We all know the importance of a balanced diet and the risks of smoking, but there are five lesser known habits that are harmful to your heart health. Despite frequent discussions about heart health, many of us are unconsciously involved in behaviors that can harm this important organ.
Speaking on Cardiac Awareness Month earlier this year, leading cardiologists described five daily activities that could potentially put cardiovascular health at risk. From sleep patterns to stress levels, these habits can cause more harm than you notice.
5 Things That Will Damage Your Mental Health
Lack of physical activity
“A sedentary lifestyle can lead to weight gain, high cholesterol and increased blood pressure, all of which increase the risk of cardiovascular disease,” warned Dr. Christopher Broyd, consultant psychologist at Nuffield Health Brighton Hospital. “Regular exercise is extremely important for heart health.”
However, you don’t need to emphasize yourself like hitting the gym every day. Start with small steps. “Start with simple activities like walking, stretching, or using a stationary bike,” suggested Dr. Bloyd.
“Even a burst of short activities, such as a 10-minute walk, can add up over time and gradually increase your stamina.”
Most importantly, choose the activities you find fun. “When you find something fun like dancing, swimming, cycling, playing team sports, it’s easy to stay motivated,” advised Dr. Bloyd.
“Select the best time for you and stick to it, whether it’s morning, lunch or evening.”
stress
Chronic stress – such as that caused by demanding work or family problems – can contribute to heart problems, cardiologists warned. “Long-term stress can have a negative effect on the heart by increasing blood pressure and increasing the risk of heart attacks and strokes,” explained Dr. Bloyd.
“Stress also promotes unhealthy coping mechanisms, such as overeating and smoking.
“Chronic work stress can raise blood pressure, cause poor eating habits, and disrupt sleep. All of these can damage your heart health over time.”
Therefore, it is important to have effective coping strategies to manage stress.
“Regular physical activities such as walking, yoga and exercise can help to relieve the accumulated tension and improve mood by strengthening endorphins,” Dr. Broyd proposed. “Some people discover that mindfulness techniques such as meditation, deep breathing, and progressive muscle relaxation can calm the mind and lower stress levels.”
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Don’t prioritize sleep
“Deprived or poor quality sleep can increase blood pressure, contribute to obesity and destroy the body’s natural repair process,” warned Dr. Bloyd. “Sleep disorders like sleep apnea can have a major impact on heart health.”
According to Dr. Bloyd, establishing a regular sleep routine can help you achieve a natural, peaceful sleep. “Even on weekends, I wake up at the same time every day,” advises Dr. Bloyd. “This helps regulate the internal clock of the body and promote a more consistent sleep pattern. You will be engaged in activities that will calm you down before bed, such as avoiding stimuli such as reading or watching intense TV shows.”
Dr. Bloyd also recommended limiting caffeine, nicotine and alcohol consumption in the evening. “Consuming caffeine or nicotine late in the afternoon or evening can interfere with sleep,” warning Dr. Bloyd.
“Likewise, alcohol may make you sleepy at first, but it can disrupt your sleep cycle late at night.”
Insufficient sunlight exposure
“The lack of exposure to sunlight can lead to vitamin D deficiency, which is associated with higher blood pressure, inflammation and increased risk of heart disease,” Dr. Bloyd said.
“Safe sun exposure or supplementation can help maintain heart health.”
It’s important to go outside for a short break during the winter. “If you’re working indoors or studying, take a short break, go outside and get in the sun,” recommended Dr. Bloyd.
“Aim for at least 15-30 minutes each day, especially on less sun-hard mornings. Enjoy outdoor activities like walking, sitting in the park, gardening, walking your dog, or having lunch outside.”
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Social Isolation
“Socially isolated or feeling alone can increase your risk of heart disease,” explained Dr. Bloyd. “Studies have shown that loneliness can cause stress, raise blood pressure and have a negative impact on immune function. All of these can damage heart health.”
If you are experiencing loneliness, we recommend you contact friends and family or join a new club. “While improving social isolation takes time and effort, deliberate efforts to connect with others and build relationships can help strengthen social support networks and overall well-being and ultimately improve heart health,” advised Dr. Bloyd.
