Examined by dietitian Alyssa Pike, RDN
Design elements: Getty Images. Food design.
Key points
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A new study focuses on old emergency patients (ER) with symptoms such as chest pain.
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After leaving the ER, sedentary behavior was linked to a higher risk of heart events.
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But the replacement of sedentary behavior by sleep or exercise has reduced the risk.
The assembly of the research supports the idea that the more you sedentary, the more you accumulate, the higher your risk of illness, including dementia. Too sitting can even shorten your lifespan. The sedentary behavior was also linked to a Higher risk of heart diseaseThe leading cause of death in the United States
Each year, more than 11 million people visit the emergency rooms across the country with chest pain, and about 65% of them are admitted to the hospital. This represents a quarter of all admissions to the emergency hospital. But even if heart disease is the main cause of death in America, it is also highly avoidable. Diet, physical activity, stress and sleep all play important roles in heart health – whether you have been diagnosed with heart disease or not.
Researchers from the University of Columbia examined more closely the sedentary behavior after entering ER or in the hospital for chest pain and other symptoms of acute coronary syndrome (ACS), including shortness of breath, sweating and stunning. They wanted to know if there was a link between the quantity of sedentary behavior and the risk of having a heart event, such as a heart attack or the death of a heart event during the year which followed the hospital visit. They recently published their results Circulation: cardiovascular quality and results. Decompos them.
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How was this study carried out?
For this study, the researchers recruited patients who visited the urgency of the Columbia University Medical Center with symptoms suggesting an acute coronary syndrome between September 2016 and March 2020. They accepted a total of 609 participants who met their criteria. The average age of the participants was 62 years and a little more than half were men.
Participants each received a wrist to wear, which records the time and the intensity of the movement, sleep and sedentary behavior. Accelerometers have been provided to patients in the hospital. They were invited to wear it on their continuous non -dominant wrist for 24 hours in the hospital and for at least 30 days after the release.
In addition to the accelerometer data, the researchers also collected data on age, sex, race / ethnicity, education and whether or not they had a partner, health insurance and a real diagnosis of acute coronary syndrome.
In the end, the researchers were looking for participants who had a heart event or who died of any cause during the 12 months following the entry into the study. The researchers received this information from electronic medical records and by calling participants at the end of the study period. Heart events included a heart attack, urgent coronary coronary revascularization (such as cardiac bridging surgery) or hospitalization for unstable angina (chest pain caused by a drop in blood flow in the heart).
What has this study showed?
Several results surfaced after a statistical analysis.
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The replacement of 30 minutes of sedentary time with low intensity physical activity was associated with a risk of 51% lower of heart events and dying of everything.
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The replacement of 30 minutes of sedentary time with a moderate vigorous physical activity was associated with a risk of 61% lower of cardiac events and dying of everything.
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The replacement of 30 minutes of sedentary time per 30 minutes of sleep was associated with a risk of 14% lower of heart events and to die of anything.
In the end, these results suggest that the exchange of session with almost anything else, including sleep, can reduce the risk of heart and death events.
An important note that researchers highlight is that there is evidence suggesting that patients hospitalized with symptoms suggesting acute coronary syndrome, but which ultimately have the excluded acute coronary syndrome, always have an increased risk of unwanted results, including cardiovascular events. In other words, if you are hospitalized for signs of a heart attack but they exclude it, you are probably still at high risk of having one. So if you have symptoms but you are not officially diagnosed, you should always have these symptoms seriously.
There are some limits to this study. First, the participants wore accelerometers in the first 30 days following the exit. Some patients may have been less active during this period, as people are often cautious about movement after heart events. In addition, although certain demographic data have been adjusted, it is impossible to catch all the factors that can distort the results. Finally, the results lose a certain statistical power due to the small number of events (heart or death) which took place during the 12 months. Consequently, the researchers declare that these results should be interpreted with caution and considered as preliminary evidence.
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How does it apply to real life?
These results show that it does not need a huge change to potentially see major changes – in this case, a reduction in cardiac events and death. While moderate-vigorous physical activity has shown the greatest risk reduction, low-intensity physical activity has also had fairly amazing results.
Although it is not surprising that Physical activity reduces the risk of heart diseaseYou may wonder why sleep would do it.
“Unlike the session, sleep promotes healthy and repairing processes that help regulate blood pressure, reduce inflammation and support heart function,” said Keith Diaz, Ph.D.One of the main authors of the study and an associate professor of behavioral medicine at Columbia University. “Sits for hours at the same time. It increases blood pressure, can trigger chronic inflammation and contributes to poor heart health. For example, blood pressure generally drops by more than 10% during sleep.
The current directives of physical activity recommend obtaining at least 150 minutes per week of moderate intensity or 75 minutes of physical activity in vigorous intensity per week. Force training is also recommended at least twice a week. In addition, you want to try to integrate into certain stretches throughout your week.
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The good news is that any amount of physical activity is better than nothing – and that should not be done every day. We previously reported On a study that revealed that the “weekend warriors” benefit from as many health benefits as those who exercise over several days.
But physical activity and sleep are only part of the puzzle of heart disease. The American Heart Association promotes the 8 essential wheel of life for the prevention of heart disease and good overall health. The wheel consists of four health behaviors and four health factors. Health behaviors understand eating healthy, moving your body, stopping tobacco and sleeping healthy. Health factors include things you can measure that are influenced by health behaviors: weight, cholesterol, blood pressure and blood sugar.
If you need to help what to eat, the Mediterranean regime is an excellent starting point. Loaded with healthy foods for the heart such as fruits, vegetables, whole grains, legumes, nuts, seeds, seafood and healthy oils like olive oil, the Mediterranean diet ranks like One of the best food health food modelsWith the Dash dietA spin-off of the Mediterranean diet that limits sodium. If you want more advice, see our 30 -day dash dash meal plan for beginners or our Mediterranean dietary meal plan at 7 days for heart health.
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The bottom line
This study suggests that by replacing 30 minutes of sedentary time with the exercise of all kinds or by sleep, you can reduce your risk of having a heart event or to die after a hospital visit for chest pain. If you are currently inactive, start looking for ways to be intentional with your activity. Take the stairs, park at the bottom of the parking lot and take movement breaks throughout the day. If you have sleep problems, assess your routine at bedtime and your sleep environment and make the appropriate changes. If you are snoring or sleeping appropriate but you are still exhausted, consult your health practitioner, who can assess your situation and refer to appropriate specialists.
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