Making small changes to your daily life can result in big changes for your heart.
Improving your heart health goes beyond adjusting your diet or fitting in a 30-minute gym session. You can give it a boost just by kicking these three bad habits to the curb.
n Being a work martyr -- According to a study in the Journal of Occupational and Environmental Medicine, working more than 45 hours a week for 10 years may raise your risk of heart disease. Long hours at the office often involve excessive sitting, which decreases your cardiovascular fitness.
n Heart Smart Rx -- Take steps to be more efficient at work or practice saying "no" to new projects when your plate is full. A brisk walk in the sunshine during your lunch break is another way to fit more heart-healthy fitness into your daily routine.
n Neglecting your teeth -- Recent reports have questioned the necessity of flossing because improper flossing may cause damage to teeth and gums. However, dental providers stand by long-term flossing as beneficial. Skipping your nightly flossing might increase your risk of heart disease, according to a Columbia University study that found atherosclerosis risk decreases as gum health improves.
n Heart Smart Rx -- Brush your teeth twice a day, floss every night and have regular checkups with your dentist. It's not just about your ability to chew food. It's about keeping your heart in tip-top shape.
n Putting sleep last -- Poor quality or insufficient sleep puts you at an increased risk for conditions such as high blood pressure, heart attack and stroke.
n Heart Smart Rx -- Find a bedtime that works for you and stick to it. Only use your bed for sleep and keep it cool and dark -- no electronics. Avoid alcohol and caffeine for at least four hours before bedtime.
n Make a break for it -- Breaking a bad habit and starting a new one can seem daunting but, with a little planning, it can be easier than you think.
n Don't try to do everything at once -- Changing your eating habits, your exercise program and your sleep routine at the same time can be overwhelming. Pick one, then when you have a good handle on it, add the next step.
n Ease yourself into the change -- Need to quit eating fast food? Try cutting yourself down gradually, going to once a week, then once a month, until you no longer miss it.
n Make a plan -- Whether you respond better to to-do lists, charts or a daily planner, pick your preferred method and write down your game plan for your new habit. Be as specific as possible.
Dr. Garrett Sanford is locally available to treat your cardiac health issues. For more information, call Northwest Cardiology Siloam Springs at 479-215-3060 or discuss with your primary care provider.
Siloam Springs Regional Hospital is a 73 licensed bed facility with 42 private patient rooms. For more information, visit NorthwestHealth.com.
Editorial on 02/22/2017