1. Stress and Heart Disease What’s the Connection? Michelle Tinkham RN,BSN,MS Cardiac Pulmonary Rehab Renker Wellness Center

2. Progressive Muscle Relaxation Session (4 mins)

3. What is Stress? “The non-specific response of the body to any demand made upon it” “The non-specific response of the body to any demand made upon it” Stress can be good- “Fight or Flight” Stress can be good- “Fight or Flight” Can turn to distress- if chronic leads to harm Can turn to distress- if chronic leads to harm 80% of diseases linked to or worsened by distress 80% of diseases linked to or worsened by distress

4. What causes stress? Internal (lifestyle) Internal (lifestyle) External (environment) External (environment) Good and Bad factors Good and Bad factors Stress causes an outpour of adrenaline (stimulant hormone) Stress causes an outpour of adrenaline (stimulant hormone)

5. What does adrenaline do to the body? Increased heart rate and blood pressure (get blood to muscles) Increased heart rate and blood pressure (get blood to muscles) Faster breathing (more oxygen to muscles) Faster breathing (more oxygen to muscles) Tensing of muscles (ready for action) Tensing of muscles (ready for action) Increased alertness (access situation) Increased alertness (access situation) Increased blood sugar, fat (extra energy) Increased blood sugar, fat (extra energy) Increased platelets (prevent hemorrhage) Increased platelets (prevent hemorrhage)

6. Prolonged “Fight or Flight” results Impaired cognitive performance Impaired cognitive performance Suppressed thyroid function Suppressed thyroid function Blood sugar imbalances Blood sugar imbalances Decreased bone density Decreased bone density Decreased muscle tissue Decreased muscle tissue Higher blood pressure Higher blood pressure Dyspnea (Short of Breath) Dyspnea (Short of Breath) Lower immunity Lower immunity Increased abdominal fat (Heart attack, Stroke) Increased abdominal fat (Heart attack, Stroke)

7. Symptoms of Stress Affects everything Affects everything Major organs affected: Brain, Stomach, Heart Major organs affected: Brain, Stomach, Heart Physical- Fatigue, Headache, Muscle Ache, Chest pain, SOB, Frequent colds, Nausea Physical- Fatigue, Headache, Muscle Ache, Chest pain, SOB, Frequent colds, Nausea Mental: Decreased concentration, memory, emotional issues Mental: Decreased concentration, memory, emotional issues

8. Overlooked Symptoms Dilates eyes- fatigue Dilates eyes- fatigue Dry mouth, Shallow breaths Dry mouth, Shallow breaths Acne, rashes Acne, rashes Ulcers Ulcers Hair loss Hair loss Loss of libido, infertifilty Loss of libido, infertifilty Colitis, IBS Colitis, IBS Behavioral issues: increased eating, smoking, anger Behavioral issues: increased eating, smoking, anger

9. The Good News! Effects of short term stress are reversible! Our bodies begin to repair immediately after we relax

10. What can I do? Change lifestyle, Situation, Thinking Change lifestyle, Situation, Thinking 4 A’s: Avoid, Alter, Accept, Adapt 4 A’s: Avoid, Alter, Accept, Adapt Proper sleep and nutrition Proper sleep and nutrition Exercise- 30 mins 3x week Exercise- 30 mins 3x week Relaxation techniques Relaxation techniques

11. Relaxation Techniques These are only examples of a few Hobbies Hobbies Alone time/ Social activities Alone time/ Social activities Aromatherapy (lavender) Aromatherapy (lavender) Music Music Progressive Muscle Relaxation Progressive Muscle Relaxation Guided Imagery/Meditation Guided Imagery/Meditation

12. Guided Imagery Session (18 mins)

13. Questions? Comments? Questions? Comments? Thank you! Thank you!