Working for more than 10 hours a day can really make you tired. According to the latest study in the America’s Heart Association Stroke Journal; working for many hours at a time without a break can greatly affect your heart health. Here are some tips on how to keep your heart healthy.
Impact of Working Long Hours
Job related stress can cause inflammation in your body which puts the squeeze on your arteries. This, in turn, can increase your blood pressure, which of course increases your heart rate. If your body has to maintain this higher heart rate and blood pressure due to stress, your risk of a heart attack or stroke could increase by 33% or more!
Stress can prevent you from getting a good night’s sleep and even be a silent killer.
Simple Ways to Keep Your Heart Healthy
If you cannot reduce the time you spend at work (and not many people can), here are a few ways on how to keep your heart healthy even while at work.
Take a 10-Minute Walk
No time for exercise? Taking a brisk daily walk for 10-minutes can boost your heart health immensely.
Get Your Sleep
Researchers have shown a good night’s sleep can reduce your risk of stroke. They recommend between 6-9 hours of sleep per night.
Eat a Fruit or Vegetable Daily
Vegetables and fruits are loaded with nutrients. Having at least one or the other on a daily basis can help prevent many diseases and of course will also boost your heart health.
Have A Healthy Breakfast
Start your day with a healthy breakfast. Whole grains and fruit are always a good choice.
Limit “soft” Drinks
Sugar-sweetened (and other included chemical) soda drinks are full of many things your body does not need. The extra sugar and chemicals can affect your heart health, and not for the better. Drink more water and less other chemically altered drinks.
Avoid Sodium, Saturated Fats, and Alcohol
Sodium, saturated fats and alcohol can make changes to your body that can increase you blood pressure, which as mentioned can increase the risk to your heart. Taking these items in very limited moderation will go a long way to preserving your life.
Lose Weight
Maintaining a healthy weight will also help reduce the physical stress obesity can have on your cardiovascular system; like diseases and the increased chance of stroke or even heart failure. Exercise regularly, even if it is just a brisk walk a few times a day.
Breathe Deeply
Although breathing is an automatic function of your body, you can enhance your breathing technique by breathing deeply and purposefully. In through the nose and out through the mouth, slow and steady can reduce stress, lower blood pressure and bring a nice calming effect.
Conclusion
Keeping your heart in good condition is important for a happy and well balanced life. Take breaks every 1-2 hours, exercise, eat and drink well and stay active.
Questions? Talk with our specialists at Clinica Hispana La Paz to find out more, and while you are here, get a checkup to make sure you are in good health. Visit: https://clinicahispanalapaz.net to learn more.