Excessive Endurance Exercising
Why It’s Damaging: While exercise is good for heart health, extreme endurance training can harm the cardiovascular system. Studies have shown that ultra-marathon runners and other extreme endurance athletes can develop patchy scarring in heart muscle tissue (myocardial fibrosis), enlarged heart chambers (especially the right ventricle) and increased calcification in coronary arteries. These adaptations may increase the risk of arrhythmias and sudden cardiac events in some individuals. The stress of repeated extreme exertion can cause micro-injuries to the heart that over time may lead to remodeling that is not always beneficial.
Using Saunas and Hot Tubs at High Temperatures
Why It’s Damaging: While moderate sauna use has been associated with cardiovascular benefits in some populations, excessive exposure to high temperatures puts a lot of stress on the cardiovascular system. The heart has to work harder to pump blood to the skin for cooling which increases heart rate and decreases blood pressure. This is dangerous for people with existing heart conditions. Dehydration from sweating further strains the heart by making the blood thicker and harder to pump. High-temperature exposure can also trigger arrhythmias in susceptible individuals.
Weekend Warrior Exercise Patterns and Why They’re Damaging: Compressing a week’s worth of activity into one or two intense weekend sessions puts a lot of cardiac stress on the heart muscle. Inactivity followed by sudden intense exercise forces the heart to transition from minimal demand to maximum output.
The big increase in heart rate, blood pressure and oxygen demand can trigger cardiac events in people with underlying heart disease. Intense exercise also increases blood coagulability (clotting potential) for several hours afterwards, increasing the risk of clot formation. Studies have shown that heart attack risk is temporarily increased during and immediately after periods of intense physical activity, especially in sedentary people.
Excessive Air Conditioning and Heating Use
Why It’s Damaging: Constantly moving between extreme temperature differences (e.g. from a hot summer day to a cold air-conditioned building) forces blood vessels to constrict and dilate rapidly which puts stress on the cardiovascular system. These rapid temperature changes increase blood pressure, strain the heart and can trigger cardiac events in vulnerable individuals.
The body’s adaptation mechanisms work best with gradual temperature changes and extreme artificial environments disrupt these normal processes. Additionally, recirculated air in air-conditioned environments is often dry, which can cause dehydration and thicker blood further straining the heart.
Electronic Device Use Before Bed
Why It’s Damaging: The blue light from smartphones, tablets and computers suppresses the production of melatonin, the sleep hormone. This disruption of circadian rhythms leads to poor sleep quality and quantity, both of which are linked to increased cardiovascular risk. Beyond sleep disruption, late-night electronic use often involves consuming stressful content (work emails, news, social media) that elevates stress hormones like cortisol and adrenaline.. This creates a physiological state incompatible with healthy sleep patterns and cardiovascular recovery. Research has shown that people who use electronic devices before bed have higher nighttime blood pressure and heart rates than those who don’t.
Brushing Teeth Too Aggressively and Why It’s Damaging: Aggressive tooth brushing can damage gums and create openings for oral bacteria to enter the bloodstream. These bacteria can trigger inflammation throughout the body, including in arterial walls, contributing to atherosclerosis.
The connection between oral health and heart health is well established; periodontal disease is associated with a significantly increased risk of cardiovascular disease. Additionally, damaged gums are more likely to bleed, releasing inflammatory mediators into the circulation. Proper gentle oral hygiene practices are important for both dental and heart health initiatives.
Chronic Use of Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)
Why It’s Damaging: Many people take over-the-counter pain relievers like ibuprofen and naproxen without realizing the cardiovascular risks. Long-term, regular use of NSAIDs (except aspirin) increases the risk of heart attack and stroke, even in people without heart disease. These medications raise blood pressure, damage kidney function and reduce the effectiveness of certain blood pressure medications.
They also affect the blood’s clotting mechanisms in ways that increase cardiovascular risk. The FDA has strengthened warnings about the heart risks of NSAIDs several times; yet many people take them daily for chronic pain management without medical supervision.
Social Isolation and Loneliness
Why It’s Damaging: While not typically thought of as an “activity,” the modern habit of social withdrawal has profound effects on heart health. Chronic loneliness activates the body’s stress response, elevating cortisol levels and inflammatory markers that damage blood vessels over time. Research has shown that social isolation increases cardiovascular mortality risk by about 30% – comparable to the risk associated with obesity.
Lonely individuals have higher blood pressure, especially during stress and show greater inflammatory responses to stress. The absence of positive social connections removes an important buffer against life stressors and often correlates with other unhealthy behaviors like smoking, excessive alcohol consumption and a sedentary lifestyle.
Yo-Yo Dieting and Why It’s Damaging: The cycle of losing and regaining weight – often called weight cycling or yo-yo dieting – seems more harmful to heart health than maintaining a stable weight, even if that stable weight is higher than ideal. Each cycle of weight loss and regain increases blood pressure variability and stresses the heart and blood vessels.
Research suggests that yo-yo dieting may increase visceral fat (the dangerous fat around abdominal organs), even when a person’s weight returns to a baseline level. This pattern of dieting has been linked to increased arterial stiffness, higher cholesterol levels and elevated inflammatory markers. Repeated cycles of caloric restriction followed by overeating create metabolic fluctuations that may increase long-term cardiovascular risk.
Excessive Supplement Use
Why It’s Damaging: Many people assume, because supplements are “natural,”tthey must be safe for the heart. However, certain supplements can have significant cardiovascular effects especially when taken in high doses. Supplements that affect heart rate, blood pressure or blood clotting are particularly concerning. For example, ephedra-containing supplements were banned by the FDA after being linked to heart attacks and strokes.
Many pre-workout supplements contain stimulants that can cause dangerous heart rhythm disturbances. Even seemingly benign supplements like calcium (when taken in excess) have been associated with increased cardiovascular risk in some studies. The lack of regulation in the supplement industry means products may contain undisclosed ingredients or contaminants that pose additional risks to heart health.
Protecting Your Heart: Beyond the Obvious
Now that we know the hidden heart hazards, you can make more informed lifestyle choices. The good news is many of these risks can be mitigated with simple changes:
- Take movement breaks every 30 minutes
- Practice stress management techniques like meditation or deep breathing
- Prioritize consistent sleep and address sleep disorders
- Be mindful of portion sizes and eat slowly
- Exercise consistently rather than in weekend bursts
- Adapt to temperature changes gradually rather than seeking extreme environmental control
- Establish a screen-free wind-down routine before bed
- Practice gentle oral hygiene
- Use pain medications judiciously and under medical guidance
- Nurture social connections
- Focus on sustainable eating patterns rather than dramatic dietary restrictions
- Research supplements carefully and discuss with healthcare providers
Now that you know the hidden heart hazards, you can take a more holistic approach to heart health beyond non-smoking and avoiding too much salt. The heart responds to everything in our lifestyle – the obvious and the not so obvious.
Heart disease and problems with AFib are serious health issues. The more you know about how to control these problems, the better and more confident you’ll feel. Also, take an onsite CPR class. What you do for others is also something good you’ll do for yourself.
Author Bio: Donna Ryan is a health writer from Tucson, AZ. Contact her at her Donna Ryan email for writing and editing services.
