Tonight’s the big game! And since American Heart Month is nearly at halftime, let’s look at how stress affects the body and how it should be managed. We want your heart to be the real winner this year!

Good Stress vs. Bad Stress

We all experience stressful moments; however, leaving that stress unchecked can create health issues or cause existing medical problems to worsen and be more difficult to treat. Dr. Douglas Friedman, cardiologist with WakeMed Heart & Vascular, says that it’s important to know the difference between emotional and physical stress — and how they affect the body. Some stress is good, but keep the bad in check.

“Physical stress, like routine exercise, is good for the body and overall recommended with your doctor’s guidance. However, short bursts of intense exercise or strenuous activity can increase the risk of an in-the-moment cardiac event, particularly for those who don’t exercise regularly. A classic example is shoveling snow.

“Emotional stress is something we experience on a psychological level, but it can also cause physical changes in our body,” explains Dr. Friedman. “Stressors will lead to an increase in “stress hormones” and result in biochemical changes that can impact our long-term heart health.”

In extreme cases, an emotional stressor can lead to a life-threatening heart condition known as Takotsubo cardiomyopathy, or broken heart syndrome.

“Clinically, it’s identical to a massive heart attack.” says Dr. Friedman. “Most commonly it occurs after a tragedy, although there are cases of broken heart syndrome after more ‘ordinary’ occurrences — for example, when one’s beloved sports team loses.”

Level the Playing Field When It Comes to Stress

Stress becomes a problem when it interferes with your life, causing disturbances in sleep, attention span, and behavior. Physically, stress can trigger muscle tension, headache, respiratory symptoms and illnesses.

“I see the effects of stress all the time in our cardiology practice,” said Dr. Friedman. “Many experience palpitations or the sensation that your heart is beating hard or irregularly, and some people even develop chest pains.”

Make Heart Healthy Game Day Snacks

Unhealthy food can put stress on the heart and other organs. Healthful eating, on the other hand, can reduce the risk of heart disease, stroke, obesity and type 2 diabetes. It can also boost a person’s mood and provide more energy. As you’re prepping your game day treats, swap out greasy, fried, salty, and sugary snacks for healthier choices.

Easy Swap: Change Out the Dressing!

Swap ranch dip for a hummus dip to go with your veggies.

Hummus is packed with fiber to keep you full and contains heart- healthy ingredients, such as chickpeas, to help reduce “bad” cholesterol (LDL).

Super Sweet Snacks

Cookies, brownies, and other treats are bound to make their way into the typical snack line up for game day, but let’s think healthier!

Heart Healthy Super Bowl Swap:

Grapes, berries, and cubed watermelon are sweet and nutritious snacks to nibble on.

Fruit will satisfy your sweet tooth while providing vitamins and fiber to keep you feeling satisfied and hydrated.

If you don’t have time to cube and prepare fruit, buy containers of pre-cut fruits at the market. Put them on skewers, drizzle with dark chocolate, or make fruit salad cups.

BBQ Wings Done Right

We all love the fried barbecue wings that are served on game day! But let’s try something different this year.

Heart Healthy Super Bowl Swap:

Opt for chicken, pork, or lean beef skewers.

Make your own and skip the sauce. Try some broiled chicken skewers or sweet spiced pork kebabs. Enjoy your skewers with crunchy, fiber-rich celery or your favorite vegetable to help keep you feeling full and satisfied through half-time.

Take a Time-Out on High Calorie, Sugary Drinks

Sodas, beer, wine and other high calorie sugary drinks are the go-to during the big game.

Heart-Healthy Super Bowl Swap:

Instead, keep your alcohol intake moderate and try to choose drinks with fewer calories, like flavored bubbly water. Make homemade flavored waters using fresh fruit to limit your caloric intake through beverages and curb your sweet cravings.

Be Your Best Coach

Feeling more stressed besides the big game? To help you manage, here are a few tips:

• Identify the stressor and try to minimize its impact.
• Get regular exercise — even short walks can reduce stress.
• Take a personal time out. Relax, meditate, pursue a hobby and get enough sleep.
• Stay in touch with family and friends. They can support you and help distract you from stressors.
• Feeling anxious or stressed? Talk about it with a health care professional.

---

About Douglas Friedman, MD

Dr. Douglas Friedman is a board-certified cardiologist with clinical interests in evaluating and treating chest pain, arrhythmias, heart failure, valvular and vascular disease. He is particularly focused on the imaging component of the evaluation, which is critical when determining the best therapy. Dr. Friedman earned his medical degree from the University of Virginia School of Medicine in Charlottesville, Virginia, and completed an internal medicine residency at the University of North Carolina at Chapel Hill in Chapel Hill, North Carolina. Dr. Friedman completed his cardiovascular disease fellowship at Lenox Hill Hospital in New York, New York. He joins WakeMed most recently from Winston Salem, where he practiced as a non-invasive cardiologist.

Dr. Friedman approaches each patient as an individual with a unique set of beliefs and values. His goal is to have each patient understand their condition as well as the rationale for different testing and therapies. Together, Dr. Friedman works with his patients to determine the best plan of care.

Outside of the office, Dr. Friedman enjoys spending time with his wife and three children. He likes watching and playing sports, particularly tennis. When possible, he escapes to the beach or the mountains for some quality outdoor time.

About WakeMed Heart & Vascular

WakeMed Heart & Vascular physicians bring together expert cardiovascular, thoracic and vascular surgeons who are dedicated to delivering the highest level of cardiovascular care in Raleigh, Apex, Cary, Fuquay-Varina, Garner and Clayton, N.C. For decades, these physicians have chosen to bring their talent and expertise to WakeMed for its reputation for excellence in cardiovascular care and commitment to providing the most exceptional patient experience.