We should be cautious of stress, which, according to many experts, is the greatest danger of modern society. This is also claimed by one of the most renowned Russian cardiologists, Yevgeniy Chazov, a physician who, back in Soviet times, was the chief Kremlin doctor. According to him, stress destroys the heart more than poverty or hardships. Therefore, it makes sense to ask: how can we protect ourselves—cheaply, naturally, and kindly?

Who was Yevgeniy Chazov?

Yevgeniy Ivanovich Chazov was born on June 10, 1929, and died on November 12, 2021. He was a specialist in cardiovascular diseases (a cardiologist), and also served as the minister of health during the time of the Soviet Union. It can be said that, in his time, he was highly respected, and many of his words are still a source for journalistic interpretations today, often without precise sources. While some of his claims were considered exaggerated at the time, it is now clear that he was right in many ways. Social conditions and psychological stress definitely affect the cardiovascular system.

So, even if not every statement is perfectly backed up by sources, it's sensible to take his messages as a warning: stress and inner turmoil are not a trivial problem.

Stress as a Risk Factor

In his professional trilogy on cardiovascular diseases, Chazov discusses how social conditions, psychological pressures, and emotional state (even though they are hard to measure) play an important role in the onset of heart disease. Modern studies confirm that chronic stress (that is, stress that lasts a long time, not just a moment) raises the level of the hormone cortisol, increases inflammation in the body, and can contribute to arterial blockage.

According to World Health Organization (WHO) data, heart diseases (cardiovascular diseases) have been at the top of the causes of death worldwide for many years. Studies show that people experiencing intense psychological stress (at work, in relationships) have higher blood pressure, poorer vessel function, more problems with inflammation, and a higher chance of heart attack. Science supports the idea that stress is not just in the mind, but leaves traces in the body that can lead to serious illnesses.

Chazov says that our body has developed slowly over thousands of years, but today we live very fast lives, and the mismatch between our bodies and the fast pace leads to malfunction. He claims that poverty and hardships are not the greatest enemy of man in themselves; rather, the problem is our attitude toward them—the way we accept hardship and how we react internally.

Heart diseases appear more and more often already in younger people; some patients are barely 20 years old... This is a dramatic warning.

Chazov advises us to avoid overeating (too much food), watch our stress, and not let life become a race for money.

These reflections are powerful; it would be wrong to say they are completely untrue. But let’s ask ourselves: what can we do in our home environment, without medication, to ease stress and protect our hearts?

• Breathing exercises and meditation
  This is one of the most accessible tools. You can do them anywhere and without equipment.
  
  
• Simple exercise:
  three minutes—inhaling through the nose for 4 seconds, then exhaling through the mouth for 6 seconds (slowly).
  
  Deep breathing activates the parasympathetic nervous system. This is the part of the body that calms, reduces muscle tension, and lowers blood pressure. Research shows that regular meditation and relaxation techniques (especially yoga and meditation) reduce stress hormones and lower cardiovascular risks.
  
  
• Herbs and teas
  Folk wisdom offers us some natural helpers:
  
  • Lavender: calms the nerves, relaxes. When used as a tea or inhaled as a scent, it helps soothe.
    
    
  • Lemon balm: a mild relaxant, often used in folk mixtures.
    
    
  • Valerian and passionflower (types of plants): are common folk remedies as relaxants.
  
  Note: If you are already taking any medications (e.g., for blood pressure), it is wise to consult with your doctor, as some herbs can affect medication effectiveness.
  
  
• Movement, walking, nature
  Experts recommend at least 30 minutes a day of walking or moderate exercise (a walk in the woods, park, etc.). Physical activity releases happiness hormones (endorphins), reduces tension, and stimulates circulation. Studies have noted that people who are regularly physically active have fewer heart diseases and a lower risk of mortality.
  
  
• Good sleep and rest
  If we are not rested, stress escalates more quickly into harm. Aim for at least 7 to 8 hours of quality sleep each night. Before sleep, turn off electronics, calm your mind with a book or quiet music. Poor or too little sleep is linked with high blood pressure, inflammation, and an increased risk of heart disease.
  
  
• Creating schedules, limiting tension
  Plan your day for work and rest. If the day is too fragmented, stress increases. Learn to say no. If you take on too many responsibilities, you can quickly cross the line ... Find hobbies that turn off the mind: drawing, listening to music, gardening, singing ...
  
  
• Support and conversation
  We are social beings. If you carry the pressure alone, it builds up. Share your worries, pray (yes, this is a tip from the Russian doctor!!!), or talk to someone you trust. A small change can have a big effect.
  
  In modern times, apps or online counseling are also available, but personal contact is often the best.

Why are these methods sensible?

In many parts of the professional literature, Chazov has previously warned that psycho-emotional factors (emotions, stress, anxiety), in combination with other factors (such as high blood pressure, poor lipid profile), contribute to heart disease. Studies also show that meditation, breathing exercises, and yoga lower levels of stress hormones (cortisol), reduce signs of inflammation, and lower blood pressure in people at risk.

Physical activity as heart disease prevention has a long history: one of the larger epidemiological studies found that even moderate physical activity—150 minutes per week—reduces the risk of heart attack by nearly 20 to 30%.

Lack of sleep in modern research is linked to raised blood pressure, obesity, and metabolic disorders. All of these are risk factors for cardiovascular disease.

Although there is a scientific basis for the impact of stress on the heart, there is no universal formula that would make stress truly responsible for all heart diseases. However, this share is dangerously increasing with the years.

Warnings and Hope

Stress is certainly one of the biggest challenges of the 21st century. A silent enemy that works gradually, exhausts us, disrupts balance, seeps into the body ... If we give as much attention to inner peace as we do to TV, news, or food, we have done a lot. If we take 5 minutes each day to calm down, if every day we go for a short walk, if we share at least some troubles with others, in the long run we build a barrier against stress.

Life is not just a race for money. The body is not a machine that can take everything. Taking care of your heart is not just the doctors’ job. It’s ours!