Working around the clock has become a norm in today’s society. Technology, globalization and the desire to achieve more in less time has led to many individuals working beyond regular business hours.

However, working around the clock takes its toll on the heart, both physically and mentally. In this article, we’ll discuss the impact of working around the clock on the heart and ways to mitigate this risk.

What happens to the heart when we work around the clock?

The heart is a vital organ that pumps blood throughout the body to supply oxygen and nutrients to organs and tissues.

When we work around the clock, it puts a significant amount of stress on the heart because it has to work harder and for longer periods. The stress hormones such as adrenaline and cortisol are released in response to long work hours and tight deadlines, which can increase blood pressure and heart rate, leading to a higher risk of heart disease and stroke.

Long work hours and heart disease

The link between long work hours and heart disease has been established in various studies over the years.

According to a study conducted by the European Heart Journal, people who work for long hours have a 33% higher risk of developing heart disease than those who work standard hours. The study also found that working hours are positively associated with an increased risk of developing coronary heart disease in women.

Another study published in the Journal of Occupational and Environmental Medicine found that working 61 to 70 hours per week increased the risk of coronary heart disease by 42%, compared to those who worked standard 40 hours per week.

The study also found that working more than 11 hours per day increased the risk by 67%, compared to those who worked for less than 8 hours daily.

Working around the clock and mental health

Working around the clock doesn’t just impact physical health but also mental health.

In a study published in the Scandinavian Journal of Work, Environment & Health, it was found that employees who worked long hours were more likely to experience depressive symptoms. Another study published in the Journal of Occupational Health Psychology found that working long hours and lack of control over work schedules were associated with poor mental health.

Ways to mitigate the risk of heart disease

Here are some ways that can help reduce the risk of heart disease when working around the clock:.

Take regular breaks: It’s essential to take breaks from work to reduce the risk of heart disease. Breaks can help to reduce stress levels, lower heart rate and blood pressure and increase blood flow to the brain. Taking micro-breaks of 5 to 10 minutes every hour can improve overall well-being.
Exercise: Engaging in physical activity can help to reduce the risk of heart disease. It can lower blood pressure, improve cholesterol levels and reduce stress. Incorporating a daily exercise routine into your schedule can improve cardiovascular health.
Get enough sleep: Sleep is crucial to the body’s overall health. Studies have shown that lack of sleep increases the risk of heart disease. A minimum of 7 hours of sleep is recommended for adults.
Reduce alcohol and tobacco use: Drinking alcohol and smoking increase the risk of heart disease. Limiting or eliminating alcohol and tobacco use can help to reduce the risk of heart disease.
Eat a balanced diet: Eating a diet rich in fruits, vegetables, whole grains and lean proteins can help to reduce the risk of heart disease. Avoiding foods high in saturated and trans fats can lower cholesterol levels and reduce the risk of heart disease.

Conclusion

Working around the clock can have a significant impact on the heart. It can increase the risk of heart disease, stroke and negatively affect mental health.

However, by taking regular breaks, exercising, getting enough sleep, reducing alcohol and tobacco use and eating a balanced diet, the risk of heart disease can be reduced. It’s essential to prioritize heart health and take the necessary steps to promote overall well-being.