As Heart Awareness Month approaches, a leading cardiologist reveals five common activities that may be silently harming your heart health.
We're all aware of the importance of a balanced diet and avoiding cigarettes, but there are other, less obvious lifestyle choices that could be jeopardizing our heart health . As we approach Heart Awareness Month, it's crucial to shed light on some everyday habits that might be silently affecting the well-being of our most vital muscle. A leading heart specialist has shared five common activities that could be putting your heart at risk without you even realizing it.
From the quality of your sleep to the levels of stress in your life, these factors may be inflicting more harm than anticipated. \Dr Christopher Broyd, a consultant cardiologist at Nuffield Health Brighton Hospital, cautions against the dangers of a sedentary lifestyle. 'A sedentary lifestyle can lead to weight gain, high cholesterol, and increased blood pressure, all of which increase your risk for cardiovascular disease,' he warns. 'Regular exercise is crucial for heart health.' But don't fret about having to live at the gym – Dr Broyd suggests starting off gently. 'Begin with simple activities like walking, stretching, or using a stationary bike,' he advises. 'Even short bursts of activity, such as 10-minute walks, can add up over time and gradually increase your stamina.' Dr Broyd emphasizes the importance of choosing enjoyable activities to maintain motivation. 'Whether it's dancing, swimming, cycling, or playing a team sport, finding something fun makes it easier to stay motivated,' he advises. 'Try to pick a time of day that works best for you and stick to it, whether it's in the morning, during lunch breaks, or in the evening.' \ The cardiologist warns that chronic stress from demanding jobs or family issues can be detrimental to heart health. 'Prolonged stress can negatively affect the heart by raising blood pressure and increasing the risk of heart attack or stroke,' Dr Broyd explains. He notes that stress often leads to unhealthy habits such as overeating or smoking, adding, 'Chronic job stress can elevate blood pressure, lead to poor eating habits, and disrupt sleep, all of which can harm heart health over time.' Therefore, having effective strategies to manage stress is essential. 'Regular physical activity, such as walking, yoga, or exercise, can help release built-up tension and improve mood by boosting endorphins,' suggests Dr Broyd. He also recommends mindfulness techniques like meditation, deep breathing, or progressive muscle relaxation to calm the mind and alleviate stress. \Dr Broyd also highlights the critical role of sleep in maintaining heart health. 'Lack of sleep or poor-quality sleep can increase blood pressure, contribute to obesity, and disrupt the body's natural repair processes,' he says. Sleep disorders such as sleep apnoea can have significant impacts on heart health, according to Dr Broyd. Dr Broyd, a cardiologist, suggests maintaining a regular sleep schedule to promote natural and restful sleep. 'Go to bed and wake up at the same time every day, even on weekends,' he advises. 'This helps regulate your body's internal clock and promotes a more consistent sleep pattern. Engage in calming activities before bed, such as reading and avoid stimulating activities like watching intense TV shows.' He also warns against consuming too much caffeine, nicotine, or alcohol in the evenings. 'Consuming caffeine or nicotine in the late afternoon and evening can interfere with sleep,' says Dr Broyd. 'Similarly, while alcohol may initially make you feel sleepy, it can disrupt your sleep cycle later in the night.' \Not getting enough sunlight can lead to vitamin D deficiency, which is linked to higher blood pressure, inflammation, and an increased risk of heart disease, according to Dr Broyd. 'Safe sun exposure or supplementation can help maintain heart health.' This is particularly crucial during the winter months, so try to get outside during work breaks. 'If you're working or studying indoors, take short breaks to step outside and soak up some sun,' Dr Broyd recommends. 'Aim to get outside for at least 15-30 minutes each day, especially in the morning when the sun is less harsh. Take walks, sit in a park, or enjoy outdoor activities like gardening, walking the dog, or even having lunch outside.' \Dr Broyd has issued a warning regarding the hidden dangers of social isolation and loneliness, identifying them as risk factors for heart disease. 'Loneliness and social isolation can have a detrimental effect on heart health,' warns Dr Broyd. 'Studies have shown that people who experience chronic loneliness are at an increased risk of developing heart disease, stroke, and other cardiovascular problems.' \He emphasizes the importance of maintaining strong social connections and pursuing activities that foster a sense of belonging. 'Engage in activities that bring you joy and connect you with others,' he suggests. 'Consider joining a club, volunteering, or reconnecting with old friends. Nurturing your social relationships can contribute significantly to your overall well-being, including your heart health.
HEART HEALTH LIFESTYLE EXERCISE STRESS SLEEP SUNLIGHT SOCIAL ISOLATION
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