We use "heartbreak" like it's a metaphor. When you lose a partner or end a friendship, your chest doesn't just ache; your body shuts down. Your brain detonates its final switch. 

Let's be clear about what exactly that means. 

A stress surge. 

In the hours to days after a major emotional shock, your body is trying to protect you from the danger it could not foresee. In most people, this typically means a few rough days or weeks, marked by increased levels of stress hormones in the bloodstream. However, in a small number of individuals, it can look like stress-induced cardiomyopathy, often nicknamed "broken-heart syndrome." 

Stress-induced cardiomyopathy mimics a heart attack but is instead driven by an increase in stress hormones, not a blocked artery. The bottom line, though, if your chest pain is heavy, spreading to the arm, jaw, or back, you feel faint, or you can't catch your breath, you do not "tough it out." You get seen the same day.

Now, most heartbreaks don't end up with sending you to the ER. However, even if your high school sweetheart cheated and lied to you for two months, after saying she didn't like another dude on the soccer team, but then proceeded to date them a year later....sorry, got a bit carried away. 

In other words, the roots of cardiovascular risk begin early and develop gradually. Stress doesn't care whether you're 10 or 100. As Gen Z puts up prime LeBron James numbers, except for unsuccessful relationships, the chance of cardiovascular risk has multiplied significantly 

So how do you stop heartbreak? 

The truth is….If I knew, I wouldn't be single right now. BUT Here's a simple framework you can follow to reduce the risk of cardiovascular disease

Breathe in a way your heart can feel. Twice a day, sit and slow your exhale. Inhale for four, pause one, exhale for six to eight. Do that for five minutes. By following this exercise, you're actually directly tugging the brake cable of your nervous system (vagus nerve), lowering heart rate and blood pressure in real time. It won't erase her memories, but it will make your chest stop pounding at the unconventional 3 a.m., which brings me to my next point.

Protect the night. Your heart loves predictable sleep. Aim for a consistent window, even if the total hours aren't always the same. Reserve the last hour before bed for something more soothing, like a shower or light stretching, rather than doomscrolling. If she's still on your mind, get up, read a paper book for 15 minutes, and try again.

Move more than you feel like. You don't need your own Creed Edit, but music can help. Walk after meals. Do body-weight squats while your coffee brews. Climb two flights of stairs on purpose. Those small doses improve the slick inner lining of your arteries and help regulate glucose.

Eat like you're proud. Keep it easy and repeatable: plants, beans, fish, nuts, olive oil. Less Pizookies and more protein to preserve muscle. A bowl that looks boring typically means you're doing the right thing.

Check your numbers. It's 2025 now; we all have those fancy watches and iPhones. We use their capabilities because they're there for a reason. Heartbreak is the perfect time to make sure you're within the normal range for your heart rate, blood pressure, and weight. If you sense something off, book an appointment with your doctor immediately.

Don't smoke, and be careful with "coping" drinks. Nicotine and, yes, many vapes actually do destroy the lining of vessels, stiffen arteries, and raise clot risk. Alcohol during a heartbreak, sure, may make the heartbreak go away temporarily, but it's a short bridge to poor sleep, higher blood pressure, and worse choices tomorrow. If you're drinking, first don't, second set and keep limits. You'll write me a thank-you note when you make it past 65.

Don't be a lonewolf. Grief shrinks your world; your job is to widen it again. Text two people a week to invite them to walk. Join a group class where you don't have to speak. Consider seeing a therapist or joining a grief group if the sadness feels overwhelming or persistent. Loneliness is the number 1 reason for more than just cardiovascular disease.

If you like structure, try this 7-day heart-steady plan to get momentum:

• Day 1: Schedule your health screen. Put sleep and two 10-minute walks on your calendar.

• Day 2: Cook a large "default meal" (think chili with beans or sheet-pan salmon and vegetables).

• Day 3: Learn the 4-1-6 breath and use it three times today.

• Day 4: Replace one ultra-processed snack with a combination of fruit and nuts.

• Day 5: Take a walk with a friend. No agenda.

• Day 6: Do a 15-minute resistance routine (push, pull, hinge, squat, carry).

• Day 7: Review: What helped? Repeat those. What didn't? Swap, don't quit.

Two final notes. First, heartbreak can unmask depression and anxiety. If your mood is dropping for most of the day, you've lost interest in things that used to matter, or you're having thoughts of self-harm, tell someone you trust and talk to a professional.

Second, learn your red flags and don't negotiate with them: severe or persistent chest pressure, breathlessness at rest, fainting, new swelling in your legs, or irregular heartbeats are "get seen now" signals.

Hearts are built to be tender and tough at the same time. Yours can be both. Grief is proof that you loved deeply; rebuilding is proof that you're choosing to live fully. Start with one habit you can keep when the world feels unsteady. Walk. Breathe. Eat food that loves you back. Ask for help. Check your numbers. Repeat. It won't erase the story that hurt you, but it will write a new chapter where your heart feels steadier in your chest, and stronger for what comes next.

Blog #2 (Works Cited)

1. American Heart Association. “Is Broken Heart Syndrome Real?” American Heart Association,www.heart.org/en/health-topics/cardiomyopathy/what-is-cardiomyopathy-in-adults/is-broken-heart-syndrome-real. Accessed 21 Oct. 2025. www.heart.org

2. Cleveland Clinic. “Broken Heart Syndrome: Symptoms & Causes.” Cleveland Clinic, my.clevelandclinic.org/health/diseases/17857-broken-heart-syndrome. Accessed 21 Oct. 2025. Cleveland Clinic

3. Mayo Clinic Staff. “Broken Heart Syndrome — Diagnosis and Treatment.” Mayo Clinic, www.mayoclinic.org/diseases-conditions/broken-heart-syndrome/diagnosis-treatment/drc-20354623. Accessed 21 Oct. 2025. Mayo Clinic

4. —. “Broken Heart Syndrome — Symptoms and Causes.” Mayo Clinic, www.mayoclinic.org/diseases-conditions/broken-heart-syndrome/symptoms-causes/syc-20354617. Accessed 21 Oct. 2025.