The Mid-Morning Habits Cardiologists Are Begging Men Over 45 to Quit for Better Heart Health
By the time mid-morning rolls around, many people have already been sitting for hours, whether at a desk, commuting in the car, or scrolling through endless emails via phone. Work hours and daily responsibilities can make it easy to stay parked in one spot longer than we realize. Unfortunately, this stretch of the day often sets the tone for both energy levels and your heart health.
"Working continuously without breaks, especially while multitasking, maintains a persistent stress response and can negatively affect heart health," says Ahmad Abdul-Karim, MD, FHRS, heart & vascular electrophysiologist at UChicago Medicine, AdventHealth. "Over time, that ongoing stress can strain your heart and blood vessels, making your heart work harder than it should."
Certain habits we reach for when fatigue hits, like a second cup of coffee, can put extra strain on the heart. Read on for more common mid-morning habits to avoid for better cardiovascular health.
Mid-Morning Habits to Avoid for Better Heart Health
Heavy Caffeine Intake
Moderate caffeine intake is generally safe for most adults, and you likely know if you tend to go overboard with coffee or energy drinks. Caffeine stimulates the nervous system, which can cause a short-term spike in blood pressure.
For most healthy people, the increase is modest and temporary. However, frequent high doses of caffeine may be more concerning for people who already have hypertension.
Nicotine
Nicotine is everywhere: cigarettes, vapes, pouches, you name it. Mid-morning nicotine cravings or habitual use can lead to repeated spikes in heart rate and blood pressure throughout the day, putting extra stress on the cardiovascular system
"Excess nicotine increases heart rate, raises blood pressure, tightens blood vessels, and can trigger heart arrhythmias," Abdul-Karim says.
Prolonged Sitting
Sitting for extended periods of time, as desk-bound workers tend to do, can reduce blood vessel function and make it harder for your body to regulate blood sugar. It’s no wonder walking pads have become so popular!
Abdul-Karim recommends aiming for a 30- to 45-minute workout or cardio session when your schedule allows. If that’s not possible, even a quick walk or other intentional movement breaks throughout the day can help support heart health.
Salty Snacks
"Reaching for salty snacks too often can raise your blood pressure," he explains. "Small changes, like moving more throughout the day and choosing lower-sodium options, can make a meaningful difference for your heart health."
Focus on staying properly hydrated throughout the day. If you are hungry, opt for heart-healthy snacks like fruits, nuts, or yogurt to keep your energy steady while supporting overall cardiovascular health.