4 weeks ago
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EMBRACING A healthy lifestyle at any age can prevent heart disease and lower your risk for a heart attack or stroke. You are never too old or too young to begin taking care of your heart.
Your heart health is central to overall good health. It is responsible for pumping nutrient-rich blood throughout your body. It supplies oxygen while removing toxins and waste. As the centre of your cardiovascular system, it is vitally responsible for just about everything that gives your body life, ranging from the transportation of oxygen to the success of your immune system.
According to Dr RivaneChybar Virgo, medical doctor and health and wellness coach, heart health is essential for overall health.
“You think of the heart as powering our circulatory system, which, of course, makes sure it is pumping blood, oxygen, and nutrients all around the body for us to function, stay alive, feel our best. However, unfortunately, heart disease is a leading cause of illness and death across the world,” Dr Chybar Virgo said.
“When it comes to improving our health, we are talking about heart health. One of the things that we focus a lot on is exercise. Exercise and diet are always on the top of our list, which is good. But the thing is that sleep is often overlooked, and it is actually a very critical piece of the puzzle,” she said.
Recently, the American Heart Association lists sleep as one of life’s simple eight factors for heart health because it is an area of our life that we need to pay attention to.
Getting good sleep is not just important for your energy levels. It is critical for your heart health, too. Sleep helps your body repair itself, and getting enough good sleep also helps you function normally during the day.
Most adults need at least seven hours of sleep each night. However, more than one in three adults say they do not get the recommended amount of sleep. While this may be fine for a day or two, not getting enough sleep over time can lead to serious health problems and make certain health problems worse.
“When we sleep, our bodies enter that recover mode. This is where our blood pressure drops, the heart rate is slowing down, and our breathing is also more relaxed. This now is so important because it reduces the work that the heart has to do. It reduces that workload, so, therefore, it gives it time for the heart to rest and recharge,” Dr Chybar-Virgo said.
WHAT HEALTH CONDITIONS ARE LINKED TO A LACK OF SLEEP?
Adults who sleep fewer than seven hours each night are more likely to say they have had health problems, including heart attack, asthma, and depression. Some of these health problems raise the risk for heart disease, heart attack, and stroke. These health problems include:
• High blood pressure: During normal sleep, your blood pressure goes down. Having sleep problems means your blood pressure stays higher for a longer period of time. High blood pressure is one of the leading risks for heart disease and stroke.
• Type 2 diabetes: Diabetes is a disease that causes sugar to build up in your blood, a condition that can damage your blood vessels. Some studies show that getting enough good sleep may help people improve blood sugar control.
• Obesity: Lack of sleep can lead to unhealthy weight gain. This is especially true for children and adolescents, who need more sleep than adults. Not getting enough sleep may affect a part of the brain that controls hunger.
According to Dr Chybar-Virgo, it is not just the number of hours of sleep, it is also the quality of the sleep as well.
“Are we sleeping uninterrupted during the night? Are we actually sleeping and not feeling all stressed out? If this is the case, the body is still going even though we are asleep. Quality sleep means you are getting uninterrupted and refreshing sleep. Getting quality sleep is not just about how many hours you sleep, but how well you sleep,” she said.
Signs of poor sleep quality include trouble falling asleep, repeatedly waking up during the night, and feeling sleepy or tired even after getting enough sleep.
STEPS TO TAKE:
• Stick to a regular sleep schedule. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
• Get enough natural light, especially earlier in the day. Try going for a morning or lunchtime walk.
• Get enough physical activity during the day. Try not to exercise within a few hours of bedtime.
• Avoid artificial light, especially within a few hours of bedtime. Use a blue light filter on your computer or smartphone.
• Do not eat or drink within a few hours of bedtime; avoid alcohol and foods high in fat or sugar in particular.
• Keep your bedroom cool, dark, and quiet.
• Work with your healthcare team to identify obstacles to good sleep, including other medical conditions.–
SOURCE: Health Talk Sundays, World Health Organization
English (US) ·