It’s not just Valentine’s Day that makes the heart’ the symbol of the month. Turns out February is American Heart Month, proclaimed so by President Lyndon B. Johnson in 1963. Spreading awareness about heart health and taking early action to stay educated plays a critical role in any mom’s life, especially since 1 woman dies almost every 80 seconds in the U.S. from cardiovascular diseases.
What exactly is cardiovascular disease (CVD)? Any disease which affects the integrity or structure of the heart or vascular system including stroke, arrhythmia, coronary artery disease, heart attack, and high blood pressure. Oftentimes, early signs of heart disease aren’t even noticeable (like high cholesterol or high blood pressure), making it a silent killer that can sneak up on you when you least expect it. Keep these important actions in mind for taking care of your heart this month (and always!):
Check Your Blood Pressure
New guidelines from the American Heart Association and American College of Cardiology have lowered the threshold for what is considered high blood pressure (hypertension). Essentially, consistent readings over 120/80 mmHg now place you in an elevated or high blood pressure range – there no longer is a pre-hypertension category. The hope for this change is that by recognizing rising levels in blood pressure earlier, people might take quicker action in adjusting diet and lifestyle to combat it, without requiring medicine.
If you only get your blood pressure checked at the doctor, you may want to consider checking it more frequently, either with the monitor at your pharmacy or grocery store or with your own digital monitor at home.
Exercise
We all know how exercises have a positive impact on our cardiovascular health. However, as athletes or someone who loves fitness, it is important to understand when you should take a break. According to a leading cardiologist in Dubai, it is essential to consult with your doctor if you are undertaking really strenuous forms of exercises, including lifting heavy weights. Once you are done with the heart tests, you can be more confident about nothing untoward happening during your fitness journey.
- Elliptical
- Stair Climber
- Running
- Rowing
- Swimming
- Cycling
- HIIT
- Jumping Rope
Continuous physical activities like these that engage large muscle groups allow your body to more efficiently use oxygen, working out the heart muscle so it requires less effort to pump more blood around your body. In addition to promoting good cardiovascular health, cardio exercises also help to boost your immune system, improve your metabolic rate, increase your good cholesterol levels and decrease your bad, as well as burn fat and enhance your own endurance.
Manage Stress
While chronic stress cannot directly cause heart disease, there are some indirect links that can have a negative effect on your long-term heart health. Stressful situations can trigger a release of cortisol (stress hormone) and adrenaline into your bloodstream which over time can negatively impact your immune response, blood sugar levels, blood pressure, digestive system, and more.
Stress also promotes poor lifestyle behaviors which contribute to heart disease – not exercising, smoking, excessive drinking, staying sedentary, eating junk food, etc. Nip stress in the bud with these helpful tips:
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Get a massage or use a massage roller to reduce soreness and muscle tension
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Practice mindfulness activities like yoga or tai chi regularly
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Try aromatherapy at home or work by diffusing essential oils (lavender, bergamot, sandalwood)
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Volunteer in your community
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Maintain healthy friendships and relationships with family
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Seek professional counseling for feelings of depression, anxiety, social isolation, etc.
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Listen to relaxing music or songs which make you feel good
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Prioritize time for hobbies like reading, crafting, or sports
Cook Heart-Healthy
When you take care of your own heart, you will also be taking care of your kids’. Heart health is dependent largely on what happens in your own kitchen and at the dinner table. If you are eating unhealthy foods that contribute to heart disease, it won’t matter how much exercise or monitoring you do.
A heart-healthy diet starts with eliminating processed foods that are high in sugar and sodium and focusing snacks and mealtime instead on fresh, whole foods like vegetables, fruits, nuts, seeds, whole grains, legumes, and lean meats (with less than 10% fat). Unfortunately, most people in the US consume 2 to 3 times the amounts of sugar and sodium they should have in a day, so reading food labels and making conscious choices when eating out is a must!
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
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