[6 MIN READ]
In this article:
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Some of your daily habits could be harming your heart.
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If you don’t get enough sleep, you may experience an increase in blood pressure, which could lead to heart disease.
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Too much stress can negatively affect your heart. To decrease your stress, try yoga, meditation, deep breathing exercises or regular walks.
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Drinking any amount of alcohol can be bad for your heart. Try to limit yourself as much as possible.
If you’re doing your best to live a heart-healthy life, good for you! It’s incredibly important to exercise, avoid smoking, watch your cholesterol and make sure your dinner plate is loaded with fruits, vegetables, whole grains and lean meats.
But there are some habits that can potentially cause harm to your heart — including a few that you might not have thought about before. We talked with James Beckerman, M.D., a Providence cardiologist who sees patients in Portland, Oregon, about five surprising ways you might be damaging your heart, and what you can do about them.
1. Not getting enough sleep
Sleep plays a vital role in your well-being, including your heart health. A study conducted by the American Heart Association (AHA) showed that a lack of sleep can increase your risk for high blood pressure, which can weaken blood vessels and lead to cardiovascular disease.
“Disrupted sleep can be associated with an increased risk of hypertension as well as atrial fibrillation, especially if sleep apnea is present,” agrees Dr. Beckerman. “So, in addition to causing you to feel poorly, the accumulation of inadequate rest can have some health effects.”
Not getting enough sleep can also slow down your metabolism, which makes it harder to lose weight. Being overweight is another risk factor for heart disease. Plus, sleep-deprived people may not have energy for heart-healthy exercise.
Some people need more sleep than others, but the American Academy of Sleep Medicine recommends that adults get seven or more hours of sleep per night to avoid the above health risks. Learn how you can sleep better at night.
2. Drinking too much alcohol
Even if you eat a heart-healthy diet, drinking too much alcohol can significantly increase your risk for heart disease because it raises your blood pressure.
Heavy drinking can also increase the amount of fat in the blood (triglycerides), and too much of this fat can lead to a buildup of plaque in the arteries. Over time, this plaque can reduce blood flow and increase the risk of a heart attack or stroke.
How much is too much? The AHA recommends men have no more than one to two drinks per day and women have no more than one drink a day. A drink is four ounces of wine, 12 ounces of beer or one-and-a-half ounces of liquor.
However, it’s important to remember that any amount of alcohol can be damaging, says Dr. Beckerman. “Like many toxins, increased exposure may be associated with a higher risk of poor health outcomes,” he says, “which may include cancer, liver disease and heart disease.”
3. Not brushing your teeth
Although researchers are still looking for a direct link, studies have shown that poor dental health may translate to poor heart health.
“I have seen some patients with poor dental health who have experienced heart valve infections,” says Dr. Beckerman. “While not very common, there is likely a link. There is also data to suggest that poor dental health and gum disease may be associated with an increased risk of coronary artery disease as a result of chronic inflammation.”
Additionally, doctors believe that if you take care of your teeth, you’re more likely to maintain other heart-healthy habits, like exercising and eating a well-balanced diet.
4. Stressing too much
You can feel the effects of stress throughout your body through stomach pains, a headache or sore muscles. Although you may not feel it right away, stress can also negatively affect your heart.
When you’re stressed, your body releases hormones (like adrenaline) that increase your heart rate, breathing and blood pressure. While this may not cause short-term damage, having consistently high blood pressure can increase risk for heart disease.
Stress can also lead to heavy drinking, lack of sleep, unhealthy eating habits and lack of exercise, all of which can negatively affect your heart. “You should avoid using stress as an excuse to engage in unhealthy behaviors,” says Dr. Beckerman.
To fight the effects of stress, try activities like yoga, deep breathing exercises, meditation or regular walks.
5. Overdoing your endurance exercise
While regular endurance exercise can be good for your heart health, it’s possible to have too much of a good thing. Some studies have shown that long-term, excessive endurance exercise may damage the heart and arteries.
Regularly competing in marathons, ultramarathons and long-distance triathlons can stress the heart muscle too much, and for some people, this can lead to scarring and thickening of the heart walls. When this happens, you’re more at risk for heart rhythm problems and heart disease.
“The exact cause is unknown,” says Dr. Beckerman, “but it may be related to cardiac remodeling that occurs over time as the result of sustained high volume throughput in the heart.”
Be sure to pay attention to your body when you’re exercising. If you experience consistent chest pain, shortness of breath or dizziness, stop exercising and talk to your doctor. It’s also important to know your family history of heart disease and always talk to your doctor before starting a new exercise routine.
How Providence can help
The best way to make sure your heart is healthy is to see your primary care provider. If they think you may be at risk for heart problems, they can refer you to one of Providence’s many cardiologists. It’s time to take control of your heart health!
Contributing caregiver
James Beckerman, M.D., is a Providence cardiologist who sees patients in Portland, Oregon.
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Related resources
Hypertension: Why it’s known as the silent killer
The long-term health effects of alcohol
This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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