Cardiovascular Wellness Tips for Seafarers

Seafarers face unique challenges in maintaining heart health due to long voyages, limited access to fresh food, high-stress environments, and irregular schedules. Cardiovascular diseases (CVDs) are a leading cause of death globally, making it essential for seafarers to prioritize heart health.

This guide offers practical tips to support cardiovascular wellness at sea.

Understanding Cardiovascular Risks

Seafarers are prone to heart disease due to:

Limited Movement: Long hours in confined spaces reduce physical activity.
Unhealthy Diets: Processed foods high in salt and fat are common.
High Stress: Long shifts and isolation raise stress levels.
Smoking and Alcohol: Used as coping mechanisms, both increase heart disease risk.
Poor Sleep: Shift work disrupts sleep patterns.

Tips for Cardiovascular Wellness

1. Eat a Heart-Healthy Diet

Choose Fresh Foods: Prioritize fruits, vegetables, and lean proteins.
Reduce Salt and Fat: Use herbs and spices instead of salt.
Incorporate Omega-3s: Fish like salmon and tuna support heart health.
Stay Hydrated: Drink water instead of sugary drinks.
Control Sugar Intake: Minimize sweets and processed snacks.
Plan Ahead: Stock up on healthy options before sailing.

2. Stay Active Onboard

Bodyweight Exercises: Do push-ups, squats, or planks in small spaces.
Stretch Regularly: Improve circulation and reduce stiffness.
Use Onboard Gyms: If available, take advantage of the facilities.
Walk the Deck: A brisk walk or stair climbing provides effective cardio.
Join Group Activities: Engage in team fitness challenges for motivation.

3. Manage Stress

Practice Mindfulness: Deep breathing and meditation reduce stress.
Pursue Hobbies: Reading, music, or drawing can provide relaxation.
Stay Connected: Regularly call or message loved ones.
Take Breaks: Resting throughout the day prevents burnout.
Use Wellness Apps: Access guided relaxation exercises onboard.

4. Improve Sleep Quality

Create a Sleep-Friendly Space: Use blackout curtains and earplugs.
Stick to a Schedule: Maintain a consistent sleep routine.
Avoid Stimulants: Limit caffeine and heavy meals before bedtime.
Relax Before Bed: Meditate or read to unwind.
Limit Screen Time: Reduce exposure to screens before sleeping.

5. Monitor Heart Health

Track Blood Pressure: Keep regular records.
Use Wearable Devices: Monitor heart rate and activity.
Get Check-ups: Schedule health assessments when onshore.
Recognize Symptoms: Report chest pain, dizziness, or shortness of breath.

6. Quit Smoking and Limit Alcohol

Seek Support: Access counseling to quit smoking.
Drink in Moderation: Avoid binge drinking.
Stay Informed: Learn about the effects of smoking and alcohol

7. Prepare for Emergencies

Learn Basic First Aid and CPR: Training can save lives.
Locate Medical Supplies: Know where onboard medical kits are stored.
Report Health Issues: Early intervention is key.

Supporting Heart Health with Halcyon

Halcyon Health Network Inc. offers wellness programs and telemedicine services tailored for seafarers. Through the Halcyon Health app, crew members can access personalized resources, monitor their health, and consult medical professionals remotely.

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Our articles are medically reviewed

At Halcyon, we continuously monitor developments in health and wellness, updating our articles with new information as it becomes available.

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History and Version

August 14, 2025 (Current version)

Written By
Maureen Temblor

Edited By
Angela Ventura

Copy Edited By
Krisstel Dacumos

Medically Reviewed By
Dr. Glennda Canlas
Dr. Judy Rivera-Halago

Tag Here Cardiovascular Disease Cardiovascular Health Heart Health Nutrition

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