From sleep to stress, there are a number of everyday habits that could be harming your heart health – and many of us are guilty of engaging in them
Whilst we’re all aware of the significance of a balanced diet and the dangers of smoking, here are five lesser-known habits that can damage heart health. We frequently hear about the importance of cardiovascular wellness, but many of us are unknowingly participating in behaviours that can harm this crucial organ.
We spoke with a leading cardiologist about the five daily activities that might be jeopardising your heart health. From sleep patterns to stress levels, these habits could be causing more harm than you realise.
Five factors damaging your cardiovascular health:
Insufficient 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 Christopher Broyd, consultant cardiologist at Nuffield Health Brighton Hospital. “Regular exercise is crucial for heart health.”
However, there’s no need to put pressure on yourself to visit the gym daily – simply begin with modest changes. “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.”
And, 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,” reports Surrey Live.
Chronic stress
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 cautions.
“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.”
Therefore, it’s essential to have effective coping strategies for managing stress.
“Regular physical activity, such as walking, yoga, or exercise, can help release built-up tension and improve mood by boosting endorphins,” recommends 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
“Lack of sleep or poor-quality sleep can increase blood pressure, contribute to obesity, and disrupt the body’s natural repair processes,” Dr Broyd notes. “Sleep disorders like sleep apnoea can also significantly affect heart health.”
To foster a natural, restful slumber, the heart specialist suggests setting up a regular sleep routine. “Go to bed and wake up at the same time every day, even on weekends,” Dr Broyd 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.”
Moreover, it’s wise to limit intake of caffeine, nicotine, and alcohol during the evening hours. “Consuming caffeine or nicotine in the late afternoon and evening can interfere with sleep,” Dr Broyd cautions.
“Similarly, while alcohol may initially make you feel sleepy, it can disrupt your sleep cycle later in the night.”
Insufficient sunlight exposure
Dr Broyd points out that not getting enough sunlight can lead to vitamin D deficiency, which is associated with increased blood pressure, inflammation, and a heightened risk of heart disease. He recommends safe sun exposure or supplementation to support cardiac wellness.
This advice becomes particularly pertinent during the winter months, so seize any opportunity for a break at work to step outdoors. “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
“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 experiencing feelings of loneliness, it’s important 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.