How working too much affects your heart

If you’re regularly clocking a 60-hour work week, you may understandably feel stressed out. But the toll is more than just emotional: Those long hours may also be harmful for your heart.

Research suggests that people who consistently work long hours—especially 55 hours or more each week—have a greater risk of stroke and heart attack than those with a typical full-time job (35 or 40 hours weekly).

Why work stress can tax the heart

There are several potential reasons for the link between long hours and cardiovascular (heart and blood vessel) issues. People with desk jobs often sit for prolonged periods of time and may be less physically active overall—two risk factors for stroke. If you’re working hard, you may also be tempted to “play” hard by smoking or binge drinking, which are other risk factors.

There’s some evidence that people who work long hours are more likely to brush off symptoms of heart disease, too. Left untreated, heart attack or stroke can occur. Working long hours can also expose you to more mental and physical hazards. Depending on your job, this can include stress due to high demands, noise, and pollutants—even a lack of natural light.

How to protect your health

Most of us can’t quit our day jobs. But there are things you can do to ease job-related stress and protect your long-term heart health, especially if you tend to work extra hours. These steps include the following.

Follow your passion

Working late or striving for a promotion isn’t necessarily unhealthy, as long as you’re generally happy and satisfied by your job, explains Marco Mejia, MD, an interventional cardiologist in Florida. “If you routinely put in 60-hour work weeks but love what you do, that’s a very different situation than someone who finds their job incredibly stressful and dreads being in the office every day,” says Dr. Mejia.

Stress raises levels of certain hormones, such as cortisol and adrenaline. In the short term, this can be helpful, triggering the “fight or flight” response that helps you deal with immediate threats. Over time, however, chronic stress can increase your risk for a slew of health issues, including heart disease.

If you can’t bear the thought of slogging through another day at the office, consider making some proactive changes at work. A healthy workplace should provide ethical leadership and a safe environment where your efforts are recognized and rewarded. If there is a lack of trust and open communication in your workplace, it may be time for a career move.

Get the right type of exercise

It’s important to get 30 minutes of physical activity most days of the week and resistance training at least twice a week, says Mejia. Regular exercise is important—even if your job requires some physical labor, he adds.

“I see carpenters who are using their bodies all day, but they lack physical conditioning,” Mejia says. “They still need some sort of aerobic activity, ideally every day, as well as resistance training to keep their muscles—including their heart muscle—strong.”

If you’re short on time, physical activity can be spread out over the course of the week or broken up into quick sessions during the day. Even 5 minutes of exercise offers health benefits.

Take regular walk breaks

While prolonged sitting isn’t quite the new smoking, it’s relatively high on the list of heart disease risk factors. Research suggests being consistently sedentary may also increase the chances of dying from heart disease—even if you exercise regularly.

One option is to take a 1- to 3-minute break every half hour or so throughout the day to go on a short walk, move around, or even just stand up while you’re at work. Keep in mind, this is also a good habit to get into at home, particularly at night while you’re sitting on the sofa watching TV.

Eat healthy foods

Be wary of the sugary beverages and convenience foods—think soft drinks, packaged salty snacks, cookies, cakes, processed meats, instant soups—in your office break room or vending machine. A heart-healthy diet that limits salt, sugar, ultra-processed foods, red meat, full-fat dairy products, fried foods, and other sources of saturated fat can help you control your weight, cholesterol levels, and blood pressure.

One of the best and most popular diets for heart health is the Mediterranean, says Mejia. This eating style emphasizes a wide variety of fruits and veggies along with whole grains, beans, nuts, lean protein (including fish), and healthy fats such as olive oil.

It’s a good idea to spend some time preparing healthy weekday meals ahead of time so when you’re tired and hungry after a long day, you don’t settle for take-out or pre-packaged foods. You’re also more likely to eat healthier during the workday if you pack your own lunch. Avoid eating at your desk or in front of your computer, which can lead to mindless snacking.

Use your vacation time

Yes, there is some evidence that vacations are good for your heart as well as your soul. Some research suggests that taking a vacation could help reduce the risk for heart disease—and that not using vacation time may be tied to a greater risk for heart attack.

Get enough shuteye

Research has long found a link between sleeping too little or too much and an increased risk of heart disease. Meanwhile, getting 7 to 9 hours of rest each night is the “Goldilocks” zone of healthy sleep for most people.

While you sleep, your blood pressure goes down. So, if you’re short on sleep, your blood pressure remains higher for a longer period of time. Over time, this can lead to higher blood pressure during the day, which may increase your risk for heart disease. Poor sleep is also linked to weight gain, which could lead to obesity and type 2 diabetes—both risk factors for heart disease.

Know your numbers

Your blood pressure, cholesterol, and blood sugar levels, body mass index (BMI), and waist circumference are important measures of your heart health. It’s important to know your numbers and strive to keep them within a healthy range. Healthcare providers (HCP) routinely assess these metrics at annual checkups. Talk to your HCP about the screening schedule that’s appropriate for you.

Reach out for support

If you’re feeling overwhelmed at work or if you’re having trouble managing your stress level, don’t be afraid to ask your friends, co-workers, or family members for help.

If your anxiety is persistent and interfering with your ability to do your job or go about your daily routine, talk to your HCP. Excessive anxiety isn’t healthy and could also be a warning sign of an anxiety disorder or another medical condition that needs treatment.