19/06/2026 04:59 - Salud
Persona durmiendo plácidamente en una habitación tranquila y oscura con luz tenue de amanecer, ambiente de paz y bienestar
Getting quality sleep is not a luxury or a whim: it is a fundamental biological necessity to protect your heart. A research study published in the scientific journal Nature by the Mount Sinai Cardiovascular Institute analyzed data from nearly 91,000 people and reached a hopeful conclusion: quality nighttime rest, combined with regular physical activity, can significantly reduce the risk of cardiovascular diseases, regardless of age.
The study used information from the UK Biobank and the American program All of Us, complemented with experiments on animal models to understand the underlying biological mechanisms. The results offer a new perspective on how daily habits can modify even genetic processes associated with aging.
The researchers focused on clonal hematopoiesis, an alteration in white blood cells linked to aging that promotes inflammatory processes capable of leading to atherosclerosis (plaque buildup in arteries). This mutation appears approximately in:
| Age Group | Prevalence of Clonal Hematopoiesis |
|---|---|
| Over 70 years old | 25% of the population |
| Over 80 years old | 50% of the population |
Cameron McAlpine, principal investigator of the study at the Icahn School of Medicine at Mount Sinai (New York, USA), explained that while the link between these mutations and cardiovascular risk was already known, it was unclear whether lifestyle could modify that process. The answer was conclusive: "A healthy lifestyle can counteract some of these genetic mutations."
"Nighttime rest fulfills repair functions in the body," the study authors noted. Lack of sleep is associated with:
According to the Centers for Disease Control and Prevention (CDC), older adults should sleep:
Kevin Shah, a cardiologist at the MemorialCare Heart & Vascular Institute (California, USA), emphasized that regular exercise helps maintain adequate levels of:
Blood pressure
Body weight
Insulin sensitivity
Specialists recommend at least 150 minutes per week of moderate to intense activity, such as:
The American Heart Association highlights these fundamental pillars:
The findings reinforce the importance of maintaining healthy routines throughout life. Even in people with genetic predisposition, a combination of good rest and physical activity can make a significant difference in preventing heart disease.
This study provides solid scientific evidence that it is never too late to take care of your heart. Lifestyle changes can be implemented at any age, and their benefits are reflected both in reducing inflammation and improving cardiovascular markers.
Source: La Voz
Alfredo S. Quiroga
