Listen to Your Heart: 3 Warning Signs You Shouldn’t Ignore
Mild chest pressure or getting winded faster than usual may not feel urgent, but they can point to a heart concern. Find out which 3 warning signs you should never overlook.
Beyond Diet and Exercise: A Surprising Way to Protect Your Heart
Most people think of diet and exercise when they think about heart health — and those habits absolutely matter. But your everyday routines influence your heart in more ways than you may realize. Small, repeated choices outside the kitchen or gym can either support or strain your cardiovascular system over time.
At Maryland Medical First P.A. in Parkville, Maryland, Narender Bharaj, MD, helps patients understand these lesser-known influences so they can take steps that protect their hearts earlier.
Below are several areas that are easy to overlook when you’re trying to make more heart-healthy choices.
How everyday habits influence your heart more than you realize
Diet and exercise aren’t the only factors that affect your heart. Several everyday patterns can influence how your cardiovascular system works, including:
1. Frequent sleep disruptions
Not getting enough sleep forces your heart to work harder than it should. Adults who regularly sleep fewer than seven hours per night face higher rates of high blood pressure, heart disease, and stroke.
You might notice sleep issues such as:
- Trouble falling asleep or staying asleep
- Sleeping fewer than seven hours consistently
- Loud snoring or gasping
- Waking up feeling unrefreshed
Sleep helps regulate blood pressure, heart rhythm, and glucose levels. When your sleep improves, these markers often move in a healthier direction.
If sleep feels off, small steps like keeping a steadier bedtime, turning off screens earlier, or limiting caffeine late in the day can help you rest more consistently.
2. Long-term stress
Long-term stress can damage your heart health by keeping stress hormones elevated. Over time, that gradual shift influences blood pressure, inflammation, and the habits you lean on when you’re overwhelmed.
Stress can show up in routines like:
- Unpredictable eating patterns
- Higher alcohol use
- Smoking during tense moments
- Skipping regular activity
- Difficulty winding down at night
Along with stress, these habits can also cause additional cardiovascular strain. That’s why finding healthy habits to manage daily stress — like exercise, meditation, and therapy — helps interrupt that cycle.
3. Poor oral hygiene
Studies show a link between gum disease and systemic inflammation, which can affect your heart health. Good daily oral care helps reduce inflammation and keep your mouth healthier.
Simple habits that support better oral health include:
- Brushing twice a day with fluoride toothpaste
- Flossing once daily
- Replacing your toothbrush every three months
- Scheduling dental cleanings twice per year
If you suspect you have a chronic condition, like gum disease or tooth decay, now is a good time to visit your dentist for a dental exam and cleaning.
Take a more complete approach to heart protection
Heart disease often develops slowly. Addressing habits that strain your cardiovascular system early helps reduce risk over time.
At Maryland Medical First P.A., Dr. Bharaj provides full cardiac evaluations, including blood pressure checks, electrocardiograms, and assessment of heart disease risk factors. If your lifestyle patterns may be affecting your heart, he helps you understand the next steps to strengthen your cardiovascular health.
To schedule your appointment, call 410-661-4670 or use our online booking tool to request a visit.
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