Many of us have these habits without realising it.
Cardiologists have revealed five habits that people do every day that could be harming their hearts.
Taking care of our precious hearts should be a priority for all of us, especially since heart disease is the leading cause of death in the United States, killing someone every 33 seconds, according to the CDC.
There’s plenty of expert advice to help you protect your risk of heart disease, from remembering certain foods to how many steps you should take each day.
It’s vital we look after our hearts (Getty Images)
Now, a British doctor and health consultant has revealed that many of us are unaware of the everyday behaviours that contribute to heart disease.
According to The Independent , Christopher Broyd, MD, of Nuffield Health Brighton, says these simple everyday things could have a bigger impact on your heart than you think.
Here are five top tips for a healthy heart.
Before you go to bed
We all know that getting eight hours of sleep a night is good for our health and our mood the next day. But doctors warn that not only can it make you feel lethargic and cranky, but it can also negatively impact your mood.
“Insufficient or poor sleep can lead to high blood pressure, obesity and can affect the body’s ability to heal,” he said.
“Sleep disorders like sleep apnea can also affect heart disease.”
A good bedtime routine can help (Getty Images)
To get better sleep, it’s important to stick to a regular bedtime and avoid excessive caffeine, nicotine and/or alcohol, as these can interfere with sleep. Cardiologists say the better the sleep, the better. “Go to bed and wake up at the same time every day, even on the weekends,” he advises.
“Encourage quiet activities, such as reading before bed, and avoid activities such as watching heavy television.”
Physical exercise
Dr. Broyd says regular exercise is “essential for heart health,” and warns against a sedentary lifestyle, which can “lead to weight gain, high cholesterol, high blood pressure, and hypertension, all of which increase the risk of heart disease.”
But that doesn’t mean you have to do big workouts at the gym, because building your fitness and endurance can start with small steps. The doctor continued with steps like walking or other “short-term activities.”
But his most important advice is to choose a physical activity that you enjoy because you’re more likely to stick with it, he says. “Try to pick a time that works for you,” he says, and stick with it, whether it’s morning, afternoon, or evening.
Regular exercise can make a difference (Getty Images)
de-stress
Stress is another important factor that affects not only our mental health but also our physical health. A demanding job, family problems, or other major life events (such as divorce or having a child) can cause chronic stress, which can negatively affect your mood. “Long-term stress can damage the heart, lead to high blood pressure and increase the risk of heart attack or stroke,” the doctor said.
“Long-term stress at work can lead to high blood pressure, poor nutrition and poor sleep, all of which can harm your heart over time.”
He also sees hope in unhealthy solutions like overeating, drinking and smoking.
Meditating to manage stress levels could be one way to unwind, the doc suggests (Getty Images)
When it comes to stress reduction, Dr. Broyd says regular physical activity can help cope with stress because it “boosts endorphins, which helps reduce tension and improves mood,” and reminds the mind of activities like meditation. I think it can also help. The practice can also “calm the mind” and relieve stress.
Chasing the Sun
Doctors warn that vitamin D deficiency can lead not only to bone and muscle problems, but also to pain and high blood pressure, which can lead to heart disease. While it can be hard to get enough sunlight during the colder months of late winter, Dr. Broyd suggests that “sun protection,” snacks and even lunches eaten outdoors can help.
“If you’re working or studying indoors, take a break and get outside and enjoy the sun,” he said.
“Tim gets outside for at least 15 to 30 minutes every day, especially in the morning when the sun is not as strong.”
Try taking your lunch break outside (Getty Images)
Society
It may come as a surprise, but social isolation can hurt our hearts.
The doctor said loneliness can lead to stress, raise blood pressure and affect the immune system, all of which can lead to heart problems.
“Being alone or isolated can lead to heart disease,” he added. “Building a healthy relationship alone takes time and effort, but by connecting and building relationships with others, you can “improve your support relationships and overall health, and ultimately improve your heart health.”
Contacting loved ones is important for our hearts in more ways than one (Getty Images)
Featured Image Credit: Getty Stock Image