4 Secrets to Your Heart Health

High blood pressure, diabetes and obesity are well publicised contributors to the development of heart disease.

In today’s article, we highlight some other important, but lesser known factors that affect our heart health – sex, sleep, stress and smoking.

 

1. Sex
couples

Thanks to its historically salubrious reputation, the topic is often touchy and verboten. Truth is, pretty much everyone does it, but no one really talks about it. However, sex sheds its seedy image as we discuss how this often maligned activity can contribute to your overall heart health.

Engaging in sexual activity has long been linked to multiple health benefits.

 

By increasing your body’s production of antibodies, sex boosts the immune system, and has been proven to decrease rates of the common cold. Another advantage of sexual intercourse is that it increases the production of essential hormones that facilitate intimacy between mother and child, and between couples. It even helps to ward off cancer – studies show that regular ejaculation in men reduces prostate cancer!

 

Sex is also good for your heart!

A landmark study conducted by the New England Research Institute in Massachusetts examined the heart health of 1000 individuals over a 16 year period. These were the heartening (pun intended) results – 

Those who indulged in intercourse at least twice a week were 45 percent less likely to develop heart conditions, compared to those who had sex once a month or less.

 

Experts postulate that this protective effect is a combination of physical and emotional factors. Individuals who were having sex at least twice a week, were engaging in more physical activity, and were more likely to be fitter people. Additionally, members of this group were also more likely to be in supportive relationships, conferring greater partner intimacy and a robust social support structure. And finally, as everyone knows, sex is great for releasing tension, and relieving stress.

So all in, sex (when practiced responsibly), is great for keeping your heart happy and healthy!

sleep

 2. Sleep

The amount of sleep an individual requires varies significantly – some need a full 9 hours just to function normally, while others whiz through their day on just a short 4 hours the night before.

The average adult sleeps 6-7 hours a night, and for most, that doesn’t feel like enough.

Sleepiness is inconvenient and unproductive, but chronic sleep deprivation has far more serious consequences on your health. Insufficient sleep has been linked to poor memory, depression, weight gain, and decreased immunity.

 

Sleep deprivation also affects the heart.

 

Short sleepers who clock less than 6 hours a night are 50% more likely to develop or die of heart disease.

The exact mechanism by which sleep deprivation increases heart disease is complex and incompletely understood, but some of the theories include increased blood pressure and increased weight gain, both of which have been identified as risk factors for heart disease.

And it isn’t just about the quantity, but also the quality of your sleep.

 

A study by the World Health Organisation on sleep quality revealed that subjects who reported poor or disturbed sleep were 2.5 times more likely to have a heart attack.

They were also 4 times more likely to have a stroke.

So who knew sleep could be so good for your health? Practice healthy sleep habits, and start clocking in those extra zzz’s to reap the best benefits for your heart!

 

Stress
 3. Stress

Stress exists in every day of our busy, deadline-demanding lives. Try a quick google search now and it’s likely to reveal thousands of articles, written about the ubiquity of stress and it’s many ill effects. Well, did you know that one of those ill effects is an unhealthy heart?

When the body encounters stress, it reacts by raising the heart rate and increasing blood pressure. If this process continues over a prolonged period, it can damage the blood vessels that supply the heart, leading to heart disease.

Studies done in several countries seem to confirm this correlation between stress and heart disease.

Out of 10,000 British office workers, those who reported significant stress at work were 68% more likely to have symptoms of, or die of heart disease.

The duration of stress is also proportional to your risk.

A South Korean research group examined the number of work hours per week, and found that those that worked 60-70 hours a week were nearly twice as likely to develop heart disease, compared to those who worked just 30-40 hours instead.

Stress can also increase your risk of heart disease in indirect ways. Individuals who experience chronic stress are more prone to engaging in maladaptive behaviours such as poor dietary choices, sedentary lifestyles, and increased nicotine and alcohol use. All of these, compounded, can worsen your heart health.

smoking
4. Smoking

Cigarettes contain a staggering 4000 chemicals and 400 toxins, of which 43 have been identified as carcinogenic, or cancer-causing. And it’s not just cancer that’s of concern. Chronic lung disease, strokes, blindness, bone degeneration – name any modern illness and you can expect that smoking has been implicated in every one of them.

The latest fad in smoking is e-cigarettes, which have been touted as the ‘healthier and safer’ alternative to conventional cigarettes. This battery-operated device looks like the original cigarette, but contains no tobacco. Instead, it encases a liquid cartridge containing nicotine, flavouring, and other chemicals, which is heated up to produce an inhalable vapour.

 ecigarette

Marketers claims that the absence of tobacco makes e-cigarettes a much healthier choice, but the FDA has disputed this, announcing that e-cigarettes fumes contain detectable levels of toxic chemicals and carcinogens that are also found in conventional cigarettes. And because e-cigarettes were only recently released, no long term studies exist to confirm their safety.

Nevertheless, the e-cigarette market is booming, with more and more smokers turning to this new device. E-cigarettes are currently banned in Singapore, but they remain in high demand, with illegal sellers importing the devices from China and Malaysia to fuel the growing market.

So how does smoking actually affect your heart?

Smoking releases chemicals and free radicals, which can cause damage and thickening of the blood vessels in the heart. This leads to narrowing and eventual blockage, causing a heart attack.

If you’re a smoker, your risk of having a heart attack is anywhere from 2 to 6 times higher than a non smoker, and the risk increases depending on the number of sticks you smoke per day.

You’re also likely to have your heart attack ten years earlier than non smokers.

With these sobering statistics in mind, the best way to protect your heart and your health is to quit smoking completely.

Quitting isn’t easy, but there are many smoking cessation methods and nicotine replacement products to help with the process. Speak to your doctor today to discuss the options available for cutting down or kicking the habit.

heart health pic

So there you have it, the 4 secrets to your heart health!

If you’re keen to find out more about your own heart health profile, or want to discuss strategies to optimise your heart health, come into our clinics to chat with our doctors!
This article is the second in our ongoing Heart Health Series.
Stay tuned for more news about living with a healthy heart!

Contact our Women’s Health team at these locations for all your women’s health and wellness needs.

 


Need a Female Doctors?

Our Clinics:

1.) Dr Tan and Partners @Bencoolen

Main Doctor: Dr. Rachel Ng

Address:
180 Bencoolen Street,
#02-20, The Bencoolen
Singapore 189646

Telephone:  +65 6884 4119

Operating Hours:
Monday – Friday
9.00am – 5.00pm

Sunday
9.00 am – 1.00 pm

Selected Public Holiday – Closed


2.) Dr Tan and Partners@ Robertson

Main Doctors: Dr Deepa and Dr Jonathan Ti

(Anonymous HIV Testing is available daily too)

Address:
11 Unity Street,
#02-07, Robertson Walk
Singapore 237995

Telephone:  +65 6238 7810

Operating Hours:
Monday – Friday
8.00am – 9.00pm

Saturday and Sunday
9.00 am – 2.00 pm

Public Holiday – Closed


3.) Dr Tan and Partners @Katong (East Coast)

Main Doctor: Dr. Jessherin

Address:
184 East Coast Road,
Singapore 189646

(Alongside Katong 112, next to Bank of China)

Telephone:  +65 6635 2551

Operating Hours:
Monday – Friday
9.00am – 1.00pm and
4.30pm – 9.00pm

Saturday and Sunday
9.00 am – 1.00 pm

Selected Public Holiday – Closed


4.) Dr Tan and Partners @Scotts

Main Doctors: Dr. Elaine Loh & Dr. Justin Sii

Address:
9 Scotts Road,
#06-06 Scotts Medical Centre,
Singapore 228210

Telephone:  +65 6694 2348

Operating Hours:
Monday – Friday
8.00am – 5.00pm

Saturday
8.00 am – 12.00 pm

Sunday & Public Holiday – Closed


Other Women’s Sexual Health Articles:

  1. Vaginal Yeast Infection (Thrush)
  2. A Women Guide to Contraception
  3. STD Trichomoniasis and Green Fishy Smell Discharge
  4. STD Chlamydia Screening & Treatment
  5. STD Women’s Gonorrhoea Symptoms & Treatment
  6. STD Women’s Herpes Infection
  7. Urine Pain & Non-gonococcal urethritis (NGU)
  8. Bleeding After Sex
  9. Abnormal Vaginal Discharge 
  10. Women’s STD Screening, Testing and Treatment Service

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