Get a younger heart with 5 everyday habits that fit easily in your lifestyle

Time of India

2 days ago

Ageing
is a natural process that affects every organ in the body, including the heart. As people grow older, the heart often becomes less efficient, increasing the risk of
cardiovascular disease
. However, recent research suggests that this decline may not be entirely unavoidable. A new study has found that certain lifestyle choices, combined with new scientific understanding, could play a role in keeping the heart biologically younger for longer.
In a study published in Nature Materials, researchers from the Mechanobiology Institute in Singapore have uncovered a surprising factor in heart ageing: the extracellular matrix (ECM). This structural network of proteins and molecules surrounds heart muscle cells (cardiomyocytes) and helps maintain tissue integrity, transmit signals, and support cell repair.
Over time, the ECM becomes stiffer and loses elasticity, which can negatively affect heart cell function. Until now, most heart ageing research focused on what happens inside the cells. This study shifts attention to the ECM and how its condition may drive cellular ageing from the outside.
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Reversing Heart Ageing Through Cellular Environment
To test the relationship between heart cells and the ECM, researchers created a lab model known as DECIPHER. This system allowed them to grow heart cells within environments that mimicked either young or old ECM.
The results were significant. Young heart cells placed in an aged ECM environment began to behave like old cells, showing reduced performance and flexibility. Meanwhile, older cells placed in a young ECM environment regained many functions typically seen in younger cells. These findings suggest that the environment around heart cells plays a more critical role in ageing than previously believed.
Assistant Professor Jennifer Young, who led the research, noted that while most studies focus on internal cellular changes, their work highlights the importance of what lies outside the cells. This could open new possibilities for treatments that target the ECM to slow or even reverse heart ageing.
5 Lifestyle Habits That Support a Younger Heart
While treatments based on ECM research are still being developed, there are practical steps individuals can take now to support heart health. These habits not only promote a healthy ECM but also reduce the risk of age-related cardiovascular decline:
Stay Physically Active
Engaging in at least 150 minutes of moderate aerobic exercise each week helps keep blood vessels flexible and supports ECM function. Activities like walking, cycling, or swimming, combined with strength training, are especially beneficial.
Get Sufficient Sleep
Aim for 7 to 9 hours of restful sleep every night. Poor sleep is linked to increased blood pressure, inflammation, and heart dysfunction—all of which contribute to cardiovascular ageing.
Avoid Tobacco and Limit Alcohol
Smoking and heavy alcohol consumption have a direct negative effect on heart health and ECM integrity. Steering clear of both can significantly reduce cardiovascular risks.
Manage Stress Effectively
Chronic stress can lead to hormonal imbalances and inflammation that affect both heart cells and their environment. Mindfulness practices, outdoor time, and relaxation techniques are valuable tools for stress reduction.
Eat a Heart-Friendly Diet
Nutritional patterns such as the Mediterranean or DASH diet, rich in vegetables, fruits, whole grains, and lean proteins, have been linked to reduced inflammation and better heart health. It's advisable to limit processed foods and sugary beverages.