We explore the close connection and ask how we can use wellbeing techniques to take care of our tickers
It’s easy to take a look at our health and divide it into categories. Over here, we’ve got heart health, and also we’ve got brain health and gut health – and then, somehow, all the way out on the other side of things, we’ve got mental health. But the reality is, all aspects of our health and wellbeing are interwoven with complex and fascinating systems. Heart health and its link to mental health is yet another example of such a relationship – and it’s one that’s really worth understanding.
In a study from 2023, published in the European Heart Journal, it was found that depression can lead to a 72% rise in the risk of developing cardiovascular disease. “Depression doesn’t just affect how you feel emotionally; it can also have a knock-on effect on your body and heart health,” explains Dr Ravi Lukha, medical director at Bupa UK Insurance. “When you’re feeling low, your body’s stress response can go into overdrive, making your heart work harder and raising inflammation. This can affect your heart’s rhythm, your blood pressure, and put extra strain on your cardiovascular system.
“On top of that, depression can make everyday things like staying active, sleeping well, or managing health conditions more difficult,” he explains. “All these changes, both in your body and your habits, can increase your chances of developing heart problems. So, looking after your mental wellbeing is an important step in keeping your heart healthy, too.”
With such a traceable link between the impact of mental health on our hearts, there is also a lot of knowledge on the relationship between good mental wellbeing and good heart health, and the ability to nurture both of them at the same time.
When you’re feeling anxious, it’s quite common to notice symptoms like a racing heart or fluttering in your chest. These symptoms are caused by your body’s fight or flight response, and most of them will settle as the anxiety passes. So how do you know when it’s time to reach out to a professional? Dr Lukha suggests speaking to a GP if you notice the following:
Chest pain: If you feel discomfort, pressure, or pain in your chest, especially if it’s new for you. Chest pain can sometimes be caused by anxiety, but it can also be a sign of heart problems.
Shortness of breath: If your heart is racing and you’re struggling to breathe, don’t ignore it. Although anxiety can cause breathlessness, it could also point to issues with your heart or lungs.
Dizziness or fainting: Feeling light-headed, or as if you might pass out, can be caused by low blood pressure or irregular heart rhythms. It’s important to get checked if you experience these symptoms.
Symptoms that are frequent or last longer than expected: If you keep having palpitations or your heart races even when you’re calm, it’s a good idea to see your GP. Persistent or frequent symptoms may need a closer look to rule out other conditions.
f you’re not sure, it’s best to speak to a health professional.
A two-for-one approach
In 2019, a meta-analysis published in Annals of Behavioural Medicine, which evaluated whether mindfulness-based interventions could help adults with cardiovascular disease, found that they improve both the psychological and physical health outcomes. As compared with control groups, people who took part in mindfulness programs showed reduced anxiety, depression, and stress, as well as a reduction in blood pressure.
Beyond more direct mental wellness tools, regular exercise is also something that takes care of both your mental and heart health in one fell swoop. And every small step helps. In a study published in the Journal of the American College of Cardiology, it was found that as few as 2,600-2,800 steps a day made a significant difference to a person’s risk of cardiovascular disease, with further risk reductions coming in as the step count increased. And a systematic review published in JAMA Network Open found that 5,000 steps or more was associated with reduced depressive symptoms, making walking a fantastic, evidence-based way to bundle these two elements of our health together.
On the beat
Often, we will find that if we take care of one element of our health, other parts start to fall in line. A calmer mind can often make for a calmer stomach, and a sharp, healthy brain can make us feel more resilient. The act of taking care of your heart health, especially when you’re achieving it through wellbeing activities such as gentle physical exercise and mindfulness, is another way to shape and nurture your overall mental health – and vice versa. For the dualistic power these two elements wield, they’re health goals well worth setting your heart on.
