How pandemic loneliness, depression is putting our heart health at risk | Expert Opinion

February marks almost a year since the fear of a new, highly contagious, and rapidly spreading virus sent us scrambling to stock non-perishable foods and forced us into isolation. Routines were upended and love for family and friends meant staying away. What many of us assumed would be a sprint has turned out to be a marathon, as we endured months of Zoom meetings, remote learning, and no in–person social interactions. Sedentary lifestyles became more prevalent and rates of depression and anxiety sky-rocketed. While we know what the effects of a sedentary lifestyle have on our heart, we can’t forget how loneliness, anxiety, and depression can impact this vital organ as well.

Social isolation and loneliness are problems that plague our society, especially older adults. And despite increased social media use in younger generations, studies have shown that virtual connectedness does not translate into well-being. The opposite is true.

Stress and anxiety were increasing problems in our society pre-pandemic. This problem has only escalated with the addition of COVID-19.

Medicare data shows one in four (24%) adults age 65 and older reported anxiety or depression in August, a rate which has been relatively constant since the pandemic started in March. It is also affecting younger Americans. Almost half of teenagers surveyed described the stress level during the pandemic as excessive, often preferring to stay silent about it.

These feelings negatively affect our mental health and our hearts. Sometimes, severe stress, such as that from the death of a family member or job loss, can result in cardiac dysfunction called Takotsubo cardiomyopathy (Broken Heart Syndrome) or heart attacks.

Research from the Duke Heart Center has shown that stress affects cardiovascular health of men and women differently in those with underlying heart disease. While men experience more changes in blood pressure and heart rate, women were more likely to experience myocardial ischemia (decreased blood flow to the heart) and increased platelet aggregation, which is the start of the formation of blood clots. Chronic stress can also increase the risk of hypertension and cardiovascular events.

Cardiovascular disease is preventable. Up to 80% of the risk is attributable to lifestyle choices. Therefore, as this pandemic rages on, it is important for us to be proactive about our heart health.

We must find ways to connect with friends and family whether it’s by phone or video chat. If you know someone who lives alone, especially an older adult, remember to check on them regularly. It’s also important to talk to children and allow them opportunities to discuss their feelings.

Studies have shown that exercise improves mental health, reduces stress and anxiety, while improving sleep. The American Heart Association recommends 30 minutes of moderate intensity activity five days a week (150 minutes total) or 75 minutes of high intensity activity each week. Consider taking a walk outside by yourself or with a friend (don’t forget your mask). If you’re worried about going outside, you can get creative at home with fitness apps or YouTube videos.

What is most important is that you keep moving. Try a standing work desk, or take frequent breaks to get out of your chair. Even light activity reduces the risk of mortality and cardiovascular disease when compared to sitting all day.

Meditation and deep breathing techniques also can be incredibly helpful in reducing stress and helping us reframe our outlook. It’s important to seek help from a psychiatrist or psychologist if the stress feels overwhelming.

A discussion on cardiovascular health is incomplete without emphasizing the importance of healthy eating. Think of food as medicine and be conscious about what you eat. Consider following a Mediterranean Diet, which is rich in whole grains, legumes, nuts, fruits and vegetables, which helps prevent diabetes mellitus, weight gain and cardiovascular disease. It has the added benefit of reducing depression and improving overall mental health.

Although COVID-19 surpassed heart disease as the number one cause of death in this country, remember that cardiovascular disease remains a leading killer in the United States, and chronic diseases are largely influenced by our lifestyle choices. As we continue to find our way out of this pandemic, it’s important to stay in touch, eat healthy and keep moving. Our hearts are depending on it.

Monika Sanghavi is an assistant professor of clinical cardiovascular medicine at the University of Pennsylvania. Santina Sperling is a nurse practitioner specializing in cardiovascular health at the University of Pennsylvania.