February is American Heart Month. Because heart disease can affect women and men – regardless of their age – it is critical to protect your heart by eating smart, reducing stress, engaging in physical activity, and scheduling regular checkups with an internal medicine practice. Since we all live busy lives, you can even schedule weekend appointments at Woodlands Diagnostic Clinic, as we are open seven days a week.
Here are some of the best heart-healthy habits to develop beginning today.
Eat Smart
A healthy, balanced diet can provide long-term benefits, such as preventing and managing cardiovascular disease. U.S. News & World Report identified three heart-healthy diets, including the increasingly popular Mediterranean eating plan, which emphasizes fresh produce and healthy fats for nutritionally sound meals. The plan’s foundation is built on fruits, vegetables, whole grains, legumes, beans, nuts, olive oil, and flavorful herbs/spices. It also encourages you to eat fish rich in omega-3 fatty acids at least twice a week. The Ornish and Dash diets are also optimal for heart health, taking first (tied with the Mediterranean) and third place in the report.
Reduce Stress
According to the American Heart Association (AHA), 71 percent of respondents in a 2017 survey conducted by the American Psychological Association reported experiencing at least one symptom of stress, such as anxiety and fatigue. Stress – especially chronic – can increase your heart disease and stroke risk. That is why it is vital to find ways to manage your stress, using many of the techniques mentioned here, like making time to exercise each day and getting outside in nature more frequently. The association also recommends talking with a friend, finding a hobby, practicing gratitude, stimulating your mind, and getting adequate sleep.
Get Regular Checkups
According to the National Institutes of Health (NIH), high blood pressure and high blood cholesterol can put you at increased risk of cardiovascular disease, highlighting the importance of scheduling regular checkups with an internal medicine practice like Woodlands Diagnostic Clinic. The NIH adds that you should be checked at least once per year or more frequently if diagnosed with either condition. Your doctor may suggest lifestyle changes, such as eating a balanced diet and exercising each day to get your numbers within a healthy range and promote heart health. In addition, scheduling regular checkups is essential for preventing many other diseases.
Move Your Body Each Day
Making time to exercise a priority is one of the best things you can do to improve your physical health and mental well-being. The American Heart Association recommends fitting in a minimum of 2 ½ hours of heart-pumping, moderate-intensity cardiovascular exercises each week in addition to two days of fat burning, muscle strengthening segments. These recommendations can easily be spread throughout the week. For example, you can complete five 30-minute cardio sessions complemented by two strength training activities each week. Walking, biking, dancing, running, hiking, and swimming are excellent forms of moderate- and vigorous-intensity exercises.
Spend More Time Outside
As the Spring Equinox nears – it falls on Sunday, March 20, this year – the flowers will begin blooming, and the weather will turn temperate, creating ideal conditions for spending more time outside, where it has been proven to benefit your physical health and overall well-being. Benefits include stress relief, improved concentration, and increased vitamin D levels. There is also the added advantage of exercising outside to meet the American Heart Association’s recommended physical activity guidelines and protect your heart health not only this month but year-round.
Woodlands Diagnostic Clinic is an internal medicine practice located in Shenandoah, TX, providing comprehensive and compassionate patient-centered health care. Our internal medicine practitioners are committed to optimizing the health and well-being of our patients through the prevention, diagnosis, and treatment of both acute and chronic medical conditions in an office or teleconference setting seven days a week. Contact us today at 281-863-9554 to schedule an appointment.
Resources:
“American Heart Association Recommendations for Physical Activity in Adults and Kids.” American Heart Association (AHA).
“American Heart Month Toolkits 2022.” Centers for Disease Control and Prevention (CDC).
“Best Heart-Healthy Diets 2022.” U.S News & World Report.
“February is American Heart Month.” National Institutes of Health (NIH): National Heart, Lung, and Blood Institute.
“First Day of Spring 2022: The Spring Equinox.” Almanac, December 28, 2021.
“Lower Stress: How does stress affect your body?” American Heart Association (AHA), October 20, 2021.
“Mediterranean Diet.” Best Diets, U.S. News & World Report, 2022.
“Reclaim your rhythm during American Heart Month in February.” American Heart Association (AHA), February 1, 2022.
