Workplace tips for a healthy heart

You can take care of your heart even while you work. Even a small step like filling your own cup of tea from the kitchen instead of asking the housekeeping guy can yield big benefits. Read on to know more about smart ways to keep your heart strong while at work.

Workplace stress invites a host of ailments, heart issue being the most prominent among them. A research published in the European Heart Journal observed the cardiovascular mechanisms of on-the-job stress. According to the findings of the study, heart disease can develop either as a direct result of office-related related pressure when stress pathways controlled by the interaction between the nervous system, the endocrine glands and their hormones are activated or indirectly when office drives employees to unhealthy lifestyles.

Workplace stress was tied to poor health habits, like unhealthy eating habits, sedentary lifestyle and lower consumption of fruits and vegetables, which could indirectly invite heart disease, observed researchers. Hence, you should make sure to opt for healthy lifestyle modifications to improve your heart health.

Pack a heart-healthy lunch box

Studies in the field of cardiology and nutrition science reveal that a Mediterranean diet, which uses extra-virgin olive oil and nuts, both rich sources of unsaturated fat, reduce the the risk of cardiovascular diseases. Many of these studies suggest that low-fat diets are not beneficial to heart health, and including healthy fats can improve heart health. According to experts, to keep heart diseases away, you should eat fruits and vegetables, whole grains, nuts, fish and poultry. Cut down on red and processed meats, refined carbohydrates, sugar-laden foods and beverages, sodium, and foods which contain trans fats. Keep all these in mind while packing your lunch box. Ideally, it should include leafy green salads, seasonal fruits, paneer/soya/grilled chicken or fish along with walnuts, almonds and flax seeds for snacks.

Stay active in office

At your workplace, you are glued to your chair for 9 hours or more. According to studies, people who spend more time each day watching television, sitting, or riding in cars have a greater chance of dying early than people who exercise and are physically active. Staying physically active can improve your cholesterol levels, manage your blood pressure, maintain normal blood glucose levels and can help you slow down the narrowing of arteries to the heart.

So, try to follow these smart tips at your workplace and stay healthy and hearty. You should take short breaks for brisk walking, especially after lunch. Use the stairs instead of an elevator. You can also go for after-work sports activities which will help you to pump up your heart rate and enhance your blood circulation. Perform some exercises at your desk: Stretch while sitting, do squats or lunges, and chair planks. You can also try for this one: Place your forearms on the chair, letting them touch each other. Then, extend your legs with your toes on the floor and contract your abdominal muscles. Maintain a straight line from your head to toe without lifting your hips.

Try to create a healthy work environment

Having a healthy interpersonal relationship with your colleagues goes a long way in creating a good work environment. Make sure you are able to share and discuss your work issues with them. Also, picking up a few skills like intelligent time management and judicious delegation will help. Follow the method of conversation, not confrontation, in case of any office problem. If you have a target that you find difficult to achieve, do not say 'no'to it. Instead, have an open discussion with your boss asking for his suggestions on the ways of completion. THese will help you stave off workplace tension efficiently.

Cut down on your cigarette breaks

According to studies, smoking increases heart rate, tightens major arteries, and can cause an irregular heart rhythm. Smoking can also raise your blood pressure, which increases the risk of a heart stroke. So, quitting smoking is the best optin. But if you must, then make sure that you are at least reducing your cigarette breaks in office.