Doctor Sanjay Bhojraj is an interventional cardiologist and functional medicine physician, certified in internal medicine in the US. He pioneered the combination of precision cardiology and lifestyle medicine, founding Well12, a program supporting the reversal of chronic diseases based on nutrition, breathwork, and genetic analysis. He also serves as a national faculty member at the Institute for Functional Medicine (IFM).

After two decades of treating cardiovascular diseases and metabolic disorders, Doctor Bhojraj observed that circulatory system health is influenced by one less considered factor: after-work activities. According to him, heart disease does not develop instantly but accumulates over years from repeated signals such as blood pressure, inflammation, and sleep quality. To sustainably protect cardiovascular health, Bhojraj recommends seven habits to avoid after 7 p.m.

Illustrative photo: Study Finds

The first habit to avoid is eating late. Human metabolic function operates on a circadian rhythm, so in the evening, insulin sensitivity decreases, making the body less efficient at processing sugars and fats. Late meals are closely linked to increased post-meal blood sugar, lipid metabolism disorders, and elevated inflammatory markers. Studies on intermittent fasting show that finishing meals earlier helps stabilize blood pressure, control blood sugar, and improve cardiovascular risk indicators. Additionally, eating late forces the body to focus energy on digestion, interrupting the repair process for vascular damage that occurs overnight. This poses a significant barrier to long-term cardiovascular health.

Second, exposure to intense blue light after sunset inhibits the release of melatonin, a hormone crucial for regulating sleep, controlling blood pressure, and providing antioxidant protection for the cardiovascular system. Studies have shown a link between nighttime light exposure and the risk of coronary artery disease and disruption of natural blood pressure rhythms. Therefore, it is advisable to use warm-light bulbs or eye-level desk lamps to simulate dusk conditions, helping the body best prepare for rest.

Another important factor is watching stressful or psychologically agitating television programs. The human nervous system does not distinguish between on-screen events as merely entertainment. Whether it's a political debate, a dramatic reality show, or a tense sports match, these psychological pressures activate the sympathetic nervous system, increasing heart rate and blood pressure. Decades of research have shown that both acute and chronic stress lead to endothelial dysfunction, the earliest stage of cardiovascular disease. For individuals with underlying health risks, intense emotional stress can even trigger actual cardiovascular events, similar to flooring the accelerator while preparing to back a car into a garage.

Exercise is beneficial for cardiovascular health, but the timing of workouts determines their effectiveness. Strenuous late-night workouts keep cortisol levels high and delay the transition from a reactive state to one of rest and recovery. This slows sleep onset, increases overnight heart rate, and reduces heart rate variability, a key indicator of cardiovascular resilience. The heart needs a sufficient period to decelerate rather than a final sprint before midnight.

Alcohol may feel relaxing, but physiologically, it has the opposite effect. Even moderate alcohol consumption in the evening disrupts sleep architecture, inhibits REM (deep sleep) and hinders melatonin production. Alcohol also increases resting heart rate and prevents the natural nocturnal drop in blood pressure. Alcohol-induced sleep deprivation exacerbates inflammatory responses and metabolic dysregulation, thereby accumulating long-term risk of heart damage.

Anger and psychological stress have very real cardiovascular consequences. Acute stress causes cortisol levels to spike, reduces heart rate variability, and can trigger arrhythmias or cardiovascular events in sensitive individuals. Evening family arguments not only spoil the mood but also flood the body with stress hormones precisely when organs should be resting. There are truly important issues that need dialogue, but not all of them necessarily need to be resolved overnight.

Finally, direct exposure to electronic device screens. Phones, tablets, and televisions emit blue light, delaying melatonin release and disrupting circadian rhythms. The consequence is delayed sleep onset and reduced sleep quality. Chronic sleep disruption is a contributor to high blood pressure, insulin resistance, inflammatory responses, and an overall increased cardiovascular risk. Therefore, maintaining consistent sleep is fundamental to long-term cardiovascular function protection.

Binh Minh (According to CNBC)