How Busy Women Can Reduce Chronic Stress And Lower Risk Of Heart Disease

Cardiovascular disease is the leading cause of death in the United States, and that statistic is even more concerning for women. More than 44% of women in the U.S. are living with some form of heart disease. Even more alarming, younger women in their 20s to 40s are experiencing an increase in heart attacks, while women overall face a 20% higher risk of death or heart failure after their first heart attack compared to men. Although many factors contribute to this increased risk, both physiological and emotional stress can take a significant toll on heart health. Luckily, it’s also one of the most modifiable risk factors.

When the body is under stress, it releases hormones and inflammatory markers, like cortisol, TNF-α, and hs-CRP, that can contribute to chronic inflammation. Over time, inflammation plays a role in the buildup of plaque in the arteries and may also increase the risk of arrhythmias. Physiological stress can stem from environmental and occupational exposures, such as air pollution, chemicals, microplastics, poor water quality, and diets high in ultra-processed foods. Emotional stress, along with poor sleep caused by chronic stress, can further increase inflammation, placing additional strain on the cardiovascular system.

“We really should be integrating interventions that can help prevent stress, especially for millennial women who are busy on the go with our careers,” says Kyla M. Lara-Breitinger, M.D., M.S., a cardiologist for Mayo Clinic.

Some of the more recognizable warning signs and symptoms of a heart attack include neck, jaw, shoulder, upper back, or upper stomach pain, shortness of breath, pain in one or both arms, nausea or vomiting, and lightheadedness or dizziness.

“Some atypical symptoms that women have experienced and have been dismissed for as ‘you’re just stressed or overworked’ include palpitations, heartburn, post-prandial jaw, teeth, or throat pain, indigestion, upper back or scapular pain, generalized fatigue, and shortness of breath,” Lara-Breitinger says.

Such atypical symptoms could be concerning in the right clinical context. It’s important to consider factors such as family history and other cardiovascular risk factors, like being overweight, smoking, high blood pressure, diabetes, high cholesterol, poor dietary habits, physical inactivity, and other lifestyle factors.

So, how can busy women build daily habits that put their heart health first? Many heart disease risk factors are closely linked to lifestyle choices, like diet, physical activity, stress management, and tobacco and alcohol use. Rather than trying to overhaul your routine overnight, Lara-Breitinger recommends implementing manageable changes that can be sustained over time.

For instance, if you spend long hours sitting at a desk all day for work, find simple ways to move more throughout the day. Use a standing desk or walking pad, take walking breaks with a coworker, or start the trend of walking meetings. When it comes to exercise, choose activities you genuinely enjoy so you’re more likely to stick with them for the long haul. Workouts that improve your cardiorespiratory fitness, such as HIIT workouts, short bootcamps, or a combination of resistance training to build lean muscle and aerobic exercise, are good places to start.

When it comes to diet, don’t feel like you have to change everything in one day. Start by reducing the amount of ultraprocessed foods in your diet. Limiting alcohol can also make a meaningful difference, as it can disrupt sleep quality, which is essential for recovery, stress, and cardiovascular wellness.

“Avoid tobacco completely. Pay attention to other environmental exposures, like staying inside when air quality is poor. Stay away from over-the-counter herbs and influencers selling you the next best thing that hasn’t been robustly scientifically studied for safety—there are so many documented reports of liver failure and toxicities because the FDA does not regulate over-the-counter products,” Lara-Breitinger says.

Beyond healthy eating and exercise, don’t underestimate the importance of your social environment. Lara-Breitinger recommends surrounding yourself with people who help you decompress rather than add to your stress levels. Whether it’s practicing yoga or meditation, talking with a friend, taking your dog for a walk, or meeting with a therapist, finding healthy ways to manage stress can have lasting benefits for both your mental and heart health. Ultimately, the goal is to create a lifestyle that feels balanced, purposeful, and sustainable.