3 Tips for a Healthy Heart
Valentine’s Day is this month (one of my favorite holidays since practically birth!), so naturally, it’s also Heart Health Month. Without even addressing diet change, there are three huge things you can do to show your love for your heart.
1) Drink enough water.
Water intake is crucial for heart health, and Americans don’t drink nearly enough. Dehydration is rampant in our society, and it puts a negative strain on your heart. Water helps keep blood volume optimal so the heart doesn’t have to work as hard. When our bodies are dehydrated, blood can become more “sticky,” our delicate mineral balance can become disrupted, our hearts have to beat harder to pump out enough blood to transport nutrients, and a lower blood volume can mean higher blood pressure. For your body’s optimal amount of water, take your body weight, divide by two, and that number - in ounces - is how much you should drink per day (150 lbs/2 = 75. So 75 oz per day for 150 lb person.) Make sure you add a pinch of sea salt to every glass of water for a dose of heart-healthy minerals.
2) Go for a (brisk) walk.
Walking is one of the best things you can do for your bod, and especially for your heart. Not only does it help give your heart a gentle workout, making it stronger, but it also increases circulation and lowers blood pressure. Walking also helps you clear your head and bust stress. A brisk walk for just 30 minutes a day is enough to get your heart in better shape!
3) Address your stress.
Stress has a major impact on the heart. Stress triggers your “fight or flight” response - causing increased blood pressure, and making your heart work harder. When you are in a constant state of stress, day after day, imagine what that does to your heart! As stated above, walking is excellent for stress management, as is any exercise. Arts or crafts, listening to music, taking a warm bath, hanging with your friends and family (or pets!) are all great stress relievers. But sometimes the best stress management techniques in the world may not be enough. What is going on in your life and how can you address it? Do you have any underlying stressors that seem out of your control? Do you have any food sensitivities or toxic burdens (those can stress the body as well!)? When addressing stress, it’s important to keep an open heart when looking for and dealing with your triggers. It may even be helpful to seek the help of a professional to identify your hidden stressors and address them.
Just these three things can make a major positive impact in your health. But making changes in your life can be tough. Addressing your stress may seem like the biggest challenge of all, as it has many layers. Remember to start small, and take it one step at a time - one day at a time.