Studies from around the world show that heart health is linked more closely to lifestyle than anything else. So there is plenty you can do to prevent damage to this vital organ. Find suggestions for small changes that can make a big difference.
Don’t Sleep for too Long
Too much sleep is bad for your heart. According to a 2010 study from the West Virginia University School of Medicine. The research into more than 30,000 adults showed that those who regularly slept more than nine hours a night were over one and a half times more likely to develop heart disease. Getting seven hours a night was best, while getting less than five was worst; sleep-deprived adults were twice as likely to suffer heart problems
Avoid Polluted Air
Heavy traffic fumes, smoke, and dust all raise heart attack risk but can be hard to e cape if you work or live in a town or city. Ju t being aware is the first step. If possible, try not to travel during rush hour. Escape to a park or riverside at lunchtime and, whenever possible, get out into the country. And try the air-purifying benefits of certain houseplants. The right kind of potted plant in your home or office, such as a rubber plant or peace lily, will help remove pollutants and could do your heart good.
Quit Smoking
For the sake of your heart, make the decision to quit smoking now and ask your doctor for the help you need-such as nicotine patches or gum to kick the habit. Within as little as 8 hours of quitting smoking, your oxygen levels increase and your circulation improves, and within a year, your risk of heart disease is reduced by up to 50 percent. And just five years after giving up tobacco, your risk of dying prematurely from heart disease is about the same as that of someone who has never smoked.
Make Your Glass Half Full
Optimists have a lower risk of heart attack and death from cardiovascular disease than those with a more negative outlook on life. In one study that followed of fortunes of 122 men who had suffered a heart attack, eight years? after the attack, 21 of the pessimists had died compared with just six of the optimists. Looking on the bright side can bring health as well as happiness.
Throw a Pebble
Visitors to the Scottish isle of lona like to follow a potent ancient tradition. They throw a pebble from the beach into the sea to get rid of the bad things in them lives and pick up a new one to represent the future. It’s a strategy that works for worries, too. Brooding over problems can raise levels of the stress hormone cortisol which is linked to inflammation and heart disorders.
Externalizing them, throwing them away, or writing them down, then sorting them out is a much more positive response. But be sure, to see your doctor if you find it hard to deal with stress or if you suffer from ongoing depression or anxiety. Depression can make you twice as vulnerable to a heart attack.
Letting a pebble symbolize the bad things in your life, then throwing it away, is liberating
Shut Down Your Computer
To help make your home a special place in which you can relax and get away from the heart damaging stresses in your life. Here are some tips to help you create a tranquil refuge from the day’s worries:
- Get rid of clutter
- Choose restful colours
And when you’re ready to relax
- Switch off your phone
- Play music you enjoy
Train Your Brain
Controlling your thoughts can help to keep a heart problem in check. According to a study from the British Heart Foundation. When scientists studied the health of people who had just been diagnosed with heart disease, they found that those who took part in a cognitive behavioural therapy (CBT) course which teaches you to think more constructively-reduced their risk of having a heart attack by 41 percent.
It is not known exactly how CBT might reduce heart attack risk but the researchers think it teaches you to acknowledge and deal with negative areas in your life, reducing high stress levels. Talk to your doctor about the availability of CBT and the possibility of a referral.
Get Help, if Necessary
Your heart suffers when you are depressed. Scientists suggest that people who suffer from a mood disorder such as depression are twice as likely to have a heart attack. By contrast, a five year study of older people shows that those who feel happiest are less likely to smoke and more likely to exercise-factors, together with a healthy diet that are known to benefit heart health. So, don’t live with low spirits, get expert help
Avoid the News
The constant barrage of news headlines-often concerned with disasters or frightening events can create a potent and damaging cocktail of worry and feelings of powerlessness. Give your heart a break by giving the news a vacation for a few days. You’ll be surprised how much better you feel.
Get Brushing
Your mouth may seem a long way from your heart, but if you neglect your teeth, you could be putting your heart and your life at peril. Poor oral hygiene is a major cause of gum disease. It produces low-grade inflammation, which in turn is a high-risk factor for heart disease. Studies show people with infected gums are nearly twice as likely to have heart attacks as those with healthy gums. To reduce heart-damaging gum inflammation:
- Brush (preferably with electric toothbrush) for at least 2 minutes and floss or use interdental brushes twice a day.
- Replace your toothbrush every two to three month.
- Visit the dental hygienist regularly.
Splashing cold water on your face can slow a racing heart.
Listen to your Heart
Is your heartbeat frequently fast and irregular? That’s one symptom of Atrial fibrillation (AFIB), a common heart rhythm d disturbance and a major risk factor for stroke. In a survey by the British Stroke Association of more than 1,000 people and 1,000 family doctors, a staggering 66 percent were unaware of the signs.
According to the charity, earlier treatment of AFIB could prevent around 4,500 people having a devastating stroke each year. Check your heart rate and rhythm by feeling your pulse in your neck or wrist. Consult your doctor if your heartbeat is irregular or fast (over 140 beats a minute at rest), or if you have other symptoms such as palpitations, shortness of breath, light-headedness, or faintness.
Cool off Quickly to Slow your Heart
To slow a racing heart, splash your face with cold water or cover your face with a cold, wet washcloth for a few minutes. A natural reaction to cold water can cause the heart to slow down. You could also try the following:
- Take a deep breath inhaling as much as possible until you can’t take in any more air and then exhale as fast as you can.
- Repeat until you feel your heart slowing down.
- Take a very deep breath to help get oxygen to your brain and restore your breathing rhythm to normal. Ordinary deep breathing won’t do the trick.
Why laughter works wonders?
Researchers suggest that a good laugh benefits your heart because the tissue that forms the inner lining of our blood vessels expand when we chuckle, which helps to increase blood flow by around 25 percent. That’s equivalent to the impact of a stroll in the park or even being on cholesterol-lowering drugs. It’s so good for you that experts advise 15 minutes of laughter a day. So, watch a funny movie or go to a stand-up comedy show. Anything that makes you giggle will lift your heart, too.
