the perfect combo for heart health

2024-02-22 08:00:38

Regular sleep and physical activity are two essential factors for maintaining good heart health, according to a recent study. Researchers have found that irregular sleep is associated with poorer markers of cardiovascular health in middle-aged adults. However, physical activity can offset some of the risks associated with poor sleep.

The harmful effects of irregular sleep on heart health

Irregular sleep can have many negative health effects, such as poor concentration, mood disorders, weakened immune system, weight gain, and stress. It can also increase the risk of developing cardiovascular diseases.

A recent study found that people with irregular sleep patterns had an increased risk of developing cardiovascular disease. Another study also showed that people who have trouble falling asleep, wake up in the middle of the night, or sleep less than six hours a night are almost three times more likely to develop heart disease.

Poor quality sleep can disrupt the body’s circadian rhythm, cause inflammation and disrupt the balance of important hormones, which can increase blood pressure and put strain on the heart in the long term.

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Physical activity to counter the harmful effects of irregular sleep

Although this study did not identify exactly why physical activity may offset the risks associated with an irregular sleep pattern, research suggests that physical activity may attenuate the harmful associations between an irregular sleep pattern and risk factors. cardiometabolic risk.

Exercise not only benefits blood circulation and lung function, but it also reduces the risk of heart attacks. It may even promote weight loss, reduce glucose levels, and lower blood pressure.

Regular physical activity can also reduce stress and anxiety, allowing a person to relax and sleep better. It may also contribute to better quality sleep and be beneficial for people suffering from insomnia.

Promoting good sleep in the middle of life

Exercise is great for heart health and sleep habits, but that doesn’t mean you should neglect good sleep habits and not prioritize sleep.

For a good sleep routine, it is recommended to go to bed and wake up at the same time every night. It is also advisable to relax before bed by reading or taking a warm bath, create a comfortable, dark, calm and cool sleeping environment, avoid exposure to blue light by limiting the use of screens phone and tablet before sleeping, relax with deep breathing or mindfulness techniques, limit naps, especially after 2 p.m. and keep them for around 15 to 20 minutes.

It is also important to be exposed to sunlight as much as possible during the day. Light during the day, especially when waking up, and avoiding light at night can help maintain healthy sleep.

Finally, it is essential to remember that exercise alone is not sufficient to maintain optimal long-term health. Proper nutrition and quality sleep are also essential. It is advisable to think about sleep now for the health of your heart in 20 years.

Regular sleep and physical activity are two keys to maintaining good heart health. Irregular sleep can have harmful effects on the heart, but physical activity can offset some of these risks. It is important to promote good sleep by practicing good sleep habits and exercising regularly to protect your heart and promote quality sleep. Taking care of your sleep and physical activity now can have long-term benefits for your heart health.

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François Lehn has been a science/health journalist for 15 years. Specializing in new health approaches and complementary care, he notably had the opportunity to collaborate for two years with Professor David Servan-Schreiber. Passionate about integrative medicine and the complementarity of different preventive and therapeutic health approaches, he tirelessly seeks the best information, health practitioners, doctors or researchers in order to provide the most reliable and useful knowledge for everyone’s health.

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