To understand the impact of our evenings on our arteries, we need to look at our biological clock. For Dr Gérald Kierzek, emergency doctor and medical director of True Medical, it is imperative to avoid “anything that disrupts the circadian rhythm of the heart.”
When we force our bodies to stay active in the evening, we trigger increased blood pressure, inflammation, and sympathetic stress. “Right when the body needs to go into nighttime repair mode” adds our expert. Here are the most frequent errors that you can correct this evening.
Dinner too rich or too late
Eating heavy after 7 p.m. is an attack on the cardiovascular system. At this time, insulin sensitivity decreases, which overloads digestion and forces the heart to pump harder, preventing the natural nighttime drop in blood pressure. “Choose a light dinner (lean proteins, fiber) at least 3 hours before bedtime. to avoid this, advises the doctor.
Overexposure to blue light and LEDs
Bright light from overhead lights and screens inhibits melatonin, a powerful “vascular antioxidant,” says Dr. Kierzek. This light pollution can increase the coronary risk by 30 to 50% by altering the endothelium (the inner lining of the vessels).
“Turn off overhead lights and use warm-toned or red accent lamps” he recommends.
Stressful TV programs
Thrillers or distressing information activate the sympathetic system and the production of cortisol. “This peak of stress can cause acute endothelial dysfunction and even trigger an arrhythmia in the most fragile people” warns our expert. His advice: focus on neutral content or reading. “Save the thrills for the weekend“.
Intensive sport before sleeping
Practicing vigorous physical activity in the evening maintains high cortisol levels and reduces heart rate variability. “Another sign that the heart remains in “up” mode instead of being in recovery” he adds. “After 7 p.m., prefer yoga, stretching or a slow walk.
Alcohol, the false friend of sleep
Although alcohol seems to relax you, it actually causes sleep fragmentation and an increased heart rate at night. “It is a breeding ground for hypertension and atrial fibrillation.” says Dr. Kierzek. “So replace the glass of wine with an infusion (chamomile, valerian) to soothe your nervous system.
Salty snacking and tense discussions
“Finally, salt retains water, increases blood volume and creates nocturnal cardiac overload” specifies the doctor. Likewise, a marital argument or a stressful exchange of professional emails has the same physiological impact as an action film on your arteries.
“Adopt cardiac coherence or 4-7-8 breathing to lower your cortisol levels before closing your eyes” he advises.
The golden rule for a healthy heart
Protecting your heart means above all giving it the calm it deserves once the sun sets. By aligning your lifestyle with your circadian metabolism, you drastically reduce the risks of hypertension and stroke.
“To help you establish an effective disconnection ritual and calm your heart rate before nighttime, you can discover natural meditation tools on Morphee.co for example” he concludes.