Minding Your Heart This September

September is Irish Heart Month, the Irish Heart Foundation's national campaign to raise awareness of heart disease and stroke, building up to World Heart Day on 29 September. Cardiovascular disease remains one of the leading causes of death in Ireland, claiming thousands of lives every year - but around 80% of premature heart disease and stroke is preventable through the choices we make every day.

Shift work, disrupted sleep, long hours sitting in patrol cars or at desks, irregular meals and sustained stress are all part of policing - and all linked to higher cardiovascular risk. That doesn't make poor heart health inevitable. It means small, consistent steps matter even more for Garda personnel.

Know Your Numbers

High blood pressure and high cholesterol often have no symptoms, which is why they are called silent risk factors. The HSE recommends adults, especially those over 30, should have their blood pressure checked regularly; a GP can also check cholesterol and blood sugar. Mention any family history of heart disease or stroke, as it helps your doctor assess your overall risk. 

Normal blood pressure is around 120/70. Do you know yours?

Easy Steps to Improve Your Heart Health This September

• Manage stress: Talking to a colleague, supervisor, Garda Employee Assistance and/or using the independent Employee Support Programme in partnership with Lena (by Inspire), is a heart-health measure as much as a mental-health one.
• Manage your blood Pressure
• Break up sitting time: stand, stretch or take a short walk every hour where it's safe and practical. Try the Movement Matters toolkit for quick, evidence-based micro-movements.
• Move more, sit less: aim for 150 minutes of moderate activity a week. A 15-minute walk before or after a shift adds up fast.
• Control your cholesterol
• Eat with your heart in mind: more veg, fruit and wholegrains, oily fish twice a week, less salt and fewer processed foods. Bring prepared food on nights to stay on track.
• Protect your sleep, especially around night shifts: keep the room dark and quiet, avoid caffeine in the second half of a night shift, and keep screens out of the bedroom.
• If you smoke, get support to quit: free help is available through HSE Quit or freephone 1800 201 203. Vaping isn't a risk-free alternative.
• Watch the alcohol: it raises blood pressure and adds hidden calories. Stay within low-risk guidelines and keep some alcohol-free days each week.
• KOPS Breathing Bubble - Health & Wellbeing - KOPS

Know the Warning Signs, and Act Fast

As first responders, many of us are trained to recognise cardiac emergencies in others. This September, apply that training to yourself and your family. Common heart attack symptoms include:

• Chest pain, or pressure/tightness spreading to the arms, neck, jaw or back
• Shortness of breath
• Sweating, nausea or light-headedness

Symptoms can be less typical in women, sometimes feeling like indigestion or unusual fatigue. If you suspect a heart attack, call 999 or 112 immediately — don't drive yourself, and don't wait to see if it passes.

For stroke, remember FAST: Face drooping, Arm weakness, Speech difficulty, Time to call 999 or 112.

Get Involved This Heart Month

Mark World Heart Day on 29 September in your station, district or section — a group walk before a briefing, a healthy breakfast on a changeover day, or simply encouraging a colleague to book a blood pressure check. Small actions, repeated across an organisation our size, can genuinely save lives.

Throughout September, the Irish Heart Foundation publishes free resources, events and practical tools at irishheart.ie, supported by the HSE and Healthy Ireland.

Need Support?

• Employee Support Programme in partnership with Lena by Inspire Wellbeing. Confidential support is available where stress is affecting personal wellbeing.

         The right support at the right time

         100% confidential

         CALL 1800 817 433

         KeepingOurPeopleSupported (KOPS)

• The Employee Assistance Service and peer support structures
• HSE — heart health, conditions and prevention advice
• Irish Heart Foundation — Heart Month resources and support line
• Healthy Ireland — national guidelines on activity, food and wellbeing
• HSE Quit — freephone 1800 201 203
• HSE Ask About Alcohol — information and supports

This article is for general information only and is not a substitute for medical advice. If you have any concerns about your heart health, please speak to your GP or occupational health.

Garda National Health and Wellbeing Office — Keeping Our People Supported (KOPS)