Today we're going to talk about having a healthy heart! What prompted this post? January tends to be a stressful time for a lot of people. Maybe you overspent in December and are freaking out about making it up, if you work in retail, January is a dead month, so finances may not be as great, it's also "End of year" for a lot of retail and various other establishments, and it's also a really sad month. There isn't another good holiday for awhile (If you're lucky enough to live in Ontario, Alberta or Saskatchewan, you'll probably have Family Day off near the end of February).
I've been stressing out a lot, working 7 days a week, and not socializing very much. I'm making more of an attempt to socialize now... I've also been lax about going to the gym, as it's been really busy all of a sudden with New Years Resolutionists, and working 7 days a week for the past month has just made me tired all of the time.
UNFORTUNATELY this has caused a spike in my blood pressure which is freaking me out a bit. (It's not overly high, but it's borderline, and I've always prided myself on being normal.... well... my blood pressure being normal at least ;) )
So if you're stressing out, here are some tips to help keep your heart healthy and happy!
#1: Lower your sodium intake. This is the first thing any doctor, nurse or nutritionist will likely tell you. There's a large population of people who are "salt sensitive", sodium makes their body retain an abnormal amount of water, which causes stress on the heart. Instead of salt to season things, add herbs and spices, limit or restrict processed foods and salty junk foods (opt for "Low sodium" options if you're a chip junkie- Lays makes them.) When buying anything labelled Low Sodium- watch out for fat content. A lot of companies will increase fat content to maintain flavour, but it's just as bad for you.
#2: Sleep less, exercise more. Your heart likes sleep... but it also likes exercise. If you have hypertension or are at risk for it, you need to make sure you're not oversleeping (lazy heart!) and you need to do cardio! Don't stress your heart out though, there are studies showing that intense cardio activity can put you at risk for a heart attack (stressed out heart!). Go for a 30 minute walk, or bike ride, aerobics class, swim, Wii or Playstation Move game, at least 5 times a week (or an hour 3 times a week if 5 times doesn't work with your schedule).
#3: Have Fun!! In Chinese Medicine the Heart is linked to Joy. So spend some time with friends, watch a funny movie, go to a comedy show, whatever makes you happy- set aside some time to do it!
#4: Relax! The first 2 days after I found out my blood pressure was high, I was freaking out - and it got higher. Realize that blood pressure can change a lot within 5 minutes, so don't worry to much, just make a note of it, and make some changes to keep your heart happy.
#5: Herbs and Vitamins: If you want to go the supplement route, talk to your doctor. Omega 3s are proven to lower blood pressure and maintain cardiovascular help (It's better in general to take a 3-6-9 together though, 3&6 regulate each other). Hawthorn Berry has been shown to help with cardiovascular conditions, including blood pressure, but it can take up to 2 months before you see effects.
#6: Stay Hydrated! Drink adequate amounts of water- limit (or restrict) pop/soda intake. Your body tells you it's thirsty after you've been thirsty for a long time, so drink water throughout the day to keep your body hydrated and prevent that "I'm thirsty feeling". Some people don't like the "taste" of water- add lemon, lime, ginger or mint if you're not down with the flavour (or lack thereof).
I think part of it is that I feel bad for my heart. If I could give it a hug, I would. I went through years of anxiety and heart palpitations, I feel my heart should be pampered after all the crap my brain put it through, not stressed!
Here's hoping your heart stays healthy and happy!
No comments:
Post a Comment