According to the British Heart Foundation, a person will die of a cardiovascular complication every three minutes in the UK.
Coronary heart disease and strokes are the leading causes among heart-related issues, and in 2021 the total number of deaths from these conditions was only just overtaken by the number of cancer-related deaths.
With that in mind, it’s a very good idea to get to work on looking after your heart, no matter your age. Keeping fit and eating well are practically a given, but let’s drill down into some more granular advice for looking after our tickers.
One of the UK’s leading cardiologists, Dr Christopher Broyd from Nuffield Health Brighton Hospital, spoke to The Independent to share five ways you may be harming your heart. For a more positive spin, we’ve adapted those into five habits you can pick up that will give you a foundation for future heart health.
Let’s get into it.
Take sleep seriously
Most of us know that we need around eight hours’ sleep every night to keep ourselves healthy and feeling refreshed. A lack of good quality sleep can impact your energy levels, memory, immune system, your stress levels and emotional regulation, and it puts a lot of strain on your cardiovascular system.
"Lack of sleep or poor-quality sleep can increase blood pressure, contribute to obesity, and disrupt the body’s natural repair processes,” said Dr Broyd.
"Sleep disorders like sleep apnoea can also significantly affect heart health."
To get ahead of these issues, Dr Broyd recommends having a strict sleep schedule, to avoid drinking too much caffeine – there should be at least a seven hour gap between your last caffeinated drink and your bedtime – and avoiding nicotine or alcohol close to bedtime.
"Go to bed and wake up at the same time every day, even on weekends,” he said. “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.”
Get into a good exercise routine
Regular exercise has all kinds of benefits for our bodies, from helping to keep our muscles and bones in good condition to reducing bodily inflammation and helping to process stress.
It’s also, of course, excellent for our hearts. Dr Broyd said it’s “crucial for heart health” to get regular exercise, and said that sedentary behaviour can “lead to weight gain, high cholesterol, and increased blood pressure, all of which increases your risk for cardiovascular disease”.
This doesn’t mean you need to be at the gym all hours of the day or that you should take on an intense regime. Dr Broyd said it’s important to start small, such as by going for daily walks or engaging in other “short bursts of activity”.
He also said it’s important to find physical activities that you enjoy, as you’re therefore more likely to stick with them.
"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," he said.
Be sure to take time to warm up and cool down before and after exercising, too, and don’t go too hard too fast. Injuries can’t always be avoided, but it’s a good idea to limit the risk where possible as they can significantly impede your fitness routines and goals.
Take time to tackle stress
We all have stresses in our lives, but we also each have our own responses to it. Whether it’s tolerance or coping mechanisms, we each process stress differently.
Tough jobs, family problems, financial issues, and major live events can also lead to a state of chronic stress, and this can significantly impact our hearts.
"Prolonged stress can negatively affect the heart by raising blood pressure and increasing the risk of heart attack or stroke,” said Dr Broyd.
"Chronic job stress can elevate blood pressure, lead to poor eating habits, and disrupt sleep, all of which can harm heart health over time.”
Stress also tends to inspire unhealthy coping mechanisms, such as smoking, consuming alcohol, and overeating. Each of these can also harm our hearts, of course.
Dr Broyd recommends regular physical activity as it can “release built-up tension and improve mood by boosting endorphins”, and he notes that meditation is another great way to help “calm the mind” and process stress.
A good sleep routine is also essential for managing stress, as proper sleep helps to flush stress hormones like cortisol out of our systems along with improving our emotional regulation. In other words, it wipes the day’s stresses away and helps us to be better prepared for stresses we might face the next day.
Get plenty of sunshine
When we get sunlight on our skin, our bodies naturally produce vitamin D. This vitamin is essential for keeping our muscles, bones, and immune systems in good condition, and it’s also an important factor in heart health.
Dr Broyd thus advised “safe sun exposure” to ensure we produce plenty of vitamin D. It can be difficult to get much of it in the winter months, but any time out in the daylight is beneficial. Of course, you should also avoid being out in it for too long to limit the risk of sunburn.
Dietary supplements are also an option if you think you’re struggling to get enough sunlight.
“If you’re working or studying indoors, take short breaks to step outside and soak up some sun,” said Dr Broyd.
“Aim to get outside for at least 15-30 minutes each day, especially in the morning when the sun is less harsh."
Hang out with friends and family
One less-well-known way we can harm our hearts is through isolation. Loneliness can trigger stress, raise blood pressure, and impact our immune responses, each of which can cause heart issues.
"Being socially isolated or feeling lonely can increase your risk of heart disease,” said Dr Broyd.
"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."
Featured Image Credit: Peter Dazeley via Getty ImagesTopics: Health
Rachael Davis