Stress is one trigger (Image: Getty )
When it comes to maintaining a healthy heart, most of us are aware that a balanced diet and avoiding habits like smoking are crucial. However, there are some lesser-known practices that could also heighten your risk of complications.
Many of us might be unwittingly partaking in such habits, thereby jeopardising this essential organ. February marks Heart Month, and last year around this time, we consulted a leading cardiologist about five factors that could be endangering your cardiovascular health – ranging from sleep to stress.
Five detrimental habits that are damaging your heart health
Insufficient exercise
Dr Christopher Broyd, consultant cardiologist at Nuffield Health Brighton Hospital, stated: « A sedentary lifestyle can lead to weight gain, high cholesterol, and increased blood pressure, all of which increase your risk for cardiovascular disease. Regular exercise is crucial for heart health. »
This doesn’t necessarily mean forcing yourself to the gym daily. Start small.
Dr Droyd advised: « Begin with simple activities like walking, stretching, or using a stationary bike. Even short bursts of activity, such as 10-minute walks, can add up over time and gradually increase your stamina. »
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The key is to select activities that you find enjoyable. « Whether it’s dancing, swimming, cycling, or playing a team sport, finding something fun makes it easier to stay motivated, » says 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. »
Neglecting stress management
The heart specialist warns that persistent stress – whether from challenging work environments or family pressures – can lead to cardiovascular complications.
Dr Broyd explained: « Prolonged stress can negatively affect the heart by raising blood pressure and increasing the risk of heart attack or stroke. 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. »
This underscores the importance of having robust strategies for handling stress effectively.
Get yourself up and about (Image: Getty )
Dr Broyd suggested: « Regular physical activity, such as walking, yoga, or exercise, can help release built-up tension and improve mood by boosting endorphins. Some find that mindfulness techniques like meditation, deep breathing, or progressive muscle relaxation can calm the mind and reduce stress levels. »
Failing to prioritise sleep
Dr Broyd warned: « Lack of sleep or poor-quality sleep can increase blood pressure, contribute to obesity, and disrupt the body’s natural repair processes. Sleep disorders like sleep apnoea can also significantly affect heart health. »
He advises maintaining a regular sleep routine to encourage restorative, quality sleep. Dr Broyd advised: « Go to bed and wake up at the same time every day, even on weekends. 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 suggests steering clear of excessive caffeine, alcohol or nicotine in the evening. He further added: « Consuming caffeine or nicotine in the late afternoon and evening can interfere with sleep. Similarly, while alcohol may initially make you feel sleepy, it can disrupt your sleep cycle later in the night. »
Insufficient sunlight exposure
Dr Broyd stated: « 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. Safe sun exposure or supplementation can help maintain heart health. »
This is particularly crucial during winter, when daylight hours are reduced. Counteract this by stepping outside during work breaks throughout the day, if feasible.
Dr Broyd recommended: « If you’re working or studying indoors, take short breaks to step outside and soak up some sun. 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. »
« Being socially isolated or feeling lonely can increase your risk of heart disease, » warns Dr Broyd. « Studies have shown that loneliness can trigger stress, raise blood pressure, and negatively affect immune function, all of which can harm heart health. »
If you’re feeling isolated, don’t hesitate to reach out to friends or family members, or perhaps consider joining a new club. « 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, » advises Dr Broyd.
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