As a doctor, I’ve had many conversations with my colleagues, particularly after postmortems of young individuals who have passed away unexpectedly. One alarming trend we’ve noticed is that younger generations seem to lack something vital—collateral circulation—compared to older generations, like our fathers and grandfathers. It’s something we discuss often and with growing concern.

Let me explain. Collateral circulation refers to the network of tiny blood vessels that can form over time to bypass blockages in major arteries. This network acts as a backup system for your heart, and in times of stress or injury (like during a heart attack), it can make the difference between life and death. But why are younger people today, who should be in the prime of their health, seemingly missing this critical safety net?

What’s Behind This Change?

It’s largely due to sedentary lifestyles and phone addiction, which are leading to a lack of physical activity. Modern life has evolved into something more mechanical, where we depend heavily on technology and automation. Think about it—how often do we choose to walk to the store, ride a bike, or take the stairs anymore? With everything at our fingertips through our phones or online, physical movement is becoming rarer and rarer.

Our grandfathers and fathers, by comparison, led much more active lives. Daily activities required movement: walking long distances, laboring in the fields, or engaging in physically demanding jobs. Even at a leisurely pace, their bodies were constantly active. This natural movement stimulated the growth of those tiny, life-saving collateral vessels.

But today, as we shift toward desk jobs, binge-watching, and hours spent scrolling on our phones, we are losing this vital aspect of heart health. The result? Younger people are suffering from heart disease and even heart attacks far earlier than expected.

What Can You Do to Protect Your Heart?

This isn’t just a theoretical issue—it’s something I’ve seen firsthand in my practice and through the unfortunate postmortems of young people who didn’t make it. But here’s the good news: you can prevent this from happening to you. The solution is simple, though it requires commitment:

1. Get Moving!
   Physical activity is crucial. Aim for at least 30 minutes of exercise daily. This doesn’t have to be a gym workout—it can be a brisk walk, a cycle ride, or even a quick jog around your neighborhood. The key is to keep your body active and your heart pumping.
2. Take Breaks from Your Phone
   We’re all guilty of getting lost in our phones, but sitting for hours on end with little movement is dangerous. Set reminders to stand up, stretch, and move around every hour. Engage in physical hobbies that don’t involve screens—whether it’s dancing, playing a sport, or gardening.
3. Build Collateral Circulation
   You don’t have to run a marathon to improve your heart’s collateral circulation. Regular, moderate-intensity activity is enough to keep your heart healthy and encourage the growth of these critical vessels. In fact, activities like brisk walking, hiking, or swimming are perfect for stimulating your heart in a way that’s sustainable for the long term.
4. Mind Your Diet
   A heart-healthy diet rich in fruits, vegetables, lean proteins, and whole grains supports good circulation. Cut back on processed foods, added sugars, and excess salt, all of which contribute to heart disease.

The Take-Home Message

To the young people reading this—don’t wait until it’s too late. Heart disease doesn’t only affect the elderly, and it’s becoming far too common among young people. I’ve seen it far too often in my career, especially when it comes to those who don’t move enough, glued to their screens, unaware that their hearts are silently suffering.

Let’s learn from our fathers and grandfathers. Their active lifestyles gave them a natural buffer against heart disease—a buffer that many of us lack today. By staying physically active and reducing your sedentary time, you can build that same buffer for yourself. Don’t wait for a warning sign—your heart needs you to take action now.

Final Thought:

As a doctor, it’s disheartening to see young lives cut short when there’s so much we can do to prevent it. My advice is simple: get moving, reduce screen time, and prioritize your heart health. You’re not just protecting your future—you’re building your heart’s defenses, so it can protect you when you need it most. Stay active, stay healthy, and take control of your life before it’s too late.