Dedicating just 20 minutes a day to reading could offer significant benefits, including reducing your risk of a heart attack. This simple habit not only enriches the mind but also contributes to heart health in several profound ways.
Mubin Ahmed from Awesome Books tells us how.
Stress reduction
One of the primary ways reading helps reduce the risk of heart attacks is through stress reduction. Stress is a significant risk factor for heart disease. When you immerse yourself in a good book, your mind is transported away from the worries and anxieties of everyday life. According to a study by the University of Sussex, reading for just six minutes can reduce stress levels by up to 68 per cent. Imagine the compounded benefits of dedicating 20 minutes daily to this relaxing activity!
Improved sleep quality
Poor sleep is another risk factor for heart attacks. Reading before bed can help improve sleep quality, leading to better heart health. Instead of engaging with screens, which emit blue light and disrupt sleep patterns, opting for a physical book or e-reader with a warm light setting can signal to your brain that it’s time to wind down. Better sleep means your body can repair and rejuvenate, reducing strain on your heart.
Mental stimulation
Reading keeps your brain active and engaged, which is beneficial for overall mental health. Mental stimulation has been linked to lower levels of stress and anxiety, both of which can negatively impact heart health. By regularly challenging your brain, you help maintain its functionality, potentially staving off conditions that can indirectly affect your heart, such as depression and cognitive decline.
Lower blood pressure
Relaxation from reading can also help lower blood pressure. When you are engrossed in a book, your body relaxes, and this relaxation can lead to lower blood pressure. High blood pressure is a significant risk factor for heart attacks, so maintaining a lower blood pressure through regular reading can contribute to heart health.
Social connections
Reading, especially fiction, enhances empathy and social understanding. These improved social connections and empathy can lead to stronger relationships and social support networks, which are essential for emotional wellbeing. Emotional wellbeing and strong social connections have been shown to lower the risk of heart disease.
Encourages mindfulness
Reading requires concentration and presence, which are key aspects of mindfulness. Mindfulness, or being fully present in the moment, has been shown to reduce stress and promote a sense of calm. Regular practice of mindfulness through reading can improve your overall emotional health, thereby reducing the risk of heart-related issues.
How to incorporate reading into your daily routine
Set a specific time: Choose a consistent time each day for your reading session, whether it’s in the morning, during lunch, or before bed.
Create a cosy space: Designate a comfortable spot for reading, free from distractions.
Choose enjoyable material: Select books or articles that genuinely interest you to make the habit enjoyable and sustainable.
Limit screen time: Opt for physical books or e-readers with non-glare screens to reduce eye strain and improve relaxation.
Join a book club: Engaging with others about what you’re reading can enhance your enjoyment and provide additional social benefits.
"Incorporating just 20 minutes of reading into your daily routine can offer significant benefits for your heart health," said Mubin Ahmed from Awesome Books. "From reducing stress and improving sleep to lowering blood pressure and fostering mindfulness, this simple habit is a powerful tool in reducing the risk of heart attacks. So, grab a book, find a cosy spot, and start reading your way to a healthier heart today."
