'We are often advised to get enough sleep, from 7 to 9 hours a night, but what is the best time to go to bed for health?'. Start your day with health news to see more of this article!
Starting the day with health news , readers can also read more articles: Don't be subjective with prolonged respiratory symptoms; How does prolonged anxiety damage the heart?; Foods to avoid when having high blood pressure...
Experts reveal the best time to go to bed
We are often advised to get enough sleep, from 7 to 9 hours each night, but what time to go to bed is best for health?
British health expert Kate Booker says the best quality sleep occurs from 10pm onwards, meaning you should be asleep by this time.
So, trying to go to bed around 10pm is best to allow the most time for deep sleep in the first half of the night .
Going to bed before 10pm is best.
Going to bed later will shorten your deep sleep stages and increase your REM sleep (also known as dream sleep).
Deep sleep, also known as slow-wave sleep, lasts about 20–40 minutes and occurs before REM sleep.
Experts agree that deep sleep is important for the body's recovery and growth, boosting the immune system, regenerating cells, strengthening muscles and bones, slowing brain activity and lowering blood pressure.
Deep sleep usually comes earlier, and Booker says the best time to sleep is between 10pm and 2am. So going to bed earlier means better sleep quality. You can read more about this article on the health page on October 24.
How does chronic anxiety damage the heart?
Anxiety is the body's natural response to life's dangers. If anxiety lasts for a long time, it not only overloads the mind but also has a negative impact on the body. In addition, anxiety also has a significant impact on the health of the heart and blood vessels.
Experts say that prolonged anxiety and stress are among the main factors that increase the risk of heart attack. Events that cause prolonged anxiety and stress will increase the heart rate and push up blood pressure.
Prolonged anxiety can damage the heart and increase the risk of heart attack.
The heart and blood vessels are under constant stress. Over time, damage to the heart and blood vessels accumulates, increasing the risk of heart problems.
In addition, although anxiety and stress do not directly cause cardiovascular disease, they can aggravate existing cardiovascular problems. The mechanism of this phenomenon is that anxiety and stress will cause blood vessels to constrict. Over time, the lining of the blood vessels will be damaged, leading to the formation of blood clots. The blood clot grows large enough to block the blood vessel, leading to a heart attack.
In addition, another health risk that people with anxiety and prolonged stress need to pay attention to is panic attacks. Panic attacks often present with symptoms such as chest pain, shortness of breath and palpitations. These symptoms are quite similar to those of a heart attack. Therefore, patients need to know how to recognize the signs of a heart attack so that they can be taken to the emergency room in time. The following content of this article will be available on the health page on October 24 .
Foods to avoid when suffering from high blood pressure
High blood pressure is a common condition. Long-term high blood pressure can damage blood vessels, the heart, and other organs in the body.
Diet plays an important role in controlling blood pressure. Foods such as fruits, vegetables and whole grains are good for the heart. On the other hand, eating foods high in salt will increase blood pressure.
Ms. Lindsey DeSoto, a nutritionist working in the US, pointed out foods to avoid when suffering from high blood pressure.
Long-term high blood pressure can damage blood vessels, the heart and other organs.
Salty foods. Salt contains sodium. When sodium enters the body, it retains water. The increased amount of water increases blood volume, forcing the heart to work harder to pump blood throughout the body. The increased pressure on the blood vessel walls is what causes high blood pressure.
Foods high in saturated fat. Saturated fat, found in fatty meats, fried foods, and full-fat dairy products, can be harmful to your heart.
When you eat too much saturated fat, your body will accumulate fat in your arteries, narrowing your blood vessels and making it difficult for blood to flow. This can lead to high blood pressure and increase your risk of heart disease.
Foods high in added sugars. Added sugars are sugars that are added to foods during manufacturing, in addition to the sugars that naturally occur in fruit.
Consuming foods high in added sugar can also cause blood sugar spikes, further stressing your heart health and triggering inflammation. Start your day with health news to see more of this article!
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