September is Irish Heart Month! It’s a time to reflect on how important your heart is and how you can take better care of it.
Your heart is more than just a muscular organ that pumps blood. It is the very essence of life, the rhythmic drum that sustains you and keeps you going day after day.
Why Is Heart Health Important?
Taking care of your heart health is vital because, without a healthy heart, your overall well-being suffers. Let's take a moment to understand why heart health is so important.
- Lifeline of the Body: The heart is responsible for circulating oxygen and essential nutrients throughout your body and supplies blood to every tissue, organ, and cell, ensuring they function optimally. A healthy heart supports your entire system which enables you to perform daily activities with ease.
- Reduce the Risk of Cardiovascular Diseases: Cardiovascular diseases, including heart attacks and strokes, are some of the leading causes of death worldwide. Embracing heart-healthy habits can significantly reduce the risk of these life-threatening conditions since small lifestyle changes can lead to significant improvements in heart health and longevity.
- Improved Quality of Life: A strong and healthy heart allows you to live life to the fullest. When your heart is in good shape, you have the energy and stamina to enjoy the things you love, whether it's excelling at work, exploring stunning landscapes or spending quality time with family and friends.
- Mental Well-being: A happy heart often translates to a happy mind, enhancing overall emotional health. Regular exercise and a balanced diet can boost your mood and reduce stress, anxiety, and depression while improving your heart health.
- Longevity and Ageing Gracefully: As you age, your heart's health becomes even more critical. By taking care of our heart throughout your life, you increase the likelihood of ageing gracefully and maintaining an active lifestyle well into your golden years.
7 Heart Healthy Routines
Now that you understand the significance of heart health, let's dive into the routines that can help you achieve a heart-healthy lifestyle.
1. Get Moving with Cardio Workouts
Cardio workouts, also known as aerobic exercises, are any type of physical activity that gets your heart rate up and your blood flowing.
Cardio workouts help to make your heart stronger and more efficient which means it doesn’t have to work as hard to pump blood throughout your body. Stronger blood vessels also help to keep blood flowing smoothly and that can help to lower your risk of heart disease.
The amount of oxygen in your blood also increases with cardio workouts resulting in your tissues getting the oxygen they need better, and that may help to improve your overall health and well-being. Frequent aerobic exercise can help lower blood pressure and help your heart be more efficient.
Try to get a cardio workout at least three times a week. Walking, running, swimming, cycling, and dancing are all ways to get your heart rate up. No matter what type of cardio workout you choose, make sure to start slowly and gradually increase the intensity and duration of your workouts over time.
2. Eat to Support Your Heart
A healthy diet can contribute to heart health. Fruits and vegetables are low in calories and fat, high in fibre, vitamins, and minerals, and a good source of antioxidants, which can help protect your heart
Consuming lean protein sources, including fish, poultry, beans, and nuts, is beneficial because they are low in saturated fat, and they can help lower your risk of heart disease.
Whole grains are another good source of fibre, vitamins, and minerals, and may keep you fuller for longer. This can assist in keeping your weight at a healthy level which will also have an impact on your heart health.
Water is essential for good health, so aim to drink eight glasses of water per day.
Saturated and unhealthy fats can raise your cholesterol levels and increase your risk of heart disease. All of these are risk factors for heart disease — limit your consumption of these foods as much as possible.
Generally, try to incorporate a variety of healthy foods into your diet and cook at home because that gives you control over the ingredients used in your meals. Additionally, use healthy cooking methods like steaming, baking, and grilling food.
3. Manage Your Stress Levels
When you're stressed, your body releases hormones that can increase your blood pressure, but managing stress can help lower your blood pressure and reduce your risk of heart disease.
There are many ways to reduce stress, but it’s important to find a method that works for you. Some options include exercising, meditating, avoiding caffeine and alcohol, or practising relaxation techniques like deep breathing and yoga.
4. Don't Skip Your Check-ups
Even if you take good care of your heart health by eating a healthy diet, exercising regularly, and managing stress, it's still important to get regular check-ups. Heart disease can develop even in people who have no risk factors, so the only way to know about it is to see your doctor.
Heart disease can often be detected early on, before it causes any symptoms, but your physician should be able to pick it up with routine tests, even if you feel healthy. At the same time, your doctor will also advise you on how to manage your risk of heart disease by suggesting lifestyle changes to reduce your risk. In some cases, they may prescribe medication.
5. Take Supplements
Supplements can help support heart health.
Some supplements you may want to consider are:
- Omega-3 fatty acids are essential fatty acids that have been shown to have a number of health benefits, including support for your cardiovascular system and nervous system. NHP Omega 3 Support is a good option to supplement your current omega-3 levels.
- CoQ10 is a nutrient that is produced naturally by the body. It is important for the heart’s energy production and has also been shown to have some heart health benefits. Consider adding GNC CoQ10 to your daily routine to help support a healthy cardiovascular system.
It is important to talk to your doctor before taking any supplements, as they can interact with medications or other supplements that you are taking.
6. Get Enough Sleep
A lack of quality sleep can be detrimental for your heart health. In some people, high blood pressure can be a consequence of sleep deprivation. The way your blood vessels function also changes when you don’t get sufficient sleep, and that can increase your risk of a stroke.
All of these issues can be minimised by getting a good night’s rest. Most adults need around 7-8 hours of sleep per night, but it may be slightly different for each person. Better sleep reduces stress levels, making it even more important to get enough sleep.
To sleep well, stick to a regular sleep schedule, create a relaxing bedtime routine, and make sure your bedroom is dark, quiet, and cool.
7. Do Strength Training
Strength training isn't just about building muscles; it's also beneficial for your heart.
Engaging in activities like lifting weights or using resistance bands helps improve muscle mass and metabolism, which may assist in better blood sugar control and weight management, reducing the risk of heart disease. You don't need to lift heavy weights to see benefits — bodyweight exercises like push-ups, squats, and planks can be effective too.
Aim for at least two days of strength training per week, targeting different muscle groups each time. As you work on building strength, your heart will thank you for the support.
Prioritise a Healthy Heart
Remember, consistently integrating these routines into your lifestyle can lead to lasting improvements in your heart health. Each routine complements the others, creating a holistic approach to maintaining a strong and resilient heart.
Small changes can lead to significant improvements in your overall well-being. Let's make this September a time of positive change and appreciation for our incredible hearts.
Spread the word, share these heart-healthy tips with your loved ones, and let's support each other on our journey to healthier hearts.
Disclaimer: The content of this article is for informational purposes only. Always consult your healthcare provider before changing your lifestyle, regardless of whether it’s to add a new exercise regime or taking supplements.
