SHAH ALAM - Prioritising emotional wellness can significantly enhance heart health, with practical hacks that nurture mental well-being and contribute to a stronger, healthier heart.
Stressful days often overwhelm people with deadlines, traffic, and personal concerns.
That tightness in the chest during a hectic workday signified more than just stress—it was the heart sending important signals.
Heart disease was not just an issue for the older population; in 2022, it became the leading cause of premature deaths (ages 30 to 69) in Malaysia, with more young people experiencing heart-related issues than ever before.
A study on Coronary Artery Disease (CAD) found that nearly 70 per cent of Malaysians aged 15 to 24 had at least one cardiovascular risk factor.
While poor lifestyle choices contributed, recent studies showed a strong connection between emotional states and heart health.
Research involving over 6.5 million individuals revealed that young adults in their 20s and 30s facing stress, anxiety, and depression had up to three times the risk of cardiovascular problems compared to their peers.
This was where the emerging field of psychocardiology came in, reminding people that heart care involved more than just physical fitness—emotional well-being mattered too.
Here are four simple steps that help enhance heart health through emotional wellness:
1. Take a Breather
Amidst our busy schedules, it is essential to carve out time for relaxation, as even a few moments of mindfulness can significantly benefit both your mind and heart, enabling you to tackle challenges with renewed energy.
It is about taking the time to pause, centre oneself, and recognise the positivity around, even during difficult moments.
2. Eat the Good Stuff
Certified nutritionist at LAC Malaysia, Cynthia Jetan stressed the importance of a balanced diet for heart health.
"Opt for whole, minimally processed foods. Eating plenty of fruits and veggies, ideally five servings a day will help you get essential nutrients while steering clear of substances that contribute to heart disease,” she said.
3. Sleep Well Every Night
Maintaining a consistent sleep schedule significantly promotes heart health, as research indicates that irregular sleep patterns can nearly double the risk of heart disease. Even deviating by just 60 minutes from your usual bedtime or wake-up time can have cumulative effects on your heart over time.
Quality sleep not only rejuvenates your body but also aids in emotional regulation, explaining why you feel revitalised after a restful night.
4. Make Time for a Healthy Heart
Finding time for heart and mental health can be challenging, especially with packed schedules. But small, manageable changes can yield big results. Aim for at least 30 minutes of moderate exercise most days; this could be a brisk walk during your lunch break or taking the stairs instead of the elevator.
Cynthia also recommended meal prepping to maintain healthy eating habits amid busy lifestyles.
"When you prepare meals, it is easier to control what and how much you eat. If getting enough nutrients from food is tricky, consider fish oil supplements for their heart health benefits,” she said.
The Malaysian Dietary Guidelines recommend consuming deep-sea fatty fish at least twice weekly to obtain adequate Omega-3 fatty acids. Alternatively, supplements were suitable for those who preferred not to eat fish.
Taking care of emotional wellness is crucial for heart health. By following these four simple steps, individuals fostered both mental and cardiovascular well-being, helping them live healthier, more fulfilling lives.