From Workouts To Ice Baths: 5 Common Mistakes That Could Strain Your Heart, According to A Cardiologist

Modern life often leaves people mentally exhausted, physically drained, and emotionally overwhelmed. But according to cardiologist Dr. Francesco Lo Monaco, founder of The National Heart Clinic, what people do after a stressful day may matter just as much as the stress itself. The heart specialist, in an interview with Surrey Live has warned that chronic stress silently affects your body over time, increasing the risk of high blood pressure, unregulated sleep, heart diseases, and burnout. While many people try quick fixes like intense workouts or ice baths to recover, some popular habits may actually place additional strain on the heart and nervous system. Here are five common mistakes Dr Lo Monaco says people should avoid after a long and stressful day.Also

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Skipping recovery time

One of the biggest mistakes people make is moving from one stressful situation to another without allowing the body to recover. Stress raises cortisol levels and lowers heart rate variability (HRV), which is a measurement of how well the body is responding to stress. If the nervous system is never able to calm down, chronic stress can start to interfere with sleep, energy levels, immunity, and heart health. Dr. Lo Monaco suggests relaxation techniques like breathwork, meditation, gentle stretching, or vagal nerve exercises to help the body get into recovery mode. Even a simple 20-minute walk after lunch or work can help reduce stress hormones and support cardiovascular health.

Doing intense workouts

Many people head straight to the gym after a difficult day to “burn off” stress. However, the cardiologist says high-intensity exercise can overload an already stressed nervous system. After an adrenaline-filled day, the body may already be operating in fight-or-flight mode. Adding heavy weightlifting or intense cardio could further elevate stress hormones and blood pressure. Instead, it is recommended to go for a low-intensity “zone 2” exercise, where you can still comfortably hold a conversation. Activities like brisk walking, cycling, yoga, or light jogging can support recovery without overwhelming the heart.

Forcing ice baths or extreme cold exposure

Ice baths and cold plunges have become popular wellness trends for recovery and inflammation. But according to the expert, cold exposure may not always be beneficial after emotional or mental stress. Cold temperatures cause vasoconstriction, meaning blood vessels narrow. If the body is already tense and stressed, sudden cold exposure can increase cardiovascular strain and place additional pressure on the heart. Instead of ice baths, go for warmth and relaxation after stressful days with the help of warm showers, calming teas, or restorative activities like meditation.

Eating late at night

Stressful schedules often lead to late dinners, but when you eat too close to bedtime, it impacts your heart. Studies say late-night eating increases nighttime blood pressure and interferes with your body’s natural recovery processes when you sleep. Over time, this also contributes to cardiovascular strain, poor metabolism, and disrupted sleep quality. You need to leave at least three hours between your final meal and bedtime whenever possible.

Sleeping in a “noisy” environment

Recovery doesn’t just depend on how long you sleep - it also depends on sleep quality. Noise pollution, bright lights, screens, notifications, and even electrical distractions can overstimulate the brain at night. For people already under stress, these interruptions may worsen sleep quality and reduce heart rate variability. Creating a calm sleep environment by reducing screen time, dimming lights, and limiting disturbances may help improve both sleep and cardiovascular recovery.

Why recovery matters for heart health?

Experts say long-term damage often comes not from occasional stressful days, but from failing to properly recover afterward. Chronic stress has been linked to hypertension, anxiety, inflammation, heart disease, and weakened immunity. Simple recovery habits like mindful movement, better sleep, stress management, and relaxation can help protect both mental and cardiovascular health over time.