Have you ever thought that a simple handshake can reveal a lot about your heart health? It might sound like a joke, but many studies have shown that the strength of your handshake can predict your risk of heart disease and stroke.

What is Handgrip Strength?

Handgrip strength refers to the amount of force a person can exert by squeezing something with their hands. It is a simple and inexpensive measure of muscular strength that can be easily performed by anyone.

Handgrip strength is an important indicator of overall health and physical function.

It is particularly important in older adults, as grip strength tends to decrease with age, leading to difficulties in performing daily activities such as opening jars, holding objects, and carrying groceries.

Handshake and Heart Health

Several studies have shown that handgrip strength is strongly related to cardiovascular health. In fact, research suggests that a weak handshake may be an early sign of cardiovascular disease.

A study published in The Lancet in 2015 found that low handgrip strength was associated with a higher risk of heart attack, stroke, and death from any cause in both men and women.

The study involved nearly 140,000 participants from 17 countries, making it one of the largest studies to examine the relationship between handgrip strength and cardiovascular health.

Another study published in the journal PLoS One in 2018 found that a weak handshake was associated with an increased risk of hypertension, or high blood pressure, which is a major risk factor for heart disease and stroke.

The study involved more than 5,000 participants from Korea, and the researchers found that those with the weakest grip strength had a significantly higher risk of hypertension compared to those with stronger grip strength.

Why is Handgrip Strength Important for Heart Health?

There are several reasons why handgrip strength may be a good predictor of cardiovascular health. First, handgrip strength is a measure of overall muscular strength, which is an important indicator of physical fitness.

As we age, our muscles tend to weaken, which can lead to a decline in physical function and an increased risk of chronic diseases such as heart disease, diabetes, and cancer.

By measuring handgrip strength, researchers can get a snapshot of a person’s overall muscular strength and physical function.

Second, handgrip strength is an indicator of vascular health. The ability to grip something with force requires good blood flow and healthy blood vessels.

Weak grip strength may be a sign of impaired blood flow or damaged blood vessels, which are both risk factors for cardiovascular disease.

Third, handgrip strength is a measure of inflammation, which is a key underlying factor in the development of many chronic diseases, including heart disease.

Inflammation can cause damage to blood vessels and increase the risk of blood clots, both of which can lead to heart attacks and stroke. By measuring handgrip strength, researchers can get a rough estimate of a person’s inflammatory status and overall risk of cardiovascular disease.

Improving Handgrip Strength for Better Heart Health

If you’re concerned about your handgrip strength or overall cardiovascular health, there are several things you can do to improve your grip strength and reduce your risk of heart disease and stroke.

1. Exercise regularly: Regular exercise is one of the most effective ways to improve handgrip strength and overall cardiovascular health. A combination of aerobic and strength training exercises is recommended for optimal results.

2. Maintain a healthy weight: Excess body weight can put strain on your muscles and joints, making it harder to grip objects with force. Maintaining a healthy weight can help improve your grip strength and reduce your risk of cardiovascular disease.

Eat a balanced diet: A healthy diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help improve your overall muscle health and reduce inflammation, both of which can improve grip strength and reduce your risk of heart disease.

4. Get enough sleep: Sleep is important for muscle recovery and repair. Getting enough sleep can help improve muscle strength and overall physical function.

Conclusion

A weak handshake may seem like a minor issue, but it can actually be a sign of underlying health problems, particularly cardiovascular disease.

By measuring handgrip strength, researchers can get important information about a person’s overall health and risk of chronic diseases.

If you’re concerned about your handgrip strength or overall cardiovascular health, talk to your doctor about steps you can take to improve your grip strength and reduce your risk of heart disease and stroke.