The Relationship Between Heart Health and Mental Health

Our heart health affects almost every aspect of our lives.  When the cardiovascular system is working well, the impact can be positive on our bodies and our mental health.  When the heart is not working well, there are physical consequences, and those effects can also extend to our mental wellbeing. 

Understanding how we can influence the health of our heart and what role self-care plays can add insight into how to prolong our lifespan. This is especially important for those who prioritize ministry or caregiving needs over their own.

Cardiovascular Fitness

To learn about your cardiovascular fitness level, there are some key indicators that tell you how your heart is doing and can help you set some goals.  Your Body Mass Index (BMI) is a good starting point to see how much body fat you may be carrying.  The more body fat we carry, the higher the risk of heart disease.  Other values such as blood pressure, blood cholesterol, and blood sugar can be obtained easily from an appointment with your primary care doctor. Those results will provide insight into your current heart health status.  Also, your daily step count can be a good indicator to monitor and set goals to improve your cardiovascular fitness. 

There are some heart-related factors you can control and some you cannot.  Those you cannot control include your genes, age, gender, and your family history.  Since we have factors impacting our heart health that we cannot control, it is even more important to attend to those we can.  Risk factors such as smoking or exposure to secondhand smoke, excess weight, being physically inactive, high cholesterol, and diabetes are all considerations we can have some influence. To slow down any negative effects we may have imposed on our hearts, you can try eating nutritious-rich foods, exercising, reducing stress, quitting smoking, and getting quality sleep.

Heart Health and Mental Health Link

The physical effects of our cardiovascular fitness may be easier to measure, but our heart health and mental health are also linked.  When people experience depression, anxiety, stress and PTSD, especially over long periods of time, there are physical effects on the heart.  Increased heart rate and blood pressure, reduced blood flow to the heart, and increased cortisol levels are some of the impacts to the heart.  People may also experience mental health conditions as a result of cardiovascular disease and events.  Pain, loneliness, fear of death or disability, and financial problems can result in depression, anxiety, and PTSD (post-traumatic stress disorder). 

Practicing self-care can have mental and physical health benefits. Consider trying out group activities until you find one you like that can improve heart health, reduce loneliness, and increase the chance you will stick with it for the long term.  Instead of emotional eating, binge watching TV, or drinking alcohol, there are healthier ways to reduce stress and take good care of yourself such as yoga or going on a hike with a friend or in a group.  Also, a Mediterranean diet rich in fruits and vegetables, whole grains, lean protein, less sugar, and spices instead of salt, can help us feel good and give us the fuel we need to focus on our self-care. 

The Pension Boards’ UCC Non-Medicare and Medicare Advantage plans cover a wide range of preventative care at no cost that allows you to see your healthcare providers to get ahead of heart challenges before they start or before they get worse.  We also offer mental health services through traditional in-person therapy, or you can use Teladoc (1-800-TELADOC) to see a mental health provider virtually.  Keep your heart healthy and don’t neglect your physical or mental health! To learn more about your benefits, see the Highlights Booklet for your UCC Medical and Dental Plans here.