Heart to Heart
Happy February! Let’s have a Heart to Heart.
It’s February, and as we ring in this second month of the year we can’t escape the reminder of its most beloved holiday. The roses, chocolates, and heart-shaped, well… everything!
While some of us may not want to be reminded of love at every corner, there is one heart you should be reminded of - yours! February is American Heart Month. It’s a great time to check-in on your lifestyle, heart health, and refresh your cardiac education. Valentine’s Day might not be your favorite holiday, but it might provide a heart-shaped card reminder to save your life!
Lifestyle
The way you live your day-to-day life stacks up overtime and can impact your health. From sleep to stress levels, the habits you develop contribute to your overall wellbeing.
Stress Management
Today, it can feel like stress is inevitable and you would be correct! Stress is inevitable and always has been. However, not all stress is negative. In fact, some stress can even be useful. Increased and prolonged stress may lead to high blood pressure, inflammation, and a decrease in your “good cholesterol” which may lead to cardiovascular risk. But, don’t let this stress you out! To maintain your heart health, let’s check-in this month on your stress management and find a few ways to help you cope.
Step 1: Identify your stressors and how they make you feel.
Step 2: Choose ways that help you destress or cope.
Get enough sleep.
Eat a well balanced diet.
Move your body.
Get outside.
Meditate, practice mindfulness, and breathing techniques.
Limit screen time and news outlets.
Participate in a hobby or activity that brings you joy.
Spend time with friends and loved ones.
If you are unable to cope, or need more assistance managing stress, make an appointment with your healthcare provider.
Sleep Hygiene
According to the American Heart Association, most adults need 7 to 9 hours of sleep each night. Without adequate sleep on a regular basis, your health may be at risk. Skipping out on a few hours each night may increase your risk of cardiovascular disease, cognitive decline and dementia, depression, high blood pressure, sugar and cholesterol, and obesity. This is not something to lose sleep over! Let’s keep checking in on your heart health and identify a few ways to improve your sleep hygiene this month.
Create a bedtime routine.
Set a time before bed that starts your “bedtime routine” each night at the same time.
Decide what relaxes you. Maybe you take a bath, read a book, journal, or have a cup of decaffeinated tea. Try out a few different relaxation rituals over a week and figure out which practices you love. Most importantly, choose things that work with your everyday life.
Let your phone charge and your mind rest. Leave your phone on the charger while you complete your bedtime routine. If it is difficult to resist picking up your phone in bed, try charging it in another room.
Your wake time is just as important as your bedtime. Set a morning alarm to wake up at the same time each day. Having a bedtime and a wake time that is consistent will help regulate your circadian rhythm and improve your quality of sleep as you adjust to the routine.
Of course not every night will be perfect. When you have a poor night of sleep try to squeeze in a short nap, have caffeine but not too much, get outside in the natural light, and move your body.
Mental Health
Mindset is everything! Okay, it might not be everything but it is playing a huge role in your overall health. After all, your brain does tell the rest of your body how to function. No need to let it get to your head, we are going to check-in on your mental health this month too!
Decrease stress by identifying the coping mechanisms that work best for you.
Get adequate sleep by improving your sleep hygiene.
Take time to enjoy hobbies and activities you love.
Spend time with family and friends.
Get outside and exercise your body.
Take breaks from work.
If you are unable to overcome feelings of anxiety, depression, or any other mental health concerns consult your health care provider for additional help.
Nutrition
There is no doubt our food impacts the way our body operates. With constant food trends, diet fads, and influencers with the next best protein powder, it is no wonder people get confused around the idea of a health diet. However, food is so much more than nourishment. Food is about experience, culture, and enjoyment! Following a few guidelines can help you get the nutrients you need to maintain your health without fear of restriction or a boring plate. Eating well does not have to mean a salad at every meal! No need to leave hangry, let’s check-in on your nutrition this month with these tips.
Balanced Meals
When created meals and snacks, be sure to include each food group. The three main food groups are carbohydrates, fats, and protein. When we combine these together, we keep our blood sugar levels steady and it keeps us fuller for a longer period of time.
Carbohydrates: Starchy vegetables (carrots, sweet potato, regular potato, beets, turnips, etc.), whole grains (brown rice, quinoa, oats, pasta, breads), fruit (bananas, apples, melons, pineapples, grapes, berries, etc.)
Fats: avocado, fatty meats/fish, full fat dairy and cheese, nuts and seeds, oils, olives
Protein: meat (chicken, turkey, beef, bison), fish (tuna, salmon, shrimp, etc.), dairy (greek yogurt, cottage cheese, milk, etc.), nuts and seeds, rice and beans or lentils together (complementary protein)
For main meals, try to have one source of each macronutrient on your plate. For snacks, try combining protein with a fat or a carbohydrate. Here are a few examples:
Meals
One Pan Chicken and Rice - carbohydrate (rice), fats (olive oil and chicken thighs), protein (chicken thighs)
Beef Stew - carbohydrates (potatoes, carrots), fats (olive oil and beef), protein (beef and broth)
Spicy Chipotle Honey Salmon - carbohydrate (rice, cucumbers, honey), fats (avocado, feta, olive oil, salmon), protein (salmon, feta)
Snacks
boiled eggs - protein (egg whites), fats (egg yolk)
yogurt and berries - protein (yogurt), carbohydrate (berries)
banana and peanut butter - protein (peanut butter) carbohydrate (banana)
Eat The Rainbow
When shopping and planning meals try to get a variety of colors on your plate. Don’t worry about getting a million colors in one day, but think of it more on a weekly basis. Why do we want to eat the rainbow? Getting a variety of colors usually ensures you are getting different micronutrients in your diet. Think of micronutrients as your vitamins. For instance fruits and vegetables that are yellow and orange in color are pigmented due to the higher levels of beta carotene (like carrots, apricots, and sweet potatoes). These foods are help you make vitamin A! Greens are high in vitamin K! Reds are high in C and potassium! The more colors the more vitamins, so have fun eating the rainbow all week long.
Stay Inspired
It is easy to get stuck in a meal rut. In fact, it is good to know what you like and have a few go-to healthy meals. Taking the “thinking” out of dinner time on a busy week night is a great strategy to keep you on track. However, don’t let your rut get you bored with healthy eating. When meal time starts to feel bland, mix it up with a new recipe or trip to the local market.
Let’s Keep Your Meals Inspired
Eat with the seasons: Check out which fruits and vegetables are in season, then build your meals around those foods.
Make a trip to your local farmer’s market.
Look to the pros: A quick search online and you will find tons of food blogs, Instagram pages, and Pinterest boards full of healthy and inspired recipes!
Reinvent your favorite restaurant meal.
Invite friends, family, or neighbors over for a shared meal: Choose a theme and have each person bring a part of the meal. Eating as a community and sharing in the prep brings so much joy and inspiration for cooking. `
Fitness
Fitness does not have to be hard. I repeat, fitness does not have to be hard. Maybe you hear the word fitness and you immediately go back to a time in your life of timed races, burpees, and off season drills. Have no fear, this is not the only definition of fitness or health. Fitness should actually be enjoyable. There are so many options to move your body well, that if it isn’t fun or at the very least enjoyable, then it’s time to choose a new avenue. First and foremost, talk to your healthcare provider before starting any new exercise regimen. Let’s take off the pressure and look at a few ways we can easily start implementing new fitness habits in February!
Go for a walk. - Pick a time that you would benefit from getting fresh air. Go after work, during your lunch break, or in the morning. It doesn’t have to be five miles to be effective. Start with ten minutes. Invite your partner, a friend, or a coworker to make it go by with even more enjoyment.
Find a workout program online or in person. - There are so many gyms to choose from. You can explore Pilates, yoga, bootcamp, cycling, or cross training. Start with a program like Class Pass to try different styles of workouts. Once you find one you like, you can commit to a gym or stick with the variety of Class Pass.
Joining a group class or online program takes the guess work out of it. Another great perk is the built in community and encouragement.
Check with your insurance company for promotions. Many packages include a discount or even a free gym membership.
Join your local recreation center. - For a more budget friendly option, join your local recreation center. There are usually basketball courts, tennis, pools, gyms, classes, and even childcare if you need a sitter.
Start slow. - Youtube is a resource for fitness at all levels. From the comfort of your own home or if you need guidance at the gym, you can find a multitude of workout videos and tips.’
Let the world be your gym. - Use your daily life to get you more active by parking a little further from the front door, taking the stairs, playing on the playground with your kiddos (or grandkiddos), work in the yard, walk while you make phone calls, etc.
Awareness
Being aware of your heart health and the ways to improve your heart health are essential to preventing a life threatening event. February is also a great time to educate or reeducate yourself on the signs, symptoms, and actions to take when facing a cardiac emergency. Education could save your life, or someone you know. While it is incredibly beneficial to know the basics, you can also consider becoming certified in Basic Life Support (BLS). Many companies provide this certification as part of regular orientation, or you can do it on your own with your family.
