A cardiologist has shared six things he personally never does after 6pm to support his heart health — and it’s likely that most of us are breaking at least one of them
A cardiologist has shared advice about what he does each day to try to stay healthy – file image(Image: Getty)
A leading heart specialist has shared six evening habits he avoids to protect his cardiovascular health, as 8million Brits currently live with heart disease, with experts predicting over half the population will develop a cardiovascular condition during their lifetime.
Cardiologist Dr Francesco Lo Monaco, founder of the National Heart Clinic, revealed six activities people should steer clear of after 6pm to safeguard their heart health.
Most of us probably do some of these from time to time, if not more often. But it’s worth bearing in mind the doctor’s advice.
Avoid strong mouthwash
Dr Lo Monaco’s first recommendation is to avoid powerful antibacterial mouthwashes, reports the Mirror. He said: “The bacteria in your mouth helps convert compounds from food into nitric oxide, which keeps your blood vessels flexible and able to relax when needed.
“However, some powerful mouthwashes can wipe out this bacteria, which can raise blood pressure, which is not what you want when your body should be resting and recovering from the day.”
Steer clear of blue light
Many of us have developed the habit of scrolling through our phones in bed before nodding off, but this practice could be far more damaging than previously thought. Dr Lo Monaco said: “Bright blue-rich light in the evening, especially through the eyes, can suppress melatonin, which isn’t just for sleep, it’s actually one of the most protective antioxidants for your blood vessels.
“So less melatonin means more oxidative stress in your arteries over time.”
Steer clear of intense static exercises
From planks to wall sits and dead hangs, these types of workouts can keep blood pressure raised for hours, cautions Dr Lo Monaco. “If you’ve already had a stressful day, your nervous system is in overdrive, and heavy late-night strain keeps it there,” he said.
“Train hardest early in the day and keep any late-evening exercise sessions lighter to help your heart.”
Skip calming supplements
While reaching for something like green tea might appear helpful for winding down before bedtime, it can actually have the reverse effect. Dr Lo Monaco explained: “Something such as L-theanine, found in green tea, influences your stress response and nervous system, and your heart rhythm is directly connected to that.
“With the wrong dose, timing, or context, supplements can interact with sleep in ways we don’t always predict, which can unbalance your natural heart rhythm.”
Refrain from holding your breath for extended periods
Breathwork is a technique many people turn to in a bid to enhance their sleep quality, yet when performed incorrectly, it could potentially harm your heart health. Dr Lo Monaco warned: “I value breathwork, but long or repeated breath-holding can drop oxygen levels and put extra load on the heart in some people.
“During REM sleep your blood is slightly more prone to clotting. If someone already has underlying vascular or sleep issues, stacking extra stressors on top of that isn’t wise.”
Fast for three hours
Dr Lo Monaco also recommends avoiding food for three hours prior to bedtime, as this can ease pressure on the heart while also helping to regulate blood pressure. “If you eat too close to when you sleep, your body is being forced to increase sympathetic activity when it should be resting,” he said.
“By simply fasting three hours before bed you will reduce endothelial stress and improve vascular flexibility, meaning less oxygen demand on your heart and more efficient overnight recovery during sleep.”