Heart Harming Habits
Many people are unknowingly harming their hearts through everyday habits.
From sleep to stress levels, the impact of these habits can be more significant than you think and could even be putting your cardiovascular health at risk.
We list five of these potential heart harming habits...
Lack of physical activity
Unfortunately, a sedentary lifestyle can lead to weight gain, high cholesterol and increased blood pressure - all of which could lead to a higher risk for cardiovascular disease.
To increase your own physical activity, begin with simple activities such as walking, stretching, swimming or using a stationary bike. Even short bursts of activity, such as ten minute walks, can add up over time and gradually increase your stamina.
It is of great importance to choose those activities that you enjoy otherwise you will soon lose interest and not be bothered to carry on.
Whether it’s dancing, swimming, cycling or playing a team sport, finding something fun makes it easier to stay motivated. 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 evenings.
Chronic stress
Whether caused by a demanding job, family issues or something else, chronic stress can contribute to heart problems.
Chronic stress can also contribute to severe headaches.
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 such as 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.
Look at ways to introduce effective coping strategies for managing stress. For example, regular physical activity, such as walking, yoga or other forms of 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.
Not prioritising sleep
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.
Put sleep at the top of your priority list.
To aid natural, restful sleep, the cardiologist recommends establishing a consistent sleep schedule.
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, while avoiding stimulating activities like watching intense TV shows.
Also, try to avoid consuming too much caffeine, nicotine and/or alcohol in the late afternoons or evenings as this can interfere with sleep. Similarly, while alcohol may initially make you feel sleepy, it can disrupt your sleep cycle later in the night.
Not getting enough sunlight
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.
During the winter months, the sun is not strong enough to make vitamin D so it is important to supplement during this time.Â
If you’re working or studying indoors during the summer months, take short breaks to step outside and soak up some sun. Aim to get outside for at least twenty minutes each day. The darker your natural skin tone, the longer you will need.Â
Social isolation
Being socially isolated or feeling lonely can increase your risk of heart disease. Studies have shown that loneliness can trigger stress, raise blood pressure and negatively affect immune function, all of which can harm heart health.
Reach out to friends or a family member if you are feeling lonely, consider joining a new club or engaging in new activity.
While improving social isolation takes time and effort, 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.
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SOURCES:
 https://pubmed.ncbi.nlm.nih.gov/?term=friend+relationships
Secondary headaches. American Headache Society Committee for Headache Education. http://www.achenet.org/resources/secondary_headaches/. (Accessed, Feb 13, 2021)
https://www.heart.org/en/health-topics/heart-attack/life-after-a-heart-attack/lifestyle-changes-for-heart-attack-prevention
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Written by Jane Chitty
Jane writes for Healing Natural Oils, a producer and retailer of high-quality, all-natural treatments for a variety of conditions as well as a range of beauty products. Apart from writing about those various conditions, she also covers general health, environmental and other subjects of interest. She has lived in Kenya as well as Cape Town, South Africa and spent time in San Diego, USA. She now lives in Somerset, England with regular visits from her far-flung children and grandchildren. She is a keen gardener and enjoys growing fresh fruit and vegetables with her husband on their joint allotment. As a result, there is something available to use in the kitchen virtually all year round. Her regular posts can be found on our blog.