Cardiologist Sanjay Bhojraj, with 20 years of experience, emphasizes that our evening routines significantly influence our heart health over the years. He shares his personal regimen and highlights specific activities he avoids after 7 PM to safeguard blood pressure, sleep, and vascular health. This guidance is informed by research linking late-night habits to a range of health issues, including hypertension, sleep disturbances, and increased risk of heart disease.

Bhojraj mentions various habits that can be detrimental if practiced late in the evening, such as late-night eating, excessive screen time, and engaging in stressful conversations. He points out that these activities can elevate cortisol levels and disrupt the natural circadian rhythm, ultimately leading to both physical and mental health challenges. For instance, late eating can spike blood sugar levels, while increased screen exposure from artificial blue light interferes with the production of melatonin, a hormone essential for quality sleep.

The cardiologist advises people to adopt healthier evening routines by limiting activities after 7 PM that may contribute to inflammation, affect metabolism, or raise the risk of cardiac conditions. He suggests incorporating relaxation techniques, light physical activities, and proper nutrition as part of a holistic approach to maintaining heart health as one ages. By improving evening habits, individuals can pave the way toward better long-term cardiovascular well-being.