Stephanie Lachapelle for Heart1
After a decade-long study, researchers at Columbia University found that happier people were less likely to suffer heart attacks.
These researchers began to follow more than 1,700 Canadian adults with no heart problems in 1995, and after a decade they have found that 145 people developed a heart condition. These people were found to be less happy than those who did not develop a heart condition. Happiness was rated on a five point scale, and then was statistically adjusted to account for factors like age and gender. For each happiness point, people were an astounding 22 percent less likely to develop a heart problem!
Although researchers don’t know the exact reason behind this trend, some suggest there exists a genetic trait predisposing people to be happy and therefore have less heart disease, or that happiness may result in fewer heart complications compared to other long-term emotions like stress.
Dr. Karina Davidson of Columbia University Medical Center suggests that happy people are simply more likely to lead a healthy lifestyle. "If you aren't naturally a happy person, just try acting like one. It could help your heart."
Stress and depression have been noted as risk factors for heart conditions. Stress releases hormones that can damage heart muscle and can cause blood vessels to dilate, allowing plaque buildup to break off and clog arteries.
Davidson said it is too early to draft specific guidelines recommending patients to get happy quickly to protect their hearts, but she does recommend trying to add more cheer to your life simply for better mental health.
The following are some tips to find more cheer.
1. Be in the moment. Rather than worrying about tomorrow’s events, enjoy your time today.
2. Laugh. A study at the University of California at Irvine found that anticipation of happy or funny events actually creates biological changes, dropping stress levels and raising endorphin levels. See a funny movie or kick back and watch some old-school cartoons, or spend time with your always-hysterical granddaughter.
3. Get enough sleep. Taking a 20 minute nap has been shown not only to make you feel revitalized, but to boost your energy and endorphins. Try going to bed early one night, and cut out late-night TV watching that can keep you up later than you expect.
4. Just say no. Do you feel stressed because you have too much on your plate? Maybe you need a little more time to just be you. It’s okay to say no to the demands of others. Above anything else, you have to take care of yourself before you can take care of others.
5. Adopt a pet. Numerous studied suggest that pets are big-time stress relievers. One study indicates that of 240 couples, half of whom owned a pet, those with pets had significantly lower heart rates and blood pressure levels when exposed to stressors. Visit your local animal shelter and rescue a dog or cat for long-term benefits for you and your new pet.
6. Volunteer your time. Always a feel-good option, helping others allows you to put your own stressors into perspective. One study found that volunteering enhanced happiness, self-esteem, physical health and depression, among other things. Even if you can only spare an hour or so of your time here and there, any extra help is always appreciated, and will increase your happiness. If you have trouble getting around, there are plenty of ways to help out right from your home. Spend some time making thank-you cards for your local troops, or build paper flowers for the ladies at the local nursing home and have someone deliver your creations.
7. Nurture the bonds with your loved ones. A study of more than 1,300 adults found that those with a lot of supportive friends had healthier blood pressure, cholesterol levels and stress hormone levels than those with fewer close friends. Other studies indicate that people who are lonely or depressed are three to five times more likely to get sick than those experiencing love and a sense of connection.
8. Get fit! Take a walk with your spouse, walk the dog, join a water aerobics class, or try some Pilates or power yoga. Anything to get you moving will boost feel-good hormones.
9. Set goals. Any accomplishment, no matter how small, strengthens you sense of control of your life. According to Dr. John Reich, “happiness is a by-product of feeling in control.” Even if it’s as simple as “Get to work on time”, setting goals will lead to increased happiness.
10. Keep a gratitude journal. Writing down everything you’re thankful for and everything that truly makes you happy will help you hone in the positives in life and keep things in perspective. You’ll start to focus on the important things in life and forget the little stresses.
For more get-happy tips, visit The Toilet Paper Entrepreneur and check out our forums for more heart-healthy information!
