These 5 Habits Can Damage the Heart
Hello friends, all blurword lovers! In this post, I will share a little information that I got from several trusted sites, namely about these 5 habits that can damage your heart. You need to remember this to keep an eye on it in order to avoid your losses in the future.
Heart disease usually occurs due to blockage and inflammation in the blood vessels or problems with blood circulation in the heart. This is closely related to lifestyle, namely habits that are carried out every day that you unknowingly damage heart health. "Even small lifestyle changes can make a big difference to your heart health if you stick with them," says Jayne Morgan, cardiologist and clinical director of the COVID Task Force at Piedmont Hospital-Healthcare in Atlanta.
1. Sitting all day long
A study that surveyed more than 100,000 people in 21 countries found that people who sat for six to eight hours a day had a 12 to 13 percent higher chance of dying at a younger age and developing heart disease.
Meanwhile for those who sat for more than eight hours every day, the risk jumped by 20 percent, according to a study published in June 2022 in the journal JAMA Cardiology.# In a paper published in September 2022 in JAMA Neurology, researchers who followed more than 78,000 adults found that walking as few as 2,000 to 3,800 steps daily improves heart health and reduces the chance of early death, although to a lesser extent than walking 10,000 steps per day.
The American Heart Association (AHA) says that walking briskly for at least 150 minutes once a week can help reduce the risk of heart disease.
"Half an hour of moderate-intensity exercise three to five times a week will protect your heart," says Nicholas Ruthmann, staff cardiologist at the Cleveland Clinic in Ohio.
2. Spending too much time alone
According to a review published in 2022 in the Journal of the American Heart Association, social isolation and loneliness are associated with an increased risk of heart attack, stroke, or death by 30 percent. Researchers found that isolation and loneliness may have increased during the COVID-19 pandemic, especially among young people aged 18 to 25, older adults, women and low-income individuals.
"Forge connections with other people, even if virtually. Plus, if you and your social circle are focused on a healthy lifestyle, you're more likely to stick with it. Having support from friends can be a great motivator," says Dr. Ruthmann.
The research findings also show that isolation and loneliness are associated with chronic stress symptoms. Over time, too much stress can damage the blood vessels in the heart and increase the risk of heart attack and stroke.
3. You are lazy to move.
Many people seem to be adopting bad habits during the COVID-19 pandemic, according to Abha Khandelwal, MD, a professor of cardiovascular medicine at Stanford University in California.
"People working from home has brought them closer to the kitchen, and unfortunately, for most people, the pandemic may have taken a toll on their cardiometabolic profile," says Dr.Khandelwal.
Lack of sleep can also lead to high cortisol, a hormone that responds to stress, and increased adrenaline levels, similar to what you experience in stressful situations. Ideally, people need seven to eight hours of sleep each day.
In a review published in the journal Frontiers in Nutrition in 2021, scientists looked at poor eating habits during the pandemic in most of the 23 studies evaluated, including increased frequency of snacking and eating, decreased consumption of fresh produce, and increased eating of comfort foods and drinking alcohol.
4 . You are sleep deprived
The heart is constantly working hard throughout the day, and if you don't get enough sleep, your cardiovascular system won't get the rest it needs.
Research published in October 2022 in the Journal of the American Heart Association highlights that sleep is an integral part of heart health and should be considered when evaluating a person's cardiovascular status.
The study said short and poor sleep quality and sleep disturbances were associated with a higher risk of obesity, hypertension and diabetes. An analysis of previous studies showed that short sleep duration was associated with up to a 48 percent higher risk of developing or dying from coronary heart disease and a 15 percent higher risk of stroke. Too much sleep is also unhealthy. The scientific paper cites data showing that people who sleep long (nine hours or more each night) have a 56 percent higher risk of cardiovascular disease compared to those who get seven to eight hours of rest a night.
5. Consuming Too Much Salt
Excess sodium can cause high blood pressure, which is a risk factor for heart disease. According to the U.S. Food and Drug Administration, the average American consumes about 3,400 milligrams (mg) of sodium per day, which far exceeds the daily recommended amount. Not to mention that there is a lot of hidden sodium in our food.
The National Heart, Lung, and Blood Institute (NHLBI) reports that processed foods — including canned vegetables and soups, account for the majority of Americans' salt consumption. Be sure to read nutrition labels and compare products, choosing the product with the least amount of sodium.
Consume a maximum of 2,300 mg of salt a day or equal to 1 teaspoon of salt! For most adults, ideally less than 1,500 mg per day.
Dr Morgan acknowledged that socioeconomic factors could be associated with poor food choices. "Cooking at home with fresh fruits and vegetables is often more expensive than actually buying very cheap processed hamburgers and fries, which are high in salt, but they are cheaper and fit the budget," he says. "It may seem easier to make choices that are less expensive for your pocket, but more expensive for your health."
That's all the information I can share in this post about 5 Habits That Can Damage Your Heart.
Thanks for reading, Stay safe and stay healthy. Health is wealth.
Regards! @aronexxon