Column: Dr Watkins On Managing Stress & More
[Column written by Dr Kimberley Watkins]
As we reach the final week and last few days of Heart Month, let’s remember the three S’s for protecting your heart: managing stress, improving your sleep, and quitting smoking. These factors play a significant role in maintaining a healthy heart and overall well-being. Thank you to Dr Daniel Cavanagh for his tips and knowledge this week to help manage our stress and improve our sleep.
Managing Stress:
Chronic stress, especially long-term, can have a negative impact on your heart. People with higher levels of chronic stress or psychological distress are more likely to be at risk of heart disease or stroke [according to the American Heart Association].
This week, focus on stress-reducing activities such as:
- Mindfulness and Meditation: Engage in mindfulness practices, deep breathing, listening to music or yoga to enhance present-moment awareness. You can also try keeping a gratitude journal and writing weekly entries.
- Hobbies and Exercise: Dedicate time to enjoyable hobbies to alleviate tension and improve mood, and aim for cardiovascular-type exercises to challenge your cardiovascular system as an added benefit.
- Connect with Loved Ones: Maintaining social connections with your family and friends. You can discuss your stressors by talking to someone you trust. Consulting a healthcare professional for stress management can also be beneficial.
- Get Outside: Take a walk in nature, which can lower stress levels. Bringing your pet along may help ease stress [pets may help reduce physiological reactions to stress]. An added benefit is getting some vitamin D through sun exposure but always wear sunscreen.
- Prioritize Self-Care: Remember, a key part of stress management is prioritizing taking care of yourself. Self-care will be different for everyone: you might focus on your diet and cooking nutritious meals, have a self-care routine of a bath or shower, or even plan your day to include some relaxation.
Sleep Well
Sleep is vital for your overall health and should not be underestimated. Getting enough high-quality sleep is essential for heart health. Aim for 7-9 hours of sleep each night. Establishing a bedtime routine is essential to signal to your body it’s time to wind down. You can read, listen to music, or catch up on a podcast. Create a comfortable sleep environment which is separate from your other spaces. Prioritizing good sleep hygiene can significantly improve both your physical and mental health.
To improve sleep hygiene, create a tech-free bedtime routine:
- Charge your devices away from your bed to avoid distractions from notifications. In the mornings, you can have a notepad to jot down anything you need to check later before reaching for the phone.
- Dim your screen or use a red filter app to minimize blue light exposure, which can disrupt your sleep cycle. It is advisable to minimize screen time at least an hour before bed [as the blue light emitted can disrupt your natural sleep patterns]
- Set a bedtime alarm to remind you to wind down. Try to stick to a regular sleep schedule [Setting a bedtime and morning alarm and having a wake-up routine that works for you]. If you are worried about using your phone as an alarm, try an old-school alarm clock.
- Limit phone use with app-blocking apps to reduce distractions from emails, social media, or gaming.
- Activate the “do not disturb” mode to block notifications while you sleep.
Becoming Smoke-free
If you’re addicted to smoking, deciding to quit can be one of the most impactful choices for your heart health. This week, explore resources to help you quit, such as support groups, counselling, or nicotine replacement therapies. The benefits of quitting smoking start almost immediately and can lead to a longer, healthier life. Check with your insurance company and GP about smoking cessation programs on the island.
As Heart Month comes to a close, keep the three S’s in mind: stress less, sleep well, and become smoke-free. These actionable changes and new choices you have made over the past month can help pave the way for a healthier heart and a happier life. Celebrate your progress this month, and remember that even small, positive changes can significantly improve your heart health.
- Dr Kimberley Watkins
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