It might seem that we know almost everything about the factors that influence the functioning of the heart. We do know that smokers are at higher risk of developing heart disease than non-smokers, that low levels of physical activity harm cardiac vessels, that it’s better to restrict the consumption of red and processed meat. On the other hand, every day we perform certain actions without even realizing that these harmless, at first glance, actions have a huge influence on the health of the cardiovascular system.
Here are some daily habits that have negative effects on the heart:
- Watching too much TV. Sitting for hours in front of TV can increase the risk of developing stroke or myocardial infarction even if you exercise regularly. Researchers believe that the lack of movement for prolonged periods of time affects metabolism increasing the levels of fats and glucose in the blood. So, think about your heart – stand up for certain activities and walk around periodically, do push-ups, ironing or clean up during your favorite shows.
- Not having enough sleep. Blood pressure and heart rate go down during the non-REM phase of sleep (the first phase), then they increase and decrease in response to the dreams we have during the REM sleep (the second phase). Researchers claim that these changes that happen throughout the whole night can promote cardiovascular health. If you don’t have enough sleep, your heart doesn’t get the rest it needs; moreover, it can result in high resting adrenaline and cortisol levels, similar to those observed during stressful situations. Inadequate amounts of sleep can also mess with the production of hormones causing hormone imbalance.
- Consuming too much salt. Excessive salt consumption can result in high blood pressure which is one of the main risk factors for myocardial infarction, kidney failure, and stroke. The American Heart Association recommends consuming less than 1,500 mg of salt per day. Watch out for hidden salt – processed foods (canned soups or vegetables, chips, frozen dinners, lunch meats, etc.) are extremely high in sodium content.
- Neglecting floss routine. There is a clear relationship between gum disease and cardiovascular disorders. If you don’t floss, the bacteria that eventually accumulate between your teeth and on the gums can cause gum disease and trigger inflammation in the body. Inflammation, in its turn, has been associated with increased risk for atherosclerosis and heart disease.
- Stressing too often and too much. Stress works in the following way – it stimulates the body to produce cortisol and adrenaline which temporarily affect the functioning of the body (blood pressure and heart rate go up). With time, chronic stress can damage cardiac arteries and increase the risks for stroke and heart attack. There are several tips on how you can minimize the harmful influences of stress:
- Plan your day – planning ahead and prioritizing tasks help prevent stressing when trying to get everything done.
- Find a release – talk your emotions over with a close friend or a family member.
- Exercise regularly - moderate physical activity helps relieve mental tension.
