For most people the link between work and heart disease is stress, even if a competitive eater or athlete uses illegal steroids.People are more likely to develop diseases during times of stress.In order to reduce your job related heart disease risk, you need to manage work stress, make heart-healthy lifestyle choices, and recognize your overall risk level.
Step 1: What is causing your stress?
Stress isn't a bad thing because every job causes some amount of stress.Too much stress can cause a range of physical and emotional problems.Identifying the causes of work stress is the first step.There are a number of common causes, for instance: low salaries, excessive workload, limited opportunities for growth or advancement, lack of challenging work, Lack of support,lack of control, conflicting demands, unclear expectations, fear of job loss, increased overtime requirements, poor relations with a fellow workerKeep a journal for a week or two.Track what is causing you the most stress and how you respond with a note every time you experience a stress episode.Belly breaths can be used to relieve stress.The "fight or flight" response can raise blood pressure and increase your risk for heart disease.Lying down and bending your knees is how to dobelly breaths.Allow the air to expand your stomach fully by breathing deeply.Slowly breathe through your mouth or nose.Do it again.
Step 2: You have no control over these things.
Trying to save lives as a surgeon is one of the sources of job stress that cannot be avoided.Clear away the stressors you can avoid to better manage your work stress.You need to learn to let go of things that you can't control.If you can't stop downsizing or transfer a really annoying coworker, what do you do?Use your stress journal to identify all your stressors and place them in two categories.Strategies to get rid of them are needed if they are in the latter group.Accepting the things you can't change will bring peace to your life.Acceptance at the workplace can help you realize that some things are out of your control.It is possible to bring peace into your life.Accept the things that you can't change.Acceptance at the workplace will let you know that certain things are out of your control and that you won't have to worry about them.
Step 3: You need to organize and prioritize your work.
Stress is caused by not being able to find what you need.Trying to complete a dozen tasks at the same time does.Take a few minutes at the start of each workday to organize your work area and plan out what you will do that day.If you want to find what you need and focus better, you should organize your workspace so that you can break up your giant "to do" list into smaller pieces, with priority given to tasks that need to be done sooner rather than later.For yourself, set realistic goals.Don't expect anything but the best.When necessary, say no or not now.Do not be afraid to speak up when you don't have time to do anything.It is okay.
Step 4: Break and find support.
Accept that you are a human being, not a machine, and that powering through is not the healthiest option.It is possible to take even small breaks after every ninety minutes or so of intense work activity.Taking a walk, meditating or engaging in other relaxing activities can make you calmer and more focused.Don't bring your work home with you.It is a good idea to take at least part of your time at home.Have an actual vacation from work, and use your vacation days.For a week, take your job and stress out.You can have fun with positive coworkers who understand the stress you are feeling.Ignore the nay-sayers and stressed-out people.
Step 5: Effective stress reduction strategies can be used at work.
There are many effective ways to relieve stress.How to Relieve Stress is a good place to start.Simple concepts are some of the most effective stress reduction methods.Make lifestyle changes to avoid and relieve stress is one of the five Rs of stress reduction.Don't focus on your stressors.Reduce the amount of stuff you have in your mind and surroundings.Relax by using meditation, yoga, and other relaxation techniques.Learn to let go of things you can't control.
Step 6: It's time to stop smoking.
Tobacco products can be used to cope with stress.This habit creates a host of significant risks for your cardiovascular system and provides only a temporary reprieve from your stress.Smoking causes your heart to work harder and is one of the negative health consequences.You should stop using other tobacco products as well.Start your stop smoking plan with a quit date.Tell your friends and family that you are going to quit.Prepare for hardship in your fight to quit.Tobacco products can be removed from your car, home, and work.Discuss getting help with your doctor.
Step 7: It's a good idea to cut back on excessive alcohol consumption.
While small to moderate alcohol consumption seems to have heart benefits, going beyond this amount adds no further benefit and will increase cardiovascular risks.There is a maximum of 1-2 drinks per day.The amount of beer, wine, and liquor in a single drink is equal to 12 ounces.
Step 8: If you carry extra fat around the midsection, you should lose excess pounds.
Office jobs and other sedentary work activities can lead to weight gain and stress on the cardiovascular system.Excess fat deposits in the abdominal area correlate with increased risks for diabetes, high blood pressure, and high cholesterol, all of which are gateways to heart disease.It's important to choose a healthy diet and find time for regular exercise if you want to lose excess pounds and improve cardiovascular health.Sitting for long stretches at a desk can lead to weight gain.Take regular breaks and walk around a bit, or work standing up at a higher desk for that purpose.You have to eat between 1800 and 2000 calories a day.Simple sugars and saturated fat should not be eaten.If you want to follow a heart healthy diet, try to fill half of your plate with vegetables.150 minutes of moderate intensity exercise every week is what you get.
Step 9: It's important to exercise regularly.
Your heart becomes stronger and healthier when you exercise regularly.Even if your job keeps you chained to a desk all day, simply finding a few windows of opportunity for some quick exercises can help reduce cardiovascular risks.The act of exercising is a great way to reduce stress.Moderate cardiovascular exercise should be done at least 30 minutes a week.It's usually a sign that you're out of breath and sweating.A brisk walk on your lunch break fits the bill, as does biking to and from work, mowing the lawn when you get home, or taking a dance class with some co-workers in the evening.The same benefits are provided by exercising in a single half-hour block or in three ten minute sessions per day.Taking a brief, brisk walk during a work break can help you clear your head, reduce stress, and strengthen your heart at the same time.If you are just starting an exercise regimen after living a sedentary lifestyle, or have underlying cardiovascular or other health conditions, you should consult with your doctor.
Step 10: Your diet needs to be improved.
A diet that emphasizes vegetables, fruits, lean meats, whole grains, and healthy fats can help keep your blood flowing smoothly and reduce the strain on your heart.Aim to eat 5 to 10 serving of vegetables and fruits a day.The fiber in fruits and veggies helps to clear out plaque in blood vessels.Fish, lowfat yogurt, and beans provide plenty of vitamins and minerals without being high in saturated fat.Oily fish such as salmon and tuna have Omega 3's that can lubricate the blood vessels.Limit the amount of red meat that you eat.You can pack your lunch for work instead of relying on takeout, vending machines, or nothing at all.It's easy to make healthy food choices the night before or the morning after a busy day in the office.There are more tips for healthy eating in this article.
Step 11: You have to sleep for 7 hours per night.
A vicious cycle can be caused by sleep and stress.A lack of sleep and stress can make it harder to sleep.Setting aside time each night for a full night's sleep is the first step in breaking this cycle.It is good for your heart to get more sleep.Most adults need at least 7 hours of sleep per night.Stress levels and blood pressure can be reduced by getting adequate sleep.
Step 12: Get your dental and medical checkup.
Small changes can make a big difference in regards to cardiovascular health.Taking care of your teeth can benefit your heart.Studies show that disease-causingbacteria in the mouth can enter the bloodstream and cause a hardening of the arteries.Regular dental checkup can help prevent this.It's important that you have regular health screenings with your doctor.Establish your cardiovascular disease risks with him or her.If you are prescribed medication to lower cholesterol, blood pressure, or thin your blood, take them as directed and follow up with your physician regularly.
Step 13: Do you know your risk factors?
Your heart disease risk can be increased by any job.Jobs that are very mentally / emotionally / physically demanding but have limited freedom to make decisions are more likely to increase heart disease risk.Take this into account along with other risk factors that may be related to genetics or lifestyle.Family history, male gender, and increased age are some of the risk factors for heart disease.
Step 14: Determine your risk level.
If you have several risk factors for heart disease, for example, a parent who had a heart attack at a young age, high blood pressure, and a stressful job, talk to your doctor about making a more detailed assessment and plan for addressing your risks.You can use a relatively simple formula to calculate your heart disease risk, but don't use it as a substitute for medical advice from a doctor.It can be used as motivation to make changes and seek treatment.
Step 15: Common forms of cardiovascular disease can be identified.
If you are in an elevated category, you should know the signs to watch out for.Immediate medical intervention is needed if you are having a heart attack.Symptoms of a heart attack include chest pain, nausea, dizziness, and cold sweats.Weakness or paralysis on one side of the body can be a sign of a stroke.A host of other symptoms can be caused by other forms of cardiovascular disease.If you suspect you are experiencing symptoms, know your risk level and how to act.