There is much more to keep the heart healthy than eating right and regular exercise. Getting enough sleep is equally important to reduce the risk of heart disease. According to research studies, people with sleep problems such as insomnia have a shorter life expectancy as compared to those who consistently get the right amount of sleep. Sleeping for 7 to 8 hours is considered good for heart health and not getting enough sleep is associated with increased risk of heart attack or stroke.
What is the
optimal amount of sleep?
For adults, getting 7 to 8 hours of sleep each night is considered
the optimal amount of sleep. Respect your body needs for sleep and aim to sleep
for this much hours per night to maintain a healthy heart. Research studies suggest that people who sleep less
than six hours per night tend to develop cardiovascular risks including high
blood pressure, diabetes, obesity, and more significant inflammation as
compared to those who sleep for longer.
a sleep problem
Do you wake up frequently at nights
or feel tired after spending a restless night? Do you feel sleepy or fatigued
for the whole day? Consider these as the signs of sleep apnea. Other symptoms
include snoring, choking, or stop breathing during sleep. These are the
symptoms which many people don’t realize that they do, so it is important to
confirm with your partner who shares the bed with you. Severe sleep apnea
especially ate the middle or old age can increase the risk of premature death.
More common signs of a sleep problem include staying asleep, and difficulty
falling asleep. People who are suffering from heart disease often have low
energy levels than sleepiness.
and Heart Health
Sleep is essential for a healthy heart, and those who don’t
sleep enough are high risk for conditions highlighted above regardless of age,
or lifestyle habits like smoking, or drinking. Getting quality sleep is
important if you don’t want to hurt your heart. It is not entirely understood
why lack of sleep is detrimental to heart, but researches believed that
sleeping for too little causes disruptions in the biological process like
glucose metabolism, the pressure of blood, blood glucose levels and
inflammation. The same concept applies in the case of oversleeping.
Patients with sleep apnea (a
condition which causes a man to awake frequently throughout the night) often
have compromised heart health. In such patients, the certain chemical is
activated that interferes with the body ability to achieve extended periods in
which blood pressure and heart rate are lowered. As time passes, this leads to
high blood pressure during the day and a greater chance of developing heart
disease. Many research studies have revealed the relationship between sleep
apnea and heart disease. According to these studies, people with sleep apnea
are more likely to develop congestive heart failure than men without having
this night-time sleep disorder. This shows that poor sleeping can put you at
risk of heart disease as well.
Also Read: Beverages That Boost Your Heart Health
- Report symptoms to your
health care specialist- According to research studies, there are numerous sleep
disorders and associated health concerns, so it is important to pinpoint the
problem. You must accept the fact that if you are not sleeping there is
something wrong with your system and consider an excellent treatment to get rid
of the problem.
- Get your problem treated- Fix an appointment with a
sleep psychologist to know about the therapies for sleep apnea. Patients with
insomnia may benefit from cognitive behavioural therapy with a sleep expert.
- Shed extra pounds- Being overweight or obese
increases the risk of heart disease. Improved sleep helps to lose weight
especially belly fat. According to research performed by Johns Hopkins, people
with diabetes those who lost belly fat improved sleep regardless of their
gender or change or how they lose weight.
Tips to get
- Adhere to a sleep routine. Go to bed at the same time each
day and wake up at the same time each morning.
- Go for a morning walk to get some natural light earlier in
- Get enough physical activity but be sure not to exercise a
few hours before bedtime.
- Avoid using computers, laptops, and phones within a few hours
- Do not eat or drink during the night especially alcohol and
- Create an environment for a sound sleep by keeping your
bedroom cool, dark and quiet.
Make sleep a
Try to get in bed and wake up at a predictable
time. You need 7 to 8 hours of sleep to function well the next day. If you are
left with certain things by the end of the day, let it be, try to complete them
the next day.
For a healthy liver, it is necessary
to get timely vaccinated for viral infections like hepatitis B. Dietary changes
are also one of the important steps taken to improve or maintain your liver
Our liver plays a crucial role in
keeping our body functioning. It is believed that the organ is vital because it
performs more than 500 functions including processing everything you eat and
drink. It transforms nutrients from the food we eat into essential blood
components. The liver helps in the storage of essential vitamins and minerals
and production of key proteins and enzymes that works to maintain hormonal
balance in the body. Also, it assists our immune system in fighting infections
and removing microorganism from the blood. The liver also helps in the bile
production which is essential for digesting fats in your diet.
In the US, around 1 in 3 people have fat in their liver and body. Having
non-alcoholic fatty liver disease (having excess fat stored in the liver) may lead to life-threatening conditions, including liver failure and liver
cancer. Therefore, you need to keep the liver healthy and functioning because
without it there is no life.
How to keep the
liver healthy? There is nothing tricky about keeping your liver healthy. It’s all
about following healthy lifestyle habits. Taking
care of the liver is more about what you are eating
or doing to nourish the liver. Here are 13 ways to look after your liver:
- Follow a balanced diet-Eat mindfully daily by
highlighting the foods that will keep your
liver healthy. A reduction in carbohydrates and total calories can
improve the fat stored in the liver. The idea is to skip high fat and high
sugar meal because high levels of fats in the blood may give rise to fatty
liver disease. For a healthy liver eat fiber-rich
foods such as fruits, vegetables, cereals, bread, rice, and whole grain. For fats, you can go with monounsaturated and
polyunsaturated fats such as nuts seeds, vegetable oil, and fish.
- Keep an eye on your body
If you are obese or are overweight, you may be more likely to expose to the
risk of fatty
liver disease. Weight loss is important to reduce the risk of this
fastest growing forms of the liver
- Have an active lifestyle- Regular physical activity
is a key to the healthy body including a healthy liver. Exercising regularly
helps your body to burn triglycerides for fuel, which assists in reducing liver
fat. An exercise program including brisk walking or cycling and weight training may improve your liver function.
- Stay hydrated- Toxins that affect your
liver and kidneys build up when you are dehydrated. Dehydration may have a
direct impact on the ability of the liver to detoxify the body properly. So, to
take care of the body, you need to remain hydrated. Hydration is essential, so
drink at least eight glasses of water a day.
- Limit alcohol consumption- Excess alcohol can damage
or even destroy your liver cells. Over time liver damage may lead to the
building of fat in your liver which causes swelling or scarring of the liver,
also called as liver cirrhosis. Speak to your doctor and discuss what amount is
right for you.
- Manage your medications- Medications, if taken
more than the prescribed amount, or you have used the wrong mix then you may
cause harm to your liver cells. If you are unsure about whether the medicine
you are using may cause liver damage, talk to your doctor. Make sure you are
following the instructions carefully.
- Practice safe sex-Hepatitis B and C,
including A, are the most dangerous forms of hepatitis viruses as they can
cause long term liver damage. Hepatitis C can be transmitted through
unprotected sexual intercourse or practicing
sex with multiple partners.
- Maintain hygiene- Wash your hands with soap
every time you use toilet., changed the diaper of your baby, or before
preparing or eating food.
- Get vaccinated and protect
yourself from hepatitis Viruses– Vaccines for hepatitis A and B viral liver
infections are available. Get vaccinated to keep you safe from these viral
- Avoid toxins- Environmental toxins are
the most harmful when it comes to affecting the liver health. Other things that
may affect the health of the liver include poor diet, infectious organisms, and
alcohol. Exposure to harmful chemical in the environment including benzene,
disinfectant, heavy metals, cigarette smoke, and
pesticides can backlog the liver as it attempts to deactivate the effects of
these poisonous molecules. Infectious organisms like hepatitis viruses are most
dangerous and a major cause of liver inflammation. Any sort of chronic
infection can damage liver cells. Therefore, it is vital to get liver
protection to limit your direct contact with these harmful chemicals. Quit
smoking, wear a mask whenever you step outside, and make sure your house is
- Do not share personal
hygiene items- Personal items such as a razor, nail clippers, or toothbrushes should
not be shared with anyone because these can carry blood and body fluids that
may be contaminated.
- Avoid contaminated
penetration of dirty sharp instruments or needles may be considered as unsafe
practices. You may expose to viral infections with intravenous use of
contaminated syringes and needles. Make sure your tattoo maker is using clean
needles for a tattoo you or while doing body piercing.
- Avoid the use of illicit drugs- Illicit drugs including marijuana, cocaine, or heroin that are used non-medically may cause damage to liver cells.
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