Self-help Articles

by Diana K. Weiss, Ph.D.

We've all heard it before: exercise, eat a low-fat diet; don't smoke, drink too much or get too stressed. These are all good suggestions for preventing heart disease...the number one killer of Americans.

But did you know that the connection between your mind and your body can effect the health of your heart? A person's thoughts, beliefs, and behaviors related to love and relationships can definitely effect the functioning of their cardiovascular system.

There is a field called "Psycho-neuro-immunology" which studies the relationship between what we think and believe; and how our thoughts and beliefs effect the biochemistry of our brain, which effects the physiology of the cells in our entire body. It focuses on how preventing heart disease is entirely possible for most people.

Sound far out? Well, it's not. There is research demonstrating that chronic negative thoughts create a depression in immune functioning which can result in more illness. It also is documenting exactly how optimistic beliefs correspond with more optimal health, including a healthy heart.

Note the Following Studies about Heart Health:

Scientists at Yale University looked at the degree of blockages in coronary arteries of 119 men and women and found that those who felt the most loved and supported by significant people in their life, had substantially less blockage in the arteries of their hearts.

The researchers discovered that the quality of the relationships in the sense of feeling loved and emotionally supported was a more important predictor of the severity of coronary artery blockages than was the number of relationships a person had. This finding was independent of diet, smoking, exercise, cholesterol, genetics, and other risk factors.

In his book, Love and Survival, The Scientific Basis for the Healing Power of Intimacy, cardiologist Dr. Dean Ornish states "Although diet, blood pressure, and other risk factors play an important role in developing heart disease and angina, these forces can be significantly moderated by a loving relationship."

The Negative Role of Hostility & Anger in Heart Disease

Hostility has been identified as a very important risk factor in developing heart disease. Chronic hostility can stress both the physical body and personal relationships. Anger kicks in a rush of adrenaline, which causes the blood to thicken, arteries to constrict, while the heart beats faster and breathing becomes more shallow -- less blood and oxygen become available for the heart and the rest of the body.

When a person has a pattern of frequent angry reactions, this can cause wear and tear on the heart system, as well as personal relationships. The angry person is subsequently vulnerable to isolation and depression which are also high risk factors for developing heart disease. Hostility causes isolation and depression and isolation and loneliness can cause hostility.

The Positive Role of Community

Our American culture at large promotes competition, achievement, individualism, and acquisition of material goods. These values are not inherently damaging, but it is the imbalance which occurs, with constant external striving and a lack of community and social support networks.

The philosophy that "it is a dog eat dog out there" is likely to be bad for your heart health. Developing an attitude of positive expectancy (expecting and imaging positive outcomes) and recognizing that we all of the same original source, we all have divine sparks within us, can promote heart health.

We are creatures of community. We need social contact and caring to survive. Communities that nurture each other as part of their culture have dramatically lower rates of heart disease than other communities that promote an ideal of individualism.

The Positive Role of Love & Intimacy

A study of fourteen hundred male and female heart patients at Duke University demonstrates the importance of having a close confidant (someone with whom you talk on a regular basis). All fourteen patients had blocked coronary arteries.

After five years, those that were unmarried and without a trusted confidant, were over three times as likely to have died than those who were married, or had a close confidant.

In order to have close, nurturing relationships and interdependent communities, we need to take the time to slow down enough to connect with ourselves and other people. When we are busy rushing around, solely focused on what "doings" need to be done...we can lose our connection with our own innermost selves and with one another.

Loving relationships are good for the heart. Hurts and disappointments can weaken the heart and it is important not to bury any pain you may have. People who share their "negative" feelings but have an attitude of positive expectancy seem to feel better and get sick less often.

Your innermost character, feelings, and inclinations do correspond with your ability to experience love, affection, and compassion. Cultivating a loving relationship with your self and with others can promote the actual health of your heart. So, go slowly, and look within and see if you have beliefs, thoughts, feelings, or behaviors that keep you separated from love.

In the midst of our busy lives, we can forget the simple age old truths for a life well lived. Love and intimacy can save your life and make it well lived. Reach within and connect with other people -- and do your best to love.

Specific suggestions to improve your heart health:

• Take quiet time to relax and be with yourself.
• Breathe slowly and deeply.
• Make a gratitude list. Write down everythign for which you are grateful. Read it everyday, and add to it as the days go by.
• Take time to listen to your body and time to connect with your higher spiritual understanding.
• Relax in nature or meditate.
• Learn to listen, especially to the people that you care about.
• And make relationships with friends and family a priority.
• If you don't have close relationships, decide to cultivate some, or even one. There are many lonely people that would like to make a friend.
• Join and participate in a group that meets regularly.

The idea of prolonging our lives may not be so appealing if we feel miserable and isolated. Quality of life and sweet wholeness come with connecting to our innermost selves, with each other, and meaningful productivity.

For optimal quality of life, we need to be mindful of minimizing negative influences such as anger and hostility, while maximizing positive influences on our heart health, such as community participation, love and intimacy. Strive for these positive influences everyday - your effort will be good for reducing heart disease.

About the Author:

Dr. Diana K. Weiss is a licensed psychologist (PSY #12476) in private practice in Del Mar, CA. Stress management, cardiac psychology, optimal performance, depression, and anxiety are her areas of specialty. She is a speaker and author of "Stress & a Healthy Ticker." Dr. Weiss can be reached at (619) 259-0146 240 9th Street Del Mar, California, 92014.