5 Unrecognized Daily Habits Damage To Heart Health

Male Heart Health Illustration (Freepik/evening_tao)

JAKARTA - Without realizing it, many people have damaged their heart health through their daily habits. A leading cardiologist uncovers several habits that can increase the risk of cardiovascular disease.

Starting from sleep patterns to stress levels, the impact of this habit is actually greater than what you think. Here are 5 daily habits that without realizing it have damaged heart health, as reported by VOI from the page of The Independent on Sunday, February 2.

A lifestyle that sits too much can cause weight gain, high cholesterol, and blood pressure to increase, all of which pose a risk of causing heart disease.

According to Dr. Christopher Broyd, a cardiology consultant at Nuffield Health Brighton Hospital, exercising regularly is very important for heart health. However, you don't have to force yourself to go to the gym every day. Start with a small step.

"Starting with simple activities such as walking, stretching, or using static bicycles. Even short activities such as walking for 10 minutes can provide benefits if done regularly," explained Dr. Broyd.

The most important thing is to choose the activities you enjoy. "Dencing, swimming, cycling, or playing team sports can be a fun choice. If your activities are fun, you will be more motivated to do it regularly," he added.

Try to determine the most appropriate time for you. For example in the morning, during lunch breaks, or in the afternoon.

Prolonged stress, both because of work and family problems, can have a negative impact on heart health.

"Continuous stability can increase blood pressure and the risk of a heart attack or stroke," said Dr. Broyd.

"In addition, stress often encourages unhealthy habits such as excessive eating or smoking," he continued.

If left unchecked, chronic work stress can cause high blood pressure, poor diet, and sleep disorders, all contributing to heart problems.

Therefore, it is important to have an effective stress management strategy.

"Sports, such as walking, yoga, or other physical exercises, can help release tensions and increase mood by stimulating endorphins production," explains Dr. Broyd.

Some mindfulness techniques such as meditation, deep breathing, or progressive muscle relaxation can also help calm the mind and reduce stress.

Sleep that is lacking or not of quality can increase blood pressure, cause obesity, and interfere with the body's natural recovery process.

Dr. Broyd also emphasized that sleep disorders such as sleep apnea can have a major impact on heart health. To help sleep more deeply, try to make a consistent sleep schedule.

"Strengthen and wake up at the same time every day, including at the weekend. This will help regulate your body's biological clocks and improve sleep quality," he suggested.

Avoid activities that are too stimulating before bed, such as watching tense shows.

"Expand time for calming activities, such as reading, so that the body relaxes more before bed," he added.

In addition, reducing caffeine, nicotine, and alcohol consumption at night.

'Caffeine and nicotine in the afternoon or evening can interfere with sleep. Although alcohol can make you sleepy at the beginning, it can actually disrupt your sleep cycle,' explains Dr. Broyd.

Lack of sunlight can cause vitamin D deficiency, which is associated with high blood pressure, inflammation, and increased risk of heart disease. In winter or when many activities indoors, it is important to keep getting enough sunlight.

"If you are working or studying indoors, take a moment to go out and enjoy the sunlight," said Dr. Broyd.

Try spending 15-30 minutes outdoors every day, especially in the morning when the sun is not too strong.

"You can walk around, sit in the park, garden, take pets for a walk, or even have lunch outdoors," he suggested.

Feeling lonely or socially isolated can increase the risk of heart disease.

"Studies show loneliness can trigger stress, increase blood pressure, and have a negative impact on the immune system, which can all be detrimental to heart health," said Dr. Broyd.

If you feel lonely, try calling friends and family members, or joining a new community or club.

"Repairing social isolation does take time and effort. But by consciously trying to build relationships and interacting with other people, you can improve mental health while maintaining heart health." concluded Dr. Broyd.