoking increases the risk of coronary heart disease by itself. When it acts with other factors, it greatly increases risk. Smoking increases blood pressure, decreases exercise tolerance and increases the tendency for blood to clot. Smoking also increases the risk of recurrent coronary heart disease after bypass surgery.

Cigarette smoking is the most important risk factor for young men and women. It produces a greater relative risk in persons under age 50 than in those over 50.

Women who smoke and use oral contraceptives greatly increase their risk of coronary heart disease and stroke compared with nonsmoking women who use oral contraceptives.

Smoking decreases HDL (good) cholesterol. Cigarette smoking combined with a family history of heart disease also seems to greatly increase the risk.

For further reading:
- Stress and Heart Disease
- Exercise, Stress Management Curb Heart Disease
- Effects of Stress
- Smoking and Heart Disease
- How Can I Avoid Weight Gain When I Stop Smoking?