Is your work schedule putting your heart at risk?

Worried that long workdays are becoming the norm for you, rather than the exception?

More importantly, could working too much be bad for your health?

Researchers aren’t ready to say that working long hours causes heart disease. However, there is evidence that routinely working beyond the standard 35-40 hours per week is associated with a higher risk of coronary heart disease and stroke.

The Lancet published a study in 2015 that described this connection, based on analysis of data on more than 600,000 people from the United States, Europe and Australia. The conclusion: Putting in 55 hours or more per week compared to the standard work week correlates with a 33 percent higher risk of stroke and a 13 percent greater risk of developing coronary heart disease.

Another study found that people who return to working more than 55 hours per week after having a heart attack increase their odds of a second heart attack.

“To make things worse, working long hours often leads to other habits that aren’t heart-healthy,” said Alex Auseon, DO, a cardiologist with Endeavor Health.

Some of those habits might include:

• Eating on the run, which often means more bad fats and fewer fruits and vegetables
• Sitting, and more sitting, on the job — being sedentary is its own risk factor
• Sleep deprivation
• Overdoing screen time late into the evening, allowing for little decompression from the day’s events
• Unchecked stress and anxiety, sometimes leading to an uptick in smoking or alcohol use

Sometimes these bad habits can have a domino effect, leading to strained relationships due to stress and lack of time and even physical symptoms, like high blood pressure.

“The habits a busy person establishes can make or break their health,” Dr. Auseon said. “Making an effort to create healthy habits as a norm throughout your day will do wonders for your wellbeing.”

There are things we can do to help reduce stress and better manage a busy schedule, and in turn better protect our health and peace of mind:

1. Get organized. Find ways to work smarter so you’re not working more hours than necessary. If you’re having trouble organizing your space and time, get some advice on how to do it better.
2. Take breaks. Build a couple of breaks into your workday. Make at least one a short walk, if possible. Also, schedule some decompression time at home. Always make time for healthcare appointments and exercise.
3. Meal prep on days off. Set aside some time on your days off to prepare healthy meals for the week or for the next few days.
4. Maintain a positive mindset. When you do need to work a longer or especially busy day, make an effort to stay positive. Attitude is key to working effectively and managing stress. If this is a struggle, try mindful meditation before work or during breaks.