Health news

Weekend lie-ins could protect against high blood pressure, new research suggests. Scientists say people should not feel guilty about sleeping in at the weekend as it could be the body’s way of recovering.

A seven-year study of 41,000 adults found people who slept in late at the weekend were less likely to have high blood pressure. Analysis identified the perfect amount of catch-up sleep – with a one-hour and 27-minute lie-in resulting in the most benefit. Someone getting this amount of extra sleep would be 9% less likely to have high blood pressure.

Study author Dr Nawon Lee, of Korea University in Seoul, said: “Not getting enough sleep puts extra stress on the body. It keeps the heart and blood vessels working harder and can increase blood pressure.

“Getting some extra sleep on the weekend may give the body a chance to recover and reduce some of that stress. People should not feel lazy or guilty for sleeping a little longer on the weekend. If they have not been able to get enough sleep during the week, some extra sleep on the weekend may simply be the body’s way of recovering from that sleep loss.”

The average British adult gets between 6 and 6.4 hours of sleep per night – below the recommended seven to nine hours. Not getting enough sleep is known to prevent blood pressure from dropping at night, which increases the risk of developing high blood pressure.

Officially known as hypertension, it is referred to in medical circles as the “silent killer” because it is often symptomless despite increasing the risk of heart attacks and strokes. Around one in three UK adults – or 13 million people – have hypertension but many are unaware.

Previous research had stressed the importance of having a regular bedtime and wake-up time and many experts dismissed the idea that you should catch up on missed sleep at the weekend.

However, the new research presented at the European Society of Cardiology showed that getting some catch-up sleep could boost heart health – but getting too much could still be harmful. People getting over four hours extra sleep at the weekend were at greater risk of hypertension.

Dr Lee added: “I think moderate weekend catch-up sleep may have a protective effect because, in people who are sleep-deprived during the week, the benefit of compensating for insufficient sleep may outweigh the potential harm from having an irregular sleep schedule.

“However when weekend catch-up sleep becomes excessive, the degree of sleep irregularity and circadian disruption may increase, which could offset that benefit.”

She added: “Keeping a regular sleep schedule is still important, but getting a moderate amount of catch-up sleep may be beneficial rather than something to feel bad about.”

Study participants who had any duration of catch-up sleep at the weekend were 6% less likely to have high blood pressure on average.

A greater benefit of weekend catch up sleep was seen in people who didn’t get enough exercise and were considered to be physically inactive. They were 6.9% less likely to have hypertension if they had weekend lie-ins.

Participants were deemed inactive if they did not get the World Health Organization’s weekly recommended 150 minutes of moderate exercise, or 75 minutes vigorous exercise, or a combination of both.

Dementia is a condition that millions of Brits will have faced in their lives – either through someone they love or going through it themselves. Many could help to limit their chances of developing the symptoms of dementia with a few lifestyle changes, according to a TV doctor.

ITV regular Dr Amir Khan claims that there is “a lot we can all do” to reduce the risk of developing dementia. His suggestions come from a major review of studies that investigated the impact of dementia and certain lifestyle and health choices.

He said: “There was a big 2024 Lancet review looking at all the things we can do to reduce our risk of dementia or delay it. By about 45% you can reduce your risk, which is huge.”

The practising GP claims that, just because these studies found a link between certain habits and dementia, it does not mean that every case is preventable. He adds that factors that are just part of life, such as age and genetics, also play a role.

But, he said that “dementia is not an inevitable part of getting older”. There are some habits that most people could do to slash their risk for the future.

Exercise:

Dr Khan said: “Physical inactivity is one of those recognised risk factors. We know that regular exercise helps your cardiovascular system, blood vessels, and metabolic health. all of which matter to your brain.”

He claims that the NHS-backed target of “about 150 minutes of moderate activity a week” could make a world of difference to your overall health, including the risk of developing dementia. It does not have to be anything intense – and sometimes people could clock up those 2.5 hours without realising through things like brisk walking or dancing

Focus on your heart:

Although dementia is commonly linked to the brain (through damaged or lost nerve cells), studies have found that focusing on another organ, much further south, could have lasting health benefits that could prevent people from deteriorating. Dr Khan said: “Look after your heart because what’s good for your heart is generally what’s good for your brain.”

People in their forties and beyond were reminded to consider just how much their heart has to risk. From high blood pressure, cholesterol and diabetes to name a few – each condition becomes its own risk factor.

Keep an eye on your ears:

Another body part that most would not link to dementia, but it can be a red flag if something starts to go wrong with your hearing. Dr Khan claims that ” lots of people don’t think about it”, but studies have linked hearing loss, particularly in midlife, as one of the recognised potential risk factors for dementia.

He said: “There are probably several reasons this happens, including the extra work your brain has to do to process sound and the fact that hearing loss can lead to people becoming socially isolated. Protect your ears from excessive noise and, if you notice that your hearing has deteriorated, go and get it checked – don’t just put up with it.”

Engage your brain often

As the common saying goes, if you don’t use it – you lose it. Dr Khan claims some of the studies included in this review found that ” using your brain” and ” seeing people” fought off some lesser-known lifestyle risks of dementia.

He said: “Social isolation itself is associated with an increased risk of dementia. There is evidence that people who remain mentally and socially active throughout life have lower rates of dementia.

I would say read books regularly, handwrite regularly, learn something new regularly, take up a hobby, volunteer, join a group.” Something as simple as just seeing your friends for a coffee or drinks can “absolutely count” as looking after your brain.

Protect your head

The ITV regular said: “Wear a helmet when you’re cycling, take concussions seriously and particularly as we get older, maintaining muscle strength and balance can help prevent falls and head injuries.”