Give Your Heart Some Love

Heart disease is still one of the top killers of Americans.  Since February is American Heart Month, it's a great time to talk about ways to reduce your risk of heart disease.  While genetics certainly plays a part in determining your risk, it's not the end of the line or the only factor...you have some control.

I suggest you consider these three major factors which are totally within your control, and which you can modify to help reduce your risk:
1. Physical Activity
2. Nutrition
3. Stress Management

First consider physical activity.  When we stop moving, we rust.  I don't know who told me that, but it's incredibly good advice.  I've seen it in people around me, once vibrant and then something happened...they stopped moving.  They began to rust.  When the rust settles in, getting moving again becomes harder and harder.  You don't have to become an athlete (though you can) - no need to run a marathon or climb a mountain.  Walking is one of the best and most effective forms of physical activity.  Choose a course consistent with your health and ability and begin.  When you master that, make it harder, longer or faster.  Keep at it and be consistent.  Find a friend, get a dog (maybe not a 13 year old Golden Retriever, although she is good for stress management), phone a friend while you walk.  Do whatever you need to get moving...to keep from rusting.  You might also try swimming because it's fun, light weight lifting for strength and yoga for stretching and balance, which are wonderful additions and contribute something unique to your physical and mental health.

Nutrition is second on the list, but not because it's second to physical activity in importance.  Truly they go hand in hand.  Garbage in, garbage out is a good analogy for thinking about your eating habits.  You would not put sugar in your car's gas tank and you shouldn't put junk in your body thinking you'll get very far.  To summarize good nutrition: eat enough, but not too much; focus on a plant-based diet (lots of vegetables, some colorful fruit, chewy whole grains, dairy or a substitute, and beans, seeds, nuts and soy); eat some good fats from avocado, extra virgin olive oil, and nuts; drink a little wine and a lot of water; and enjoy good quality dark chocolate once in a while.  Don't be cheap, buy yourself good quality food.  Be cheap somewhere else.

Stress management is often the most overlooked area of heart health.  Learn to deal with the stress in your life.  Some stress will always be around.  You cannot completely get rid of stress and to be honest, stress plays an important part in our lives.  It keeps us safe, provides motivation and helps us feel important.  But too much stress or failure to adequately process stress results in dangerous and damaging physiological changes in the body.  Do what you need to do to find peace.  Seek counseling with a qualified therapist or group.  Let go of anger and bitterness.  Meditate.  Connect with God (He wants to connect with you).  Notice the beauty around you (even a beautiful sunset while you sit in traffic).  Take a walk.  Take a vacation.  Take a break.  Love yourself and others.  Open your hands and let go of the illusion of control.  Smile.  Laugh.  Breathe.

You only get one life on this earth.  While there's still today, give your heart some love.
XOXO