Submitted by Megan Martin
February is American Heart Month. You may be familiar with the American Heart Association’s “Go Red” Campaign, which is aimed at increasing cardiovascular (heart and brain) health awareness in women. While cardiovascular disease remains the number one cause of death in women (1 in 3 deaths), it transcends the aisle to include everyone, young and old. Cardiovascular disease encompasses two main health problems: heart attack and stroke. Taking care of your heart has positive effects on your brain. Heart health means getting active, making healthier food choices, getting good sleep, and not smoking. According to the National Institute of Health, these acts of self-care also help to keep your blood pressure in a healthy range. It may seem challenging, but taking small steps to improve your heart health can have a lifelong impact.
Getting active. Physical activity doesn’t have to mean hours of running every day. Look for simple ways to incorporate physical activity into your daily routine. Evening walks after dinner, walking your dog, riding a bike, dancing, or sports are easy ways to fit in daily exercise that doesn’t feel like a chore. Aim for 30 minutes a day for best results.
Healthy eating. Making better food choices doesn’t have to be boring or expensive. The AHA recommends a lower salt diet (less than 1,500 mg a day), especially if you struggle with high blood pressure. Other guidelines include reducing processed meats, saturated fats, and sugary drinks. Including fruits, vegetables, and nuts are all great ways to amplify your nutrition.
Quality sleep. The NIH suggests getting 7-8 hours of quality sleep on a consistent basis. Being well-rested allows your body to recover nightly and be in a balanced state. It affects your memory, mood, and sets the tone for your day. Sleep can even have effects on your organs and hormones.
Stop smoking. Smoking increases your chances of having a heart attack or stroke. Carbon monoxide is a gas you inhale when you smoke. It decreases the amount of oxygen that is carried in the blood and increases the amount of cholesterol deposited into the lining of the arteries which can cause the arteries to harden. This leads to heart disease and possibly heart attack. Think vaping, or e-cigarette, is a safe alternative? Think again. E-cigarettes produce a vapor when exhaled. This is sometimes mistaken for water vapor. In reality, it is full of toxins and contains nicotine, making them very addictive, just like cigarettes. Vaping is also linked to serious lung diseases and causes harm to organs as a whole.
