5 Steps to a Stronger Heart
Heart disease is the leading cause of death in the U.S. Here are some of the best things you can do to take good care your hardest working muscle.
Get Your Zzzs.
Getting quality sleep is critical to our overall health and especially impacts heart health. Poor sleep and sleep disorders are linked to a higher risk of cardiovascular diseases and increased risk of heart attack, heart failure, and stroke. The most common sleep disorders that can contribute to the increased risk of cardiovascular disease include:
- Insomnia
- Narcolepsy
- Restless leg syndrome
- Sleep apnea
Poor sleep can impact your heart health even if you’re otherwise healthy. Adults should aim to get a good night’s sleep, about 7-9 hours per night. Talk to your family provider if you’re having trouble sleeping.
Shovel with Caution
If you aren't used to more strenuous exercise, shoveling snow or using a snow blower can put a lot of strain on your heart. Heavy snowfall is linked to heart attack-related hospital admission and a 34% increase in heart attack deaths in men.
“Clearing snow requires high levels of exertion that can stress the heart more than it’s accustomed to,” says Joseph Gibbs, MD, Interventional Cardiologist at Munson Healthcare.
Remember to:
- Push the snow
- Take frequent breaks
- Ask for or hire help if it feels too strenuous
Commit to Quit Nicotine
Smoking and vaping are hard on our hearts – and those exposed to the smoke and vapor. Nearly 1/3 of deaths caused by coronary heart disease are from smoking and second-hand smoke. In addition to the chemicals (as many as 7,000+ found in cigarettes), nicotine – also found in vape products – increases blood pressure and heart rate and narrows and hardens the arteries, which can lead to heart attack and increase your risk for heart disease.
Quitting nicotine products can dramatically reduce your risk for heart attack, stroke, coronary heart disease, and other heart conditions. Even long-time smokers and older adults are less likely to get heart disease if they quit.
Women: Know the Subtler Signs.
Not all people feel the more classic heart attack signs, such as chest pain. For women especially, signs of heart attack can feel milder and therefore easier to brush off as something else. Women can experience less severe heart attack symptoms like:
- Extreme fatigue & weakness
- Heartburn-like sensation
- Nausea and cold sweats
Learn the common signs of heart attack so you can get help – or help a loved one – right away.
Talk to Your Primary Care Provider
Many factors like genetics, obesity, and lifestyle can increase your chance for heart disease, including heart attack. Talk to your primary care provider at your annual wellness visit about your personal risk and next steps. Click below for a downloadable list of questions to ask your family provider at your next checkup.