Getting lost in a good book is great for the soul. For many, reading is a go-to self-care practice that promotes relaxation and imagination. In addition, studies show that the benefits of reading can have a much greater impact on our overall health and wellbeing – specifically for your heart.
According to a study from the University of Sussex, taking as little as six minutes to relax and read a book can lower your stress levels by as much as 68%. This was compared to the success rate of other stress-relieving activities such as listening to music (61%) and walking (42%).
“Reading or listening to audiobooks is not only a great way to learn, but it can also help you momentarily escape the stressors of daily life,” says Vaidahi Patel, M.D., a cardiologist at Henry Ford Health. “By helping lower your heart rate and cortisol levels, reading makes for a perfect activity to help you unwind at the end of the day.”
Here, Dr. Patel explains why picking up a book can promote better heart health.
How Your Stress Levels Impact Your Heart
When you are stressed, the body responds by producing cortisol, a stress hormone created in your adrenal glands. Your body will take the task of handling that stress as its most important job – which impacts other functions of the body. This can lead to your heart rate increasing, digestion slowing and sleep becoming more fragmented.
“Stress can lead to spikes in blood pressure” says Dr. Patel. “We know that having persistently elevated blood pressure puts you at a much greater risk for cardiovascular disease and stroke. This is why stress management is an important part of keeping your heart healthy.”
When you read, your heart rate slows down. Reading serves as a sort of distraction that allows the body to forget about the stress – causing your heart to not have to work as hard and your cortisol levels to decrease.
Reading As A Tool For Better Sleep
Because of the relaxing effects of reading, taking a couple minutes with a book before bed is a great way to promote better sleep. Allowing your heart rate to slow down around bedtime may help you fall asleep faster and have more quality sleep.
“Getting good sleep is important for overall health including controlling blood pressure,” says Dr. Patel. “Poor sleep is often associated with weight gain and obesity, which can increase your risk of heart disease.”
Reading before bed is also a great way to prioritize good sleep hygiene. Watching TV or scrolling on devices before bed is known to be disruptive for sleep. By focusing on creating more of a wind down routine before bed, you are able to be more in touch with your sleep quality.
More importantly, if you notice you still struggle with sleep, talk with your doctor. If you have a sleep disorder, it is important for your heart health that you treat as soon as possible. Having a condition such as undiagnosed sleep apnea can significantly increase your risk for heart disease.
Other Options For Improving Your Heart Health
If books really aren’t your thing, there are many activities that are beneficial for promoting healthy blood pressure levels including:
- Movement of any kind - think exercise, dancing, walking, doing chores around the house
- Practicing gratitude
- Listening to music or a podcast
- Meditation
- Journaling or being creative
- Prioritizing general wellness and self care
While the studies on reading and heart health focus on the general practice of reading and how it impacts the heart, it is important to remember that not all books or genres may be best suited for these heart rate-reducing results. While getting lost in your book can be good, reading a topic that is too engaging when you are trying to unwind or relax may be counterproductive.
Reviewed by Dr. Vaidahi Patel, a cardiologist who sees patients at Henry Ford Medical Center - Second Avenue and Henry Ford West Bloomfield Hospital Clinics.
