We are all aware of the significance of a balanced diet and the dangers of smoking. There is more to heart health than that, namely five lesser-known habits that could be detrimental to the old ticker.
Despite the frequent discussions about heart health, many of us unknowingly engage in behaviours that could harm this crucial organ including sleep patterns and stress levels that could be causing more harm than you realise.
Surrey Live chatted with Dr Christopher Broyd, a leading cardiologist, ahead of Heart Awareness Month about the five everyday actions that might be jeopardising your cardiovascular health.
One of the five things damaging your heart health include lack of physical activity.
“A sedentary lifestyle can lead to weight gain, high cholesterol, and increased blood pressure, all of which increase your risk for cardiovascular disease,” warns Dr Broyd, consultant cardiologist at Nuffield Health Brighton Hospital.
“Regular exercise is crucial for heart health.”
But don’t feel pressured to hit the gym every day – just start with small steps.
“Begin with simple activities like walking, stretching, or using a stationary bike,” recommends Dr Broyd.
“Even short bursts of activity, such as 10-minute walks, can add up over time and gradually increase your stamina.”
Most importantly, choose activities that you enjoy.
“Whether it’s dancing, swimming, cycling, or playing a team sport, finding something fun makes it easier to stay motivated,” advises Dr Broyd.
“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.”
Chronic stress, such as that caused by demanding jobs or family issues, can contribute to heart problems, warns the cardiologist.
“Prolonged stress can negatively affect the heart by raising blood pressure and increasing the risk of heart attack or stroke,” Dr Broyd explains. “Stress also encourages unhealthy coping mechanisms, like overeating or smoking.
“Chronic job stress can elevate blood pressure, lead to poor eating habits, and disrupt sleep, all of which can harm heart health over time.”
Having effective coping strategies for managing stress is crucial, then.
“Regular physical activity, such as walking, yoga, or exercise, can help release built-up tension and improve mood by boosting endorphins,” suggests Dr Broyd.
“Some find that mindfulness techniques like meditation, deep breathing, or progressive muscle relaxation can calm the mind and reduce stress levels.”
Not prioritising sleep can also be detrimental.
“Lack of sleep or poor-quality sleep can increase blood pressure, contribute to obesity, and disrupt the body’s natural repair processes,” Dr Broyd points out. “Sleep disorders like sleep apnoea can also significantly affect heart health.”
To promote natural, restful sleep, cardiologist Dr Broyd suggests setting a regular sleep routine.
“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.”
Additionally, it’s best to limit intake of caffeine, nicotine, and alcohol in the evening.
“Consuming caffeine or nicotine in the late afternoon and evening can interfere with sleep,” warns 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 also have adverse effects.
“A lack of sunlight exposure can lead to vitamin D deficiency, which has been linked to higher blood pressure, inflammation, and an increased risk of heart disease,” says Dr Broyd.
He recommends safe sun exposure or supplementation to support heart health. This is particularly crucial during winter months, so taking breaks outside during work is beneficial.
“If you’re working or studying indoors, take short breaks to step outside and soak up some sun,” Dr Broyd suggests. “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.”
Social isolation or feelings of loneliness can ramp up your risk of heart disease, warns Dr Broyd.
He explains: “Studies have shown that loneliness can trigger stress, raise blood pressure, and negatively affect immune function, all of which can harm heart health.”
For those feeling the pangs of loneliness, Dr Broyd advises reaching out to friends or family, or even joining a new club. He emphasises that combating loneliness requires proactive measures.
“Improving social isolation takes time and effort, but by making intentional efforts to connect with others and build relationships, you can enhance your social support network and overall wellbeing and ultimately improve your heart health,” he added.
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