World Heart Day: How overworking hurt your heart health?

Our heart is not alien to the concept of hard work. If we live long, imagine how well it functions to keep our body running in a healthy. But the heart’s labour often goes unnoticed, unless we notice some unusual symptoms. And when overworking becomes a norm for us, rather than an exception, our heart also starts paying attention and may pay a price for it. The stress that comes from working long hours in the office not only takes a toll on our emotional health but can also hurt our heart health. Overworking can make anyone prone to getting serious cardiac events and conditions. Acccording to studies, there is a link between overworking and heart health. On World Heart Day, explore how your heart health gets affected when you persistently working for long hours, read on!

How does overworking affect your heart?

Working beyond the standard 35-40 hours per week is linked with a higher risk of getting stroke and coronary heart disease. A Lancet study explained this connection after analyzing data on more than 60,000 people from the United States, Europe, and Australia. The analysis concluded that putting in 55 hours or more every week in comparison to the standard working hours is linked with a 33 per cent higher risk of stroke and a 13 percent higher risk of developing coronary heart disease.

Similarly, a global study done by the World Health Organization and International Labor Organization noticed that working for 55 hours or more every week is linked with approximately 35 percent higher risk of stroke and a 17 percent greater risk of dying from ischemic heart disease in comparison to working for standard 35-40 hours per week.

What makes things worse are the bad lifestyle habits that we start adhering to while working long hours that are not heart-healthy. Some of those as per Dr Vaibhav Mishra, a cardio surgeon, include:

1. Eating on the run

On some very demanding days, it is normal to have your meals on the run. But if this becomes an everyday thing, it means you are feeding your body with unhealthy fats that include fewer fruits and vegetables. This can lead to excessive weight gain, and we also do not stay mindful while eating because of the work pressure. All of these habits are not good for your heart.

2. Sedentary lifestyle

Most jobs demand you to stay glued to your desk for hours without numbers. Sitting for prolonged hours means you are following a sedentary lifestyle that involves little to no movement. All of these factors put your heart health at risk.
Also, sedentary behaviour is persistently linked to more than 30 chronic diseases and conditions, including a 112 percent increase in the risk of type-2 diabetes and a 147 percent higher chance of getting a heart disease risk, as per the Journal Diabetologia.

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3. Poor sleeping habits

One who is very stressed all through the day because of working for long hours will obviously be unable to catch up on a proper night’s sleep. Insufficient sleep can also trigger physiological and hormonal changes that can cause an increase in blood pressure, blood sugar, and blood levels of substances that might indicate inflammation, all of which can increase your risk of heart disease. As per Current Cardiology Reviews, sleep deprivation can be linked to health issues like hypertension, coronary heart disease, and diabetes.

4. Less time to disconnect

A person working for long hours is chained to his/her desk and even exceeds that daily recommended screen time. This leaves no room for disconnecting from the day’s events to spend time with close friends and family. This can also ruin relationships because an overworked person will have no energy left to give to his loved ones.

Also read: 6 important vitamins to maintain your heart health

5. Picking up on bad habits

All work and no play can make anyone’s life monotonous! So, unmanaged stress and anxiety can cause a person to pick up on bad habits like drinking or smoking. These bad habits can wreak havoc on your heart health.

6. No time for health checkups

People who work for long hours can also tend to brush aside symptoms of heart disease because they do not really have time to pay attention to some unusual signs in the body. But, if left unattended, heart disease can progress to heart attack or stroke. Because regular health check-ups are no longer a priority for a person working long hours, it can put him/her at a greater risk of getting chronic cardiovascular ailments.

How can you protect your heart health while working long hours?

Unfortunately, it is not possible for most of us to just quit our jobs. But that does not mean you are stuck in that loop of never-ending job stress. There are things you can do to ease that stress and protect your long-term heart health. Stress leads to the release of certain hormones in our body such as cortisol and adrenaline. In the short run, this can be helpful, triggering the release of a “fight or flight” response that helps you cope with immediate threats. But if this becomes long-term, chronic stress can increase your risk of getting a slew of health issues, including heart disease. If you cannot stand the idea of slogging through another day at the office, then consider being proactive by making changes during your day at work. Here are some ways you can do that:

1. Seek a positive work environment

Your workplace should be safe and should drive you to pursue your dreams. A healthy workplace provides ethical leadership and also gives a safe environment where your efforts are acknowledged and rewarded. If your work environment is the reason for anxiety where there is a lack of trust and open communication, then it might be time to switch.

2. Get movement into your life

Incorporating movement into your everyday life through exercise, at least 30 minutes a day for a few times every week can help maintain your heart health. The Center for Disease Control and Prevention (CDC) reckons that every adult should indulge in at least two hours and 30 minutes of moderate-intense aerobic activity per week, at intervals of 10 minutes or more. Some examples include going for a swim, gardening, dancing, or going for a brisk walk. Also, bear in mind that if you are running out of time, you can break down your daily physical activity over the course of the week or it can be broken up into quick sessions during the day. Even five minutes of a quick workout session can guard your heart.

Also read: Working too hard? Beware of these 10 burnout signs

3. Take persistent walk breaks

Sitting on the desk for long hours can prove detrimental to your overall health. Prolonged sitting hours can raise your risk of heart disease. If your job is demanding and you are unable to go for long walks, you can take a one to three-minute walk break every half an hour or so throughout the day. You can move around a bit or even just stand up while you are at work. You can also do this when you are back home when you are in the room watching TV.

4. Consume fresh foods

Refrain from consuming sugary beverages and convenience foods- think soft drinks, cookies, cakes, packed salty snacks, and processed meats- in your office break room. A heart-healthy diet is devoid of salty, sugary, ultra-processed foods, full-fat dairy products, fried foods, and other sources of saturated fat that can help you manage weight, cholesterol levels, and blood pressure.

Mediterranean diet has gained popularity in recent years which focuses on a myriad of fruits, and veggies along with beans, nuts, lean protein, and healthy fats like olive oil. As per Nutrients Journal, sticking to the Mediterranean diet can curb your risk of heart disease by as much as 40%.

It is also a good idea to prepare your healthy home-cooked meals ahead of time, so when you are weary and famished after a long day, you do not have to settle for unhealthy takeaway or pre-packed foods. You are also more likely to eat healthy food during your workday if you prepare and pack your lunch.

5. Get routine check-ups

It is important to know your numbers, blood pressure, cholesterol, blood sugar levels, body mass index and waist circumference, which are markers of your heart health. When you are aware, you can do your best to keep these numbers within the optimal range. It is better to get in touch with your doctor and get the screening test that best suits you.