Over 40? Quit 3 habits before they destroy your heart, top doc warns

Turning 40 is indeed a milestone in your life. It is also a crucial point for your cardiovascular health. In the United States, one person dies every 34 seconds from cardiovascular disease. If you want to protect your heart and set yourself up for long-term wellness, it is important to be mindful of certain habits that can take a serious toll after 40. In a video shared on Instagram, Dr Jeremy London, a board-certified cardiovascular surgeon trained at the Joseph Hospital in Denver and Carolinas Medical Center, NC, explained some habits one should quit, especially after 40. What are they? Let’s take a look.

Alcohol

Alcohol consumption is in no way beneficial for your health. It only puts you at an increased risk of liver disease, heart disease, and different types of cancer. It is also linked to mental health and behavioural conditions such as depression and anxiety. Dr London noted that alcohol does no good for people of any age. “If you really want to set the stage for yourself long term, limit or remove alcohol. It's toxic to every cell in the body. Now look, I realise this can be hard because alcohol is everywhere. It is a personal choice. Just be thoughtful,” he said. In the US, excessive drinking is the third leading cause of preventable death, according to the CDC.

Smoking

The best way to protect your heart from long-term diseases is to quit smoking. According to Dr London, both smoking and vaping have deleterious effects on your heart health. “I don't think anybody would disagree that it's bad for you. It increases your risk of lung cancer, heart attack, and stroke. Don't vape, don't smoke,” he said. A recent study by Johns Hopkins Ciccarone Center for Prevention of Cardiovascular Disease, USA, found that even low-intensity smokers have a substantially higher risk of heart disease and death. "It is remarkable how harmful smoking is – even low doses of smoking confer large cardiovascular risks. As far as behaviour change, it is imperative to quit smoking as early in life as possible, as the amount of time passed since complete cessation from cigarettes is more important than prolonged exposure to a lower quantity of cigarettes each day," the researchers said.

Sleep deprivation

You might have deadlines to meet or late-night parties to attend, but sacrificing sleep is the worst thing you can do for your general health, especially early on. “Don't trade sleep for other activities,” the doctor said. “Recovery is so important throughout our lives, but it's really important as we get older,” the surgeon added.

A recent study by Oregon Health & Science University researchers found that a regular sleep schedule may even improve recovery from heart failure symptoms. They found that irregular sleep doubles the risk of another clinical event within six months in people recovering from heart failure. However, proper sleep may aid and speed up recovery. “Going to bed and waking up at consistent times is important for overall health. Our study suggests that consistency in sleep timing may be especially important for adults with heart failure,” the researchers said.

Dr Jeremy London also has one piece of advice for those over 40, which may keep the heart happy: “Avoid toxic people. Focus on and nurture your relationships with the people that you care about and love because, in the end, that's what truly matters,” he said.

Remember, your habits have a significant impact on your health. Even small steps towards healthy habits matter. Your 40s can really decide how you age. If healthy ageing is your motto, make the effort to quit habits that damage your health.

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.