The heart-mind connection: Emotional wellbeing impacts your heart health, here's how

How to keep heart healthy, brain sharp: Creativity can boost both your heart and mental health. You can draw, paint, or take up gardening as a hobby (Image: Pexels)

Ever noticed your heart pounding when you’re anxious? Or that tight feeling in your chest when something’s upsetting you? That’s not your imagination. It’s your body responding to your emotions. You may often think of the heart and brain as two completely different things: One emotional, the other logical. The truth is, they’re deeply connected. Also, your heart doesn’t just respond to physical activity, it also reacts to your feelings.

Our mental and emotional health directly impacts our cardiovascular system, Prakriti Poddar, Global Head, Mental Health and Wellbeing, Roundglass Living, Washington, US, tells Moneycontrol. “Stress, anxiety and depression don’t just change how we feel, they affect our heartbeat, our blood pressure, even how well our body can recover,” she adds.

According to a study in PubMed, the autonomic nervous system controls the heart and lungs through two parts: the sympathetic system speeds up heart rate and breathing, releasing adrenaline, while the parasympathetic system slows them down. “A few minutes of humming your favourite tune can gently calm both your nervous system and your heart rhythm,” Poddar says.

Also read | Nutritionist explains how your daily plate decides your heart health

Another study highlights the connection between the vagus nerve and heart rate variability (HRV), which reflects vagal tone. “Vagus nerve stimulation (VNS) is being explored as a treatment for various diseases and shows promise for heart conditions like cardiac arrest and stroke due to its role in regulating the heart,” she says.

When you’re feeling low or overwhelmed, it’s also harder to do the things that keep you healthy. You might skip meals, stop exercising, sleep poorly, or crave unhealthy food. It becomes a cycle, your mood is low, your routines slip, and your heart health can suffer. But it doesn’t have to be that way.

Looking after your heart means looking after all of you: Your thoughts, emotions, body, and even your spirit. Plus, it doesn’t have to be complicated.

How to keep your heart healthy

Poddar suggest  a few simple things you can start today:

Breathe intentionally: Try the 4-7-8 technique, breathe in for 4 seconds, hold for 7, and exhale for 8. It calms your body and steadies your heartbeat.

Hum, sing, or gargle: It sounds strange, but these small actions help calm your nervous system and support your heart health.

Also read | Heart healthy diet plan: Minimise stress, hypertension, heart attacks with these healthy foods

Be present: Notice the feel of your clothes, the smell of your tea, the sound of the birds. A few mindful moments a day can help you feel grounded and relaxed.

Move gently: Take a walk, stretch, or do some light yoga. Even 10–15 minutes of exercise a day boosts your mood and supports your heart.

Eat with care: Choose heart-healthy foods like nuts, berries, olive oil, leafy greens, and avocados. What’s good for the body is also good for the brain.

Spend time in nature: Take a walk in the neighbourhood park or simply stand by the window and observe the trees outside. These can help lower stress and blood pressure.

Show gratitude: Write down at least three specific things that you are grateful for also, don’t just say family friends job, but the specific and give details say instead of just saying ‘family’, write:  a phone call with mom that made you laugh. Details matter.

Try cold water: Whenever possible take a cold water shower. Just 30 seconds of cool water, even when splashed on your face, can help slow your heart rate and calm your nerves.

Get creative: Creativity can boost both your heart and mental health. You can draw, paint, or take up gardening as a hobby. Do whatever makes you happy. Focus more on being consistent than achieving the desired results.

FAQs on How To Keep Your Heart Healthy and Brain Sharp

1. How does mental health affect heart health?

Mental health issues like stress, anxiety, and depression can affect heart health by changing heartbeat, blood pressure, and recovery rates. Managing emotions is crucial for cardiovascular health.

2. What are simple exercises to support heart health?

Gentle exercises like walking, stretching, or light yoga for 10-15 minutes a day can boost your mood and support your heart health.

3. How can mindful practices benefit the heart and brain?

Mindfulness, such as being present and noticing sensations, can help you feel grounded and relaxed, benefiting both heart and brain health.

4. What role does diet play in maintaining heart and brain health?

Eating heart-healthy foods like nuts, berries, olive oil, leafy greens, and avocados supports both cardiovascular and brain health.

5. Can cold water therapy improve heart health?

Yes, a 30-second cold water shower or even splashing cool water on your face can slow your heart rate and calm your nerves, promoting heart health.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.