Special to The Island News
Did you know heart attacks are more common in the morning? Some research even suggests that a.m. heart attacks are also the most serious. As if mornings weren’t stressful enough.
The good news is that there’s an opportunity to make those early hours work for you and your health.
Every morning, you make decisions that can have an impact on your heart, said interventional cardiologist Dr. Francis “Frank” O’Neill with Beaufort Memorial Heart Specialists.
“Although genetics are important, the kinds of habits we employ are even more important,” he said.
Take these changes one at a time, and soon you’ll be on your way to a healthier day – and life.
Your wake-up time
The first step to a good morning starts the night before when you decide to go to bed. Crash late and you cheat yourself out of the many health benefits of sleep.
“We now know that sleep has an impact on not only functionality but also coronary artery disease,” said Dr. O’Neill. Not getting enough sleep appears to affect glucose metabolism, blood pressure and inflammation, which can increase your risk for conditions such as diabetes and heart disease.
And one study even found that people who sleep less than six hours a night are about twice as likely to have a stroke or heart attack as those who sleep six to eight hours. If you find yourself getting eight hours of sleep and still not feeling rested, talk to your doctor. People with sleep apnea, which causes frequent night waking, often have heart problems.
Your breakfast
“For any lifestyle choice to be impactful, it has to be sustainable,” Dr. O’Neill said. Strive to find foods that fit your palate. Try to limit the salt, sugar and saturated fat in your breakfast while increasing vegetables, fruits and whole grains. Skip the high-sugar cereals, doughnuts and pastries.
Your activity
If you’re able to squeeze a workout into your morning – even just 30 minutes of brisk walking or a quick interval training routine – you’ll start things off knowing you’ve already done your recommended exercise for the day.
“Making it part of the morning routine is great because it helps set up your day for success,” Dr. O’Neill pointed out.
If morning workouts aren’t your style, you can still build some activity into your morning by looking for small ways to get more steps. Walk to work or the bus stop or take the office stairs instead of the elevator.
Your attitude
Stress may feel inevitable, even though you know it has a negative effect on your heart health. But you can choose to be positive and mindful in an effort to tackle stress head-on.
Long-term psychological stress leads to increased levels of the stress hormone cortisol, which can result in higher blood sugar levels (a marker for diabetes), digestive issues, sleep problems, memory issues and weight gain.
Managing stress takes practice. A few steps you can take in the morning include meditating and deep-breathing exercises to help you set the stage for a calmer day. You can also try affirmations; telling yourself you’re going to have a great day can be a positive tool.
