研究表明，社会压力和工作压力提高了女性心脏病的风险

Dealing with stress from work and your social life can do more than just give you a headache—it may also increase your risk of coronary heart disease, new research shows.

在最近发表在的一项研究中美国心脏协会杂志, researchers looked at data on more than 80,000 women collected over a total of 22 years. They found that women who were dealt a double blow of social strain and job strain were 21 percent more likely to develop coronary heart disease,美国死亡原因。

Here are the latest findings on压力and heart disease, and what they could mean for overall heart health as we recover from the strains of the pandemic.

压力会增加心脏病的风险

For the study, researchers used data on 80,825 participants in theWomen’s Health Initiative Observational Study, a long-term countrywide study on a nationally representative group of postmenopausal women. Participants ranged in age from 50 to 79 and were about 63 years old, on average, at the start of the study. The study lasted from 1991 to 2015 and included multiple follow-ups with participants.

研究人员看过三个来源psychosocial stress，当你努力应对挑战环境时会发生这种情况。

To learn about psychosocial stress from work, the researchers used details from the Occupational Information Network to calculate the job demand and job control participants faced in their most recent paid positions. Jobs that give people little control and high demands are generally considered to be more stressful.

研究人员通过调查问卷评估了参与者从压力生活事件中的心理社会应变。它向参与者询问了他们的11个主要生活事件的经验，例如配偶的死亡，主要的财务问题，离婚，失业，以及身体和言语虐待在上一年，以及那些情况在多大程度上暗中困扰。

与会者还回答了他们的社会关系的问题，例如刺激他们的人数，询问他们太多，或者将他们排除在活动中，因此研究人员可以获得他们的社会压力水平。

Finally, the researchers tracked how many participants experienced coronary heart disease using self-reported information verified with medical records and death certificates. A total of 3,841 participants, or nearly 5% of the group, developed coronary heart disease at some point during the study.

The results showed that high levels of job strain and social strain together increased participants’ risk of coronary heart disease by 21%. Stressful life events alone pushed the risk up by 12%, while social strain individually caused a 9% spike in the likelihood of coronary heart disease.

“We’re always concerned about the way stresses in our lives impact our hearts. This study further supports that concern,” sayslaxmi mehta，MD，心脏病学家和俄亥俄州州大学Wexner Medicle Centre的预防心理学和妇女心血管健康主任。

She adds that while men did not participate in this study, it’s likely that they too would experience a higher risk of coronary heart disease from stress.

“I think men are in the same boat, but we don’t know the percentages. We can’t say that men will be fine and they won’t suffer from life stresses or job strain,” says Dr. Mehta.

该报告通过难以讨论哪种类型的心理社会压力导致人类冠心病风险的最大增加，提前提高研究。

“这项研究在意义上是独一无二的，它试图评估三个重要的心理社会情绪在女性生命中的影响，包括工作压力，压力的生活事件和社会紧张，”拉什米巴马尔, MD, psychiatrist withCommunity Psychiatry。

Understanding the Effects of Stress

The link between stress and heart disease had already been established prior to the conclusion of this research, the study authors say.

“生理上，当我们的身体感知压力时，压力激素cortisolis released, which, in turn, increases heart rate and blood pressure in preparation for our body’s defense against a threat,” explains Desreen N. Dudley, PsyD, a licensed clinical psychologist atTeladoc, which provides virtual healthcare.

That can cause damage to the endothelium, a membrane inside of heart and blood vessels, potentially leading to a build-up of plaque that causes coronary heart disease.

专家说，压力也可能对我们的心脏健康产生间接影响，因为它通常会使我们远离健康的行为。

“Stress can lead to disruption of normal routine, poor sleep, reduced exercise, and inadequate or imbalanced diet, which can further contribute to impaired health,” says Dr. Parmar. “People may cope with stress with unhealthy habits, like drinking excessivealcohol或吸烟，这可能导致心脏的压力。“

Coronary heart disease caused nearly 366,000 deaths in 2017, according to the most recent data available from the Centers for Disease Control and Prevention (CDC).With many people facing higher stress levels during the pandemic, some experts worry that we may see even higher rates of heart disease in the coming years.

“这是一个现在在Covid时更大的问题。有很多工作压力和社会压力，特别是在医疗工作者和前线工人，谁是高要求，并对他们的工作量控制很低，“Mehta博士说。“谁知道从现在开始的五到十年的内容，考虑到我们所经历的所有压力？”

Tips to Reduce Stress in Your Life

From arguments with loved ones to tight deadlines at work, stress is often an unavoidable part of life. However, there are ways to manage it and reduce its effects on your physical and mental health.

当你感到压力以及它如何影响你时，第一步就会注意到。寻找身体症状，如心率增加，肌肉紧张和出汗，随着情感变化，像悲伤，烦躁，愤怒, or feeling overwhelmed, says Dr. Dudley.

When you experience signs of stress, try to take steps to combat it immediately and throughout your life. Here are a few ways to reduce your stress, according to the experts:

• 优先考虑自理。“这是t的一大步owards overall stress reduction. Make sure you are getting timely meals, adequate sleep, enough exercise, and leisure time during your day,” says Dr. Parmar.
• Get enough sleep (usually about seven to eight hours). “Like we teach our kids, follow a regular bedtime routine to get sufficient amount and quality of sleep. Good rest rejuvenates the body and mind,” says Dr. Dudley.
• Tap into your support network. “Keep yourself connected with family, friends, and coworkers who are supportive and meaningful in your life,” says Dr. Parmar.
• Practice mindfulness and冥想。“There are many easy-to-learn routines for meditation and mindfulness practices, including guided imagery, deep breathing, and progressive muscle relaxation, which are accessible online. Meditation and mindfulness are key ways to help you not overly focus on sources of stress, but to calm and self-soothe,” says Dr. Dudley.
• Make time for enjoyable, relaxing activities. “Engage in pampering or self-soothing activities from time to time, such as getting a massage, soaking in a hot bath, catching up with a friend, or engaging in an enjoyable hobby,” says Dr. Parmar.

如果这些技术似乎没有降低压力水平，或者你可能想要特别强大的情况，你可能希望考虑寻求从精神健康专业人士的支持。万博手机客户端他们可以帮助您学习其他健康的应对机制，这不仅会使您的情绪健康有益，而且可能为您的心脏健康添加一层保护。