A cardiologist has revealed the five things he would never do after a long and stressful day to protect his heart and overall health. Dr Francesco Lo Monaco, founder of The National Heart Clinic on Harley Street, urges people to focus on recovery after busy and stressful days before the impact becomes chronic.
The Hidden Dangers of Chronic Stress
Dr Lo Monaco, author of The Heart Saviour, explains: “You don’t feel the damage from chronic stress immediately, but over time it can start to show up in your sleep, your blood pressure and eventually the results of medical tests.” He recommends taking a 20-minute walk after lunch and using that time to set clear goals that will support recovery from stressful days.
Five Things to Avoid After a Stressful Day
1. Skipping Recovery
Many people assume recovery is only for strenuous physical activity, but a long and stressful day can also take a toll if you don’t allow yourself time to unwind. Dr Lo Monaco says: “Cortisol can stay elevated for hours and HRV may remain suppressed. If you don’t take steps to unwind such as with breathwork or vagal work to calm the body then you can really feel it the next day. If you stay in a constant state of stress it will inevitably begin to show up in your body over time.”
2. Working Out Intensely
Some people use the gym to blow off steam after a stressful day, but high-intensity exercise can do more harm than good. Dr Lo Monaco advises: “After a long and stressful day I like to keep it simple with 20 minutes of exercise in Zone 2, which means you can still hold a conversation. Aim for around 55% to 65% of your maximum heart rate. It’s about supporting the system rather than challenging it if you’re already under stress.”
3. Forcing Ice Baths
While ice baths can ease soreness and inflammation, they may damage your cardiovascular system after a stressful day. Dr Lo Monaco explains: “Cold exposure is great but it needs to be in the right context. If you’ve had a long and stressful day then you’re adding in more vasoconstriction, which is the narrowing of blood vessels, to an already constricted system. I like to instead go for warmth and focus on relaxation.”
4. Eating Late
Busy days often lead to late nights, but eating close to bedtime can raise your night-time blood pressure, preventing your heart from getting an overnight dip to recover. Dr Lo Monaco recommends not eating for at least three hours before you go to sleep, as consistently eating late can strain your cardiovascular system.
5. Sleeping in a Noisy Environment
Finding peace and quiet is key to recovery, especially during sleep. Dr Lo Monaco points out that light noise, electrical noises, and constant distractions from technology can create a noisy mental space. He says: “If your system is already stressed then even these small interruptions to your sleep environment matter. In some patients, optimising sleep environments can improve heart rate variability.”
Dr Lo Monaco concludes: “I’ve learnt from both my patients and my own routine that long-term damage doesn’t just come from your stressful days, it comes from how consistently you fail to recover from them.”
