SELF-CARE TIPS FOR HEART HEALTH

BY DAVID PRITCHARD

February is Heart Awareness Month, which brings an opportunity for you to learn self-care tips for heart health. Heart disease is the leading cause of death in the world, but there are steps you can take to better prevent it.

Taking time for even seemingly small acts of self-care can do wonders for your overall health. It also can help you maintain a healthy blood pressure as well as reduce your risk for heart disease and stroke.

Self-care for your heart is really self-care for your whole self.

The following list consists of self-care tips that can help you keep your heart healthy.

Speak With Your Doctor

A great first step towards heart health is to speak with your health care provider. They can run labs, assess your risk, and help you create a plan for a healthy heart.

Schedule Annual Check-Ups

It may not seem like it at first but staying up to date on your testing and check-ups is undoubtedly a form of self-care, especially when it comes to your heart health. By staying on a regular schedule with your doctors and by keeping an eye on your blood pressure, you can take your health into your own hands and save yourself the anxiety of wondering about the state of your heart.

Exercise

Exercise is very beneficial for your heart and overall health, even if in small amounts. Daily, or almost daily, physical activity is recommended for most to help ensure heart health.

Find ways to move every day-15 minute over lunch, stretching breaks throughout the day or a daily walk.

Taking some time to get outside, even for a quick walk, can help clear your head and get your body moving.

Pay Attention to Your Diet

One of the foundations of self-care relates directly to what we put in our bodies. While fast food or dessert may offer a moment of happiness, long-term self-care is maintained by allowing our bodies to feel good. This starts with our food. When it comes to heart-healthy self-care practices, consuming four cups of vegetables per day, eating fatty fish twice a week, and swapping out refined grains for whole grains can all lead to feeling better from the inside out.

Get Enough Sleep

Sleep is vital to maintaining a healthy body. The CDC recommends get 7-8 hours of sleep every night. Sleep is where your body repairs itself and heals. Your heart will benefit from deep restful sleep.

Manage Your Stress

By managing your stress, you can help work towards a healthy heart. Reducing your stress is really all about being kind to yourself! Negative mental health is associated with an increased risk of heart disease and stroke. Try implementing activities in your life that help reduce your stress levels. This may include reading a book, meditating, taking a bath, or anything else that might calm you.

Practice Mindfulness

Stress can have a significant effect on our overall health, including our cardiovascular health. Studies have linked meditation to a decreased risk of heart disease and a decrease in blood pressure. Meditation, yoga, and other mindfulness techniques also can contribute to better mental and physical health, making it an effective self-care practice.

Schedule Some “You Time”

With so many responsibilities, it can be challenging to put ourselves first. Make sure you make time for the activities that make you happy, whether that’s sitting down to watch a movie or settling in with a good book; take some time each day to focus on yourself, even if it’s for just a few minutes each day.

Cultivate gratitude and joy

“Spend at least five minutes a day doing joyful things. Focus on what you have instead of what you don’t have.”

Research shows happiness and having a positive attitude can lead to healthier behaviors and a longer, healthier life.

Above all, when you do start practicing self-care, don’t expect overnight results. Be patient – and persistent! Giving your heart the love, it needs to keep you healthy is a lifetime commitment!

Devoting a little time every day to care for yourself can go a long way toward protecting the health.