If you want to extend your lifespan and protect yourself from the dangers of an early heart attack, reconsidering your nighttime routine might be the key. Cardiologist Dr. Sanjay Bhojraj recently took to Instagram to highlight several evening habits that he consciously avoids after 8:00 pm and recommends his patients do the same. According to him, these seemingly minor actions have a profound impact on heart health and overall well-being.
Dr. Bhojraj emphasizes that consuming heavy or processed foods late in the evening is one of the most damaging habits for the heart. When you eat large or greasy meals at night, your digestive system stays active while your body is supposed to be in rest-and-repair mode. This continuous exertion forces the heart to work harder instead of recuperating, gradually increasing cardiovascular strain over time.
He also advises cutting down on alcohol and caffeinated drinks with or after dinner. Even minimal quantities of caffeine or alcohol can interfere with the body’s natural sleep cycle, causing fragmented rest and disrupting blood pressure regulation overnight. Such disturbances prevent the body from entering deep, restorative sleep — a crucial phase when the heart and blood vessels repair and rejuvenate.
Another key point Dr. Bhojraj stresses is avoiding overstimulation of the mind or body before bedtime. Activities such as scrolling through screens, engaging in emotionally charged conversations, or performing vigorous exercise too late in the day can disrupt the body’s internal clock. These behaviors elevate stress hormones like cortisol, disturb the circadian rhythm, and hinder proper relaxation, ultimately leading to increased inflammation and reduced recovery capacity.
He concludes that these nighttime habits, though often overlooked, can silently undermine heart health. The cumulative effect of poor sleep, chronic stress, and disrupted hormonal balance can accelerate aging, weaken immunity, and elevate the risk of cardiovascular issues. By making small but consistent lifestyle adjustments—eating lighter dinners, avoiding stimulants, and winding down early—you can significantly improve heart function, promote deeper rest, and add healthy years to your life.
Dr. Bhojraj emphasizes that consuming heavy or processed foods late in the evening is one of the most damaging habits for the heart. When you eat large or greasy meals at night, your digestive system stays active while your body is supposed to be in rest-and-repair mode. This continuous exertion forces the heart to work harder instead of recuperating, gradually increasing cardiovascular strain over time.
He also advises cutting down on alcohol and caffeinated drinks with or after dinner. Even minimal quantities of caffeine or alcohol can interfere with the body’s natural sleep cycle, causing fragmented rest and disrupting blood pressure regulation overnight. Such disturbances prevent the body from entering deep, restorative sleep — a crucial phase when the heart and blood vessels repair and rejuvenate.
Another key point Dr. Bhojraj stresses is avoiding overstimulation of the mind or body before bedtime. Activities such as scrolling through screens, engaging in emotionally charged conversations, or performing vigorous exercise too late in the day can disrupt the body’s internal clock. These behaviors elevate stress hormones like cortisol, disturb the circadian rhythm, and hinder proper relaxation, ultimately leading to increased inflammation and reduced recovery capacity.
He concludes that these nighttime habits, though often overlooked, can silently undermine heart health. The cumulative effect of poor sleep, chronic stress, and disrupted hormonal balance can accelerate aging, weaken immunity, and elevate the risk of cardiovascular issues. By making small but consistent lifestyle adjustments—eating lighter dinners, avoiding stimulants, and winding down early—you can significantly improve heart function, promote deeper rest, and add healthy years to your life.
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