STRIKING A BALANCE
Reducing the number of hours you work leaves you happier, healthier and at lower risk of heart disease, says Hong Kong-based cardiologist Dr Adrian Cheong
We’ve all read the news reports that say overworking comes with consequences. And while there’s no consensus on just what “too much” work is, a report by the WHO concluded those who work 55 or more hours—compared to those working between 35 and 40 hours—are at a higher risk of stroke and a higher risk of dying from heart disease. But it’s not just the hours themselves that pose a health risk, says Hong Kong-based cardiologist Dr Adrian Cheong. “It also depends on when you work. Night and shift workers can have inverse sleeping patterns, and that disrupts the body’s natural rhythm.” And in the new world of Covid-19 and remote teleworking, he warns, people are continuously on their computers, adopting an “always on” mentality. Working engages the sympathetic nervous system, says Cheong, accelerating the body’s fight or flight system and giving us the boost in concentration and alertness that we need to get through the day. But working long hours can cause the system to overreact, leading to negative health consequences. “It’s like constantly revving a car at 10,000 revs per minute,” he explains. “The engine is going to wear out sooner or later.” That’s just what happened, he recalls, to a close friend whose suboptimal lifestyle led to problems with high cholesterol, one of the major risk factors associated with developing a heart attack. In an attempt to reverse this, Cheong explains, “One day he decided to start running again, but halfway through the run he experienced a crushing chest pain. He stopped, took a breather and tried to run again, but he knew something wasn’t right.” Cheong identified a blockage in two of his friend’s three major coronary arteries and diagnosed him with severe coronary heart disease. “His body was telling him that he was on the brink. Luckily we found out before it became a heart attack. Now he is doing very well, but if four years ago he had started cholesterol-lowering treatment, it might have averted this scenario. Studies have shown that for every mmol/l reduction in bad cholesterol, cardiovascular risk can decrease by one fifth,” he says. Cheong suggests people adopt a two-pronged approach to treating adverse health consequences related to long working hours, through both lifestyle changes and medication. “It’s important not to fear taking medication,” he says. “We can treat cardiovascular disease today in a personalised fashion, targeting the therapy to the individual’s problems.” The simplest solution to mitigating the health risks associated with long working hours—to work fewer hours—is often the least feasible. There are less drastic measures, however. Cheong urges people to resist the temptation to order takeaway food too often or overindulge at mealtimes. “A balanced diet is very important. There’s no need to follow a dramatic diet because they may not be sustainable. Eat anything and everything, just eat it in moderation.” And it’s important, too, to make time to move. “I have difficulty finding time to exercise in the day, given my days typically last between 12 and 14 hours,” he confesses. “But simple things that you can integrate into your work life are effective. I walk up and down the stairs in the hospital, or if I’m walking in town, I’ll walk quickly, up and down hills to elevate my heart rate.”