DO THE TWO-STEP

Dietary choices should be one of our primary methods of combatting heart disease. But the correct supplements can provide a helping hand. These supplement pairings are more proof that two heads are better than one when it comes to heart health.

Dynamic Duos

magnesium & vitamin D

How They Work Together

One of the functions of magnesium is to regulate vitamin D in our bodies. So, you need adequate amounts of magnesium to make your vitamin D supplements more effective.

iron & vitamin C

If your health care practitioner has advised you to use an iron supplement, taking it with vitamin C will support absorption. Some supplements include vitamin C, or you can take your iron with a food source, such as orange juice.

Tea and lemon

omega-3s & vitamin E folate & vitamin B6 vitamin K & flaxseed oil

Combining omega-3 fatty acid and vitamin E supplementation can lower heart-hampering inflammation while boosting the body’s antioxidant capacity.

A practice of drinking tea daily can do your heart some good. One study discovered that adults who consumed more green or black tea were, on average, more likely to have lower total and LDL (bad) cholesterol; lower apoB, a type of cholesterol-containing protein that can damage arteries; and higher HDL (good) cholesterol than those who didn’t consume the ancient beverage.

These two B vitamins (along with vitamin B12) work together to reduce the level of an amino acid called homocysteine that, in high levels, is thought to damage artery linings, leading to higher stroke risk.

It might be that the potent antioxidants, including catechins, in green tea can improve your cholesterol profile. And it turns out you can make green tea even more of an antioxidant powerhouse by adding a squirt of lemon.

Research hailing from Purdue University shows that citrus juice can increase the amount of antioxidants in green tea that are available for the body to absorb by up to five-fold. The abundance of vitamin C in lemon and other sun-kissed citrus might be behind this perk.

Greater intakes of vitamin K can lower risk for cardiovascular diseases related to atherosclerosis. To bolster the absorption of fat-soluble vitamin K, pair supplements with a fat source such as a spoonful of flaxseed oil, which supplies heart-friendly omega-3 fats.

Kind-hearted

Recent research suggests you shouldn’t follow the lead of the Brits and spike your tea with milk. The scientists discovered that adding dairy-based milk to tea blunted its cardiovascular benefits.

Why? Casein protein in milk may bind up antioxidants in tea, rendering them less available for absorption. Milk may also inhibit tea’s ability to activate a special gene in the body that helps to open blood vessels.

Indeed, for too long in the Western scientific community, matters of the heart were kept separate from our overall, or physiological, health. But, there’s an increasing awareness—one that many cultures have known all along—that how we feel directly affects our physical health, and that our environments, including our upbringing, also impact our emotional and bodily health. Which is to say, it really is all connected.

Reuniting thoughts, feelings, and health

“I believe it is important for one to realize that our thoughts and emotions, which are heavily connected, can impact our heart,” explains Ashlene Crichlow, registered provisional psychologist, creator of @blacktherapistofcanada Instagram platform, and member of the Alberta Black Therapists Network. And this connection, Crichlow points out, can result in, for example, emotions that elevate stress or emotions that lead to substance misuse and risky behaviours. Whether directly or indirectly, Crichlow says that our thoughts and feelings affect all areas of our lives.

Front of heart and mind

But how do emotions affect our heart physically?

Naturopathic doctor Caroline Meyer, who works at Toronto’s Northstar Naturopathic, the Thunder Bay

Naturopathic Clinic, and supervises a pediatrics-focused clinic at the Canadian College of Naturopathic Medicine, says that “when the heart is in a state of coherence, its rhythm regulates and blood pressure lowers. In states of anxiety, worry, and anger, the heart becomes dysregulated, putting excess strain on this organ.”

Research agrees, reporting that “human emotions, such as anxiety, depression, fear, joy, and laughter, profoundly impact psychological and physiological processes.”

The impact of emotion

How we feel influences disease prevention, injury recovery, and longevity, and the specifics of this increasingly integrative, all-encompassing science are fascinating. Our thoughts and how we feel emotionally and physically are woven together in an interlinking, intercommunicating network.

In fact, research shows that our mind-heart-body system affects our immune system and overall well-being. High positive emotions promote healthy weight and blood pressure, whereas low positive emotions increase the risk of heart disease.

Heavy, healthy emotions

“Of course, we have all experienced grief, heartache, sadness, anger, and fear,” affirms Meyer. “These emotional states, although temporary, can create psychological patterns that persist,” she adds, and, in turn, we might need to shift our behaviour.

Meyer gives the example of learning to avoid a triggering situation or insisting on space from a person who reminds us of the reasons we might be feeling a hard-to-handle emotion. Meyer explains that, while it might go against what your intuition or common sense tells you, it’s important to address difficult or even destructive emotions, rather than try to push them away.

“What emotions we push away,” says Meyer, “only become stronger. As much as possible, when worry or anger or despair emerge, shine a steady, curious attitude toward them. You’ll often be surprised at the insights you gain about the reasons underlying strong emotions.”

Exploring how our emotions and environments affect our well-being

Contexts of emotional well-being

It’s crucial to remember that environment, upbringing, and culture play a significant role in how we see and interact with the world. When these are in balance, this will make optimism and secure attachment more likely.

Crichlow says, “When an individual has experienced adversity, disconnect, or trauma, they might have a more pessimistic viewpoint and struggle with cognitive distortions that could negatively impact their overall well-being.”

Meyer adds that evidence indicates our environment directly impacts gene expression, and, in turn, genetics are involved in our response to stressors and triggers.

A helping hand for the heart

Meyer encourages each one of us to support our well-being by remaining open and curious in our moment-to-moment awareness. In this way, we can listen with more than just our ears, but with our hearts as well, and in so doing we can hear what Meyer describes as “the whispers and messages of our emotions and bodies.

“This is the key to balance and to health,” she says. “I recommend to all of my patients to check in with their heart, their emotional centre, several times per day. Ask ‘How am I feeling?’ and ‘What do I need in this moment, heart?’ to cultivate a curious, loving relationship with our hearts and bodies even, or especially, if our minds are screaming.”

And should our emotions overwhelm our hearts and minds, Crichlow emphasizes the importance of both carving out time for joyful habits and pastimes as well as connecting with a “trusted mental health professional who can work on things like boundaries, coping, and acceptance that can contribute to one’s level of life satisfaction.”