Five Things A Cardiologist Would Never Do After A Long Day

I think it’s safe to say that cardiologist Dr Francesco Lo Monaco, founder of The National Heart Clinic on Harley Street and author of Heart Saviour , has probably had some pretty long days. So, perhaps it’s not surprising he’s thought a lot about how best to handle them. “You don’t feel the damage from chronic stress immediately, but over time it can start to show up in your sleep, your blood pressure and eventually the results of medical tests,” he said. Here, Dr Lo Monaco shared the things he’d never do after a tiring day: 1) Not unwinding properly Even after a seemingly never-ending day of stress, the cardiologist said it’s important to carve out wind-down time before bed. ″[Stress hormone] cortisol can stay elevated for hours, and [ heart rate variability ] may remain suppressed. If you don’t take steps to unwind, such as with breathwork or vagal work to calm the body, then you can really feel it the next day,” he said. “If you stay in a constant state of stress it will inevitably begin to show up in your body over time.” 2) Doing an intense workout Though blowing off steam with a tough gym session might seem welcome, some experts say you should steer clear of any overly intense workouts within a four-hour window of falling asleep. Dr Lo Monaco doesn’t like to push himself too hard at the end of a long day, either. “After a long and stressful day I like to keep it simple with 20 minutes of exercise in Zone 2 , which means you can still hold a conversation,” he said. “Aim for around 55% to 65% of your maximum heart rate . It’s about supporting the system rather than challenging it if you’re already under stress.” 3) Eating too late Longevity expert Dr Valter Longo recommends we stop eating three hours before our bedtime – and Dr Lo Monaco agrees: “According to some studies, late meals can raise your night-time blood pressure by several mmHg, which means your heart never gets that proper overnight dip. “Over time this could put extra strain on the cardiovascular system. If you can avoid eating three hours before sleeping, it’s a good idea to do so.” 4) Having an ice bath If your day’s been very physically strenuous, some professionals think that taking ice baths might be helpful . But timing matters, said Dr Lo Monaco. “Cold exposure is great, but it needs to be in the right context. If you’ve had a long and stressful day, then you’re adding in more vasoconstriction, which is the narrowing of blood vessels, to an already constricted system,” he explained. “I like to instead go for warmth and focus on relaxation.” 5) Sleeping in a “noisy” environment OK, you might have ensured your room is devoid of loud talking or music, but your environment can still be noisy even if it’s quiet, noted Dr Lo Monaco. “It’s all about stimulation that we get from chargers, light and constant micro-inputs,” he said. “If your system is already stressed, then even these small interruptions to your sleep environment matter. In some patients, optimising sleep environments can improve heart rate variability.” That might mean keeping some devices out of your bedroom. “I’ve learnt from both my patients and my own routine that long-term damage doesn’t just come from your stressful days, it comes from how consistently you fail to recover from them,” the expert ended. “Start small by going for a 20-minute walk after lunch and focusing on clear goals that support how you recover from stress.” Related... The Secret To Calming Down An Angry Person – And Two Words Not To Say Dads March For The Time They Never Got With Their Babies: 'Can't Let This Moment Be Wasted' I Told My Husband I Never Had An Orgasm. His Response Shocked Me.

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