An hour a day relaxing in the hot tub ‘slashes your risk of silent killer’, scientists discover
HOT tubbing is good for the heart, a study suggests.
An hour kicking back in a tub was found to lower blood pressure and insulin levels in people with type 2 diabetes.
The condition affects more than four million Brits and raises the risk of a stroke or heart attack.
Scientists at the University of Portsmouth said increasing body temperature slightly can reduce how hard the heart has to work.
A decline in the demand for energy to keep the blood warm means fewer calories need to be burned.
Study author Dr Thomas James said: “This means the heart doesn’t have to work as hard to keep the body supplied with enough oxygen.
“When the heart is pumping less blood around the body, it also reduces the pressure inside our blood vessels.
“This is an exciting possibility for managing type 2 diabetes with heat therapy.
“We hope these findings could extend to improved well-being and blood sugar control, and better heart health for individuals with the disease.
“The exposure to hot temperatures made the body work better, not just while in the hot tub but days after they’d been immersed.”
‘As good as exercise’
The research involved 14 patients who sat in 40C water for one hour, eight to 10 times in a fortnight.
Another study by Coventry University last year claimed hot tub soaks could be as good for you as a half-hour run.
A 30-minute session appeared to boost circulation to the legs by four-fold and blood pressure and stress hormone levels tumbled.
Experts suggest the technique could help people who are less mobile or unable to exercise reap some of the benefits.
Dr Tom Cullen, who carried out the Coventry study, said: “Regularly using a Lay-Z-Spa offers an excellent way of providing a lifestyle modification that has many health benefits but, crucially, is something which people enjoy doing.”
How to reduce your risk of heart attacks and stroke
You can reduce your risk of heart attack and stroke with many of the same methods.
Heart attacks and strokes, althouh affecting different organs of the body, are both what we call cardiovascular events.
Both arise from similar underlying conditions, such as atherosclerosis —a buildup of fatty deposits in the arteries.
According to the American Heart Association, the risk factors for heart attacks and strokes are largely the same: high blood pressure, high cholesterol, smoking, obesity, physical inactivity, and diabetes.
Therefore, addressing these risk factors can simultaneously reduce the risk of both conditions.
Here are ways you can prevent the two:
Healthy diet
- More fruit and veg: The DASH, which emphasises fruit, vegetables, whole grains, and lean proteins, has been shown to reduce blood pressure and improve heart health.
- Less fats: Too much saturated and trans fats can raise cholesterol levels and increase the risk of atherosclerosis. Go for healthier fats like those found in olive oil, nuts, and avocados.
- Limit salt: High salt intake is linked to high blood pressure, a major risk factor for both heart attack and stroke. The NHS recommends no more than 6g of salt per day for adults.
- Fibre: Foods high in soluble fibre, such as oats and beans, can help lower cholesterol levels.
Exercise
Walking, running, cycling, swimming – whatever you like, do it!
Aerobic exercise can strengthen the heart and improve circulation.
The NHS advises at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week.
Strength training exercises can help control weight, improve cholesterol levels, and reduce blood pressure. It is recommended twice a week by the NHS.
Manage blood pressure
Healthy diet and exercise can help keep your blood pressure in check.
But it is worth monitoring it yourself after the age of 40, at least, when the NHS invites adults for a check-up every five years.
High blood pressure often has no symptoms but significantly increases the risk of heart attack and stroke.
Quit smoking
One of the best ways to quit smoking is to use resources provided by NHS Smokefree. Support groups, medications, and other tools to help quit smoking such as vapes could be what you need to kick the habit for good – and it’s free.
Limit booze
Excessive alcohol consumption can increase blood pressure and contribute to weight gain, which can snowball and become a heart health risk.
The NHS recommends not regularly drinking more than 14 units of alcohol per week.