Tag: Heart Research UK

Healthy Heart Tip: The Importance of Sleep

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Importance of sleep

Insomnia, or difficulties in sleeping, can be linked to high blood pressure and heart disease. Studies found that poor sleepers have a 39% higher risk of cardiovascular disease mortality, and seven to nine hours of sleep per night is optimal for a healthy heart.

Poor sleep can lead to unhealthy habits such as being less motivated to be physically active and making unhealthy food choices. Both can cause obesity and high blood pressure, two risk factors for heart diseases.

Here are some tips on how to get a better night’s sleep:

Reduce your screen time

For at least one hour before bed, you should avoid using electronic devices such as phones, tablets and computers.

These all give off blue light which reduces your melatonin production and prevents you from falling asleep. Instead, you could try reading a book, listening to a podcast or meditating.

Follow a routine

By following a routine, it improves your sleep hygiene. Your routine should begin with a set time to start winding down and relaxing.

Going to bed and waking up should be done at the same time every day, including weekends for optimal sleep quality.

Change your sleep environment

Many people find it easier to fall asleep if their environment is right, for most this means dark, quiet and cool.

This varies for every person, you may prefer to listen to white noise or gentle music to help you to fall asleep instead.

Diet and exercise

It is beneficial to avoid eating large meals close to bedtime with most studies recommending that you shouldn’t go to bed for three hours after your evening meal.

Drinking caffeine in the morning is unlikely to impact our sleep. However, with caffeine staying in the bloodstream for hours after consumption, you may find it beneficial to avoid drinking it after lunch. Swapping to caffeine-free alternatives might help.

Partaking in physical activity can help with sleep by increasing melatonin production. Try to avoid being too energetic for up to 90 minutes before bed as this can hinder our sleep.

Healthy Heart Tip: Hydration and heart health

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Hydration and heart health

Hydration is an essential part of nutrition and can benefit or impact your heart’s ability to work effectively.

Studies have found that having adequate hydration is associated with reduced long-term risks for heart diseases.

Did you know that over 66% of the UK population doesn’t drink enough water? With Nutrition and Hydration Week coming up from 11th to 18th March, we are sharing some information on the importance of hydration and your cardiovascular system.

Importance of being hydrated

Water makes up over half (60%) of your body weight and fluids are critical for good health and heart health. Hydration is when you drink more fluids than your body loses.

Being hydrated helps your heart pump blood more easily through the blood vessels and to your muscles. This means that your muscles, including your heart, don’t have to work as hard to achieve the same results.

Risks of being dehydrated

Dehydration occurs when the body loses more water than it takes in. Fluids can be lost through sweat, urination, vomiting or diarrhoea. When these are not replaced your body may feel tired, you might feel thirsty, have a dry mouth, have dark-coloured urine and suffer from headaches.

Being dehydrated means that your heart needs to beat faster to pump your blood around the body.

This is because your blood reduces in volume and thickens which will impact your circulation, as well as increase your heart rate and blood pressure. This increases your risk of heart diseases.

Sources of hydration

On average an adult needs six to eight glasses or 1.5 to 2 litres of fluid a day. If it is a hot temperature or you carry out physical activity, you’ll need more.

Drinking water is the best way to remain hydrated however, other non-alcoholic drinks such as milk, juice and herbal teas can also hydrate you.

Food such as fruits and vegetables can also help to hydrate you, with around 20% of your body’s water intake per day coming from foods like these.

Healthy Heart Tip: Benefits of physical activity on heart health

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Benefits of physical activity on heart health

Physical inactivity is one of the main risk factors for heart diseases and is associated with a 24% higher risk of coronary heart disease.

In the UK, it is recommended that adults partake in at least 150 minutes of moderate-intensity physical activity a week plus two sessions of resistance training.

Over six in 10 adults meet this guideline, if one of these is not you, then why not? Your heart is a muscle too!

This muscular organ also needs to be worked out and increasing the amount of physical activity you do is one of the best things for your heart health. In this healthy tip, we share some benefits of physical activity.

What is physical activity?

Physical activity is any form of movement produced by your muscles that uses energy. A few examples include walking, running, dancing, swimming, and gardening.

Heart health benefits

Partaking in physical activity strengthens your heart muscle and decreases your blood pressure. Regular physical activity can improve your blood sugar control and reduce your risk of developing type 2 diabetes, a major cardiovascular risk factor.

Changes in your cholesterol levels will become apparent, with your LDL (bad cholesterol) levels becoming lower and HDL (good cholesterol) levels rising.

Ultimately, physical activity is essential for a healthy heart. It strengthens your heart, reduces your chances of developing heart diseases and increases your lifespan.

Other health benefits

Physical activity benefits both your physical and mental health. If these are in good health, it is likely that your heart is too.

Partaking in regular physical activity will help you build cardiovascular endurance, muscular strength, and improve your flexibility and balance.

You may find that you have more energy after carrying out physical activity due to the rise in your endorphins, this also helps to improve your mood.

Other benefits include improvements in your sleep quality and duration, improvements in anxiety and depression as well as a reduction in the amount of stress hormones in your body.

These additional health benefits all directly or indirectly help your heart too.

Healthy Heart Tip: Dry January

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Dry January

Dry January is back, challenging you to become alcohol-free for one whole month. Drinking alcohol on a regular basis can increase your risk of developing heart diseases, increase your blood pressure and cause weight gain.

Getting used to a new alcohol-free lifestyle can be hard, see our tips below to help you this January:

Changing your behaviour

Changing your behaviours can be difficult and it may be beneficial to find alternative habits to distract you when you would usually be drinking.

You might find it useful to try cooking healthy meals or go for a walk in the local park instead of having a drink. You could even take up a new hobby or sport!

Finding alternatives

Finding an alternative drink to the alcoholic one you usually have will help you to refrain from drinking.

There are many non-alcoholic options for you to try mocktails, alcohol-free beer or soft drinks are a few.

Knowing the benefits

There are a number of benefits to reducing your alcohol intake, you will be reducing your calorie intake which could help you to lose weight, lower your blood pressure and cholesterol levels, and ultimately reduce your risk of developing heart diseases.

You may also feel improvements in your sleep quality, mental health and energy levels.

Reducing your intake

It is perfectly acceptable to enjoy an alcoholic drink from time to time but by reducing your overall consumption you will be benefitting your health.

Below are some tips to help you:

Have a glass of water after every alcoholic drink
Have smaller drinks or bottled beer
Have lower-strength drinks
Have several alcohol-free days each week
Cut down with your friends and family by supporting each other.

Anonymous art auction brings in over £100,000 for lifesaving heart research

Heart Research UK’s ‘anonymous heART project’ has raised an astonishing £101,779.50, auctioning pieces of A5 artwork produced by a host of internationally acclaimed artists, musicians and celebrities.

Famous artists like Julian Opie, Ralph Steadman, Zabou and the charity’s own patron Robert Smith (The Cure) were joined by hundreds of international artists to create over 540 pieces of unique artwork that were auctioned on eBay between the 3rd – 12th November 2023.

Though the list of contributors was available to all bidders, which artist created which piece was kept anonymous, and will soon be revealed now that the auction is over.

The charity’s patron, iconic rockstar Robert Smith has contributed to the auction for several years, and his pieces are always highly sought after. The four he created this year raised a staggering £18,173.98 in total.

Robert Smith said: “Thanks to all the artists and all the bidders this year’s ‘anonymous heART project’ was the best yet. It is such a great idea and such a great charity, I am very proud to be involved.”

The amount from this year’s auction is added to the £250,000 already raised since the project started in 2018 and will be used to fund pioneering research into the prevention, treatment and cure of heart diseases.

Kate Bratt-Farrar, Chief Executive at Heart Research UK, said: “Thank you to all the artists who have contributed to this year’s anonymous heART project and bidders who have supported the project. This year has been the most successful yet and is one of our biggest annual fundraisers.

“It’s always wonderful to see how excited people are about the auction. It’s the perfect way for people to support lifesaving heart research whilst receiving beautiful pieces of art.

“We’d like to thank our patron Robert Smith and all of the other contributors for donating their time and for continuing to support this fantastic project.”

To find out more and to register your interest in next year’s anonymous heART project, please visit: heartresearch.org.uk/anonymous-heart/

Or follow the @he.art_project on Instagram for more updates.

Stars support Heart Research UK anonymous charity art auction

Famous artists such as Sarah Graham and Ralph Steadman are joined by comedian Joe Lycett in making one-of-a-kind masterpieces for an anonymous charity fundraiser.

Heart Research UK’s anonymous heART project sees hundreds of anonymous artworks go under eBay’s virtual hammer and has so far raised over £250,000 for pioneering research. 

This year’s project is the sixth annual one and takes place between the 3rd – 12th November.

How is it anonymous? Though the list of artists will be available to all bidders, the artist of each individual piece will be kept anonymous until the auction is over. 

Sarah Graham, famous for her paintings of Chupa Chups and known from the show ‘Britain’s Best Young Artist’, works with many different charities and has supported the anonymous heART project for several years.

She said: “I wanted to create my first proper oil painting for the project this year, as I’ve supported it for the last few years now and always done little sketch pieces.

“I hope that by investing more creatively it attracts even more bidders! Heart Research UK helps save lives, anything I can do to support them I will.”

Joining her is world-famous cartoonist Ralph Steadman, most known for his work with Hunter S. Thompson creating the cover art for Fear and Loathing in Las Vegas.

Ralph said: “It is always a pleasure to contribute to this fundraising event. I am so pleased that people appreciate and bid on the mess that I make and want to take home my blots and splats.

“Please keep supporting this fantastic cause that can really make a difference to so many people, now and in the future.”

An art piece by comedian and eye-catching painter Joe Lycett is also available to bid on.

He said: “It’s always an honour to be part of the anonymous heART project, an ingenious way of supporting essential heart research whilst making and celebrating weird art. They’re doing the work of angels.”

Kate Bratt-Farrar, Chief Executive at Heart Research UK, said: “The anonymous heART project remains one of our most important fundraisers each year. As always, we’re incredibly grateful to the artists for donating their time and effort, and to everyone else who’s bidding on these amazing pieces.

“As a charity, we rely heavily on donations from the public. Every five minutes, someone dies from heart diseases in the UK, so your help is needed more than ever. We won’t stop until there are no more deaths from heart diseases.”

This year’s auction is now live on eBay (3rd – 12th of November) and you can bid on your favourite piece here: https://www.ebay.co.uk/usr/heartresearchuk_shop

Healthy Heart Tip: Keeping stress in check

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Keeping Stress in check

We’re coming up to a busy time of year, and if you find the lead-up to Christmas a little overwhelming, you are not alone. Stress is very personal and experienced differently by everyone.

The key is to recognise when you are feeling stressed and put things in place to reduce it before it gets too much.

There are many things you can do to manage stress and build resilience, so you cope better next time you find yourself feeling overburdened or in a stressful situation. Stress is linked to heart health because when we are feeling stressed, we can adopt unhealthy lifestyle habits which contribute to the development of heart diseases.

Here are three things to consider building into your routine to help keep stress at bay:

Prioritise your physical health

Getting enough sleep, eating a balanced diet, and ensuring we are physically active can help us deal with stress better and increase our resilience.

Research has shown that when we are sleep deprived, we report higher levels of stress, so ensuring you get seven to nine hours of sleep a night is essential.

These things can seem out of reach in the midst of stress, however, they can make a big impact so start small, making little, sustainable changes.

Spend time in nature

There is a growing body of evidence to suggest that spending time in nature can reduce our perceived stress levels and increase our overall wellbeing.

Similarly, bringing nature indoors can help you feel less stressed, so think about getting some houseplants to take care of.

You can tick two things off your stress-buster list by taking part in some movement in a green space, such as going for a jog or brisk walk in your local park.

Get creative

Spending time doing activities you enjoy can give you a much-needed break from daily life, and doing something creative that requires your concentration can give your mind some quiet time.

Think about starting a new hobby such as pottery, knitting or even block printing. We have recently partnered with the Indian Block Printing Co. to create a block printing tea towel kit which would be a great first crafty project to start with.

Healthy Tip: Caffeine & Heart Health

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Caffeine & Heart Health

A dose (or two) of caffeine plays a staring role in the morning routine of many adults, but is our morning cuppa having a negative impact on our heart?

In this week’s healthy tip, we look at caffeine specifically in relation to our cardiovascular health. Does drinking coffee raise our blood pressure? Are energy drinks safe? Read on to find out and pick up some tips on how we can make our caffeine habit heart healthier.

Is caffeine bad for our heart?

You’ll be pleased to know that for healthy individuals, moderate consumption of caffeine (4-5 cups a day) doesn’t have a negative impact on our heart. However, everybody responds to caffeine differently and if you experience any negative side effects such as heart palpitations, it is wise to limit your consumption.

Also, be mindful of drinking caffeine after mid-day as it can remain in your bloodstream for up to 10 hours after consumption and negatively impact your sleep – which could have a negative impact on your heart.

Caffeine & blood pressure

Consuming caffeine has been shown to cause our blood pressure to increase, however this is usually only temporary and in healthy individuals isn’t cause for concern.

It is important we know our blood pressure and put lifestyle changes in place to keep it as healthy as possible, but quitting the coffee isn’t needed for a healthy heart. Instead, focus on eating a healthy diet and taking part in regular exercise.

Energy drinks & dehydration

While consuming a few cups of tea or coffee isn’t cause for concern, consuming multiple energy drinks could be more problematic. This is due to the volume in which they are consumed and the sugar that usually accompanies them.

If you do drink energy drinks, don’t drink them as you would other soft drinks to avoid consuming high amounts of caffeine. It is also worth keeping mind that consuming too much caffeine can cause dehydration, so make sure you sip water or other healthy drinks between your caffeinated beverages.

For more tips on how to stay healthy, sign up for weekly healthy tips at:

 www.heartresearch.org.uk/health-tips 

Healthy Heart Tip: Smoking & Heart Health

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Smoking & Heart Health

Smoking isn’t good for you, we’ve all heard this by now. We know that smoking is responsible for 76,000 deaths a year in the UK, but what impact does smoking actually have on your heart? If you’re a smoker, why is stopping smoking most likely the most impactful thing you can do to improve your health and reduce your risk of heart diseases?

As we kick off October (commonly known as Stoptober), this week’s healthy tip focusses on the physical impact smoking has on your heart health in an attempt to motivate you to finally ditch the habit that could cost you your life.

Cigarettes contain 4,000 chemicals

Many of these chemicals are extremely harmful to your body and include carbon monoxide, tar, and nicotine. Carbon monoxide is a poisonous gas which reduces the amount of oxygen in your blood.

Tar is a toxic chemical which accumulates in your lungs, forming a sticky residue. Nicotine is the addictive substance and when consumed it increases your heart rate and blood pressure.

Cigarettes increase your risk of heart diseases

Consuming the above-mentioned chemicals make the walls of your arteries ‘sticky’ which encourages fatty deposits circulating in your blood to stick to the artery walls.

These build up over time and reduces the amount of oxygen-rich blood travelling through your arteries which can result in a heart attack or stroke.

It is time to stop

It is never too late to quit smoking. Even if you have smoked all your life, health benefits can be seen within only a few hours of quitting. After one year of not smoking, you reduce your risk of having a heart attack by 50%.

There is a wealth of support available to help you quit, speak to your GP to discuss your options. It won’t be easy, but it will be worth it – good luck!

For more tips on how to stay healthy, sign up for weekly healthy tips at www.heartresearch.org.uk/health-tips.

Healthy Tip: Working out your heart

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Working out your heart

Did you know that your heart is a muscular organ and beats about 100,000 times a day? This varies depending on your level of fitness, but the bottom line is it has a BIG job to do.

Although the cardiac muscle isn’t under voluntary control like the skeletal muscles in your body (you don’t have to tell your heart to beat!), it still requires working out.

Here we share some tips on how to get started working out your heart.

What exercise?

A great way to work out your heart is to partake in some heart-pumping aerobic exercise, which is basically anything that gets your heart pumping faster.

Lots of different activities fall into this type of workout such as brisk walking, running, cycling, swimming, playing tennis and many fitness classes such as boxercise or Zumba.

Resistance training also contributes to a healthy heart, including working out with free weights or on weight machines. You can even do hand weight exercises while sat at your desk.

How much?

Doctors recommend a minimum of 150 minutes of moderate intensity, aerobic exercise per week. This could look like 30 minutes a day, five days a week, or maybe some longer sessions on fewer days.

In addition to aerobic exercise, aim for two sessions of resistance training per week.

If you don’t already take part in exercise, start small, as any exercise is better than none. You can gradually work up to the recommended amount.

The benefits

Regular exercise has the potential to lower our blood pressure and heart rate which reduces the risk of heart diseases. It can also reduce the risk of developing other conditions such as type 2 diabetes.

A combination of aerobic exercise and resistance training can contribute to healthy cholesterol levels. Moving more is one of the best things you can do for your heart health.

For more tips on how to stay healthy, sign up for weekly healthy tips at:

 www.heartresearch.org.uk/health-tips.