February is American Heart Month! Let’s take a look into some ways you can keep your heart healthy through self care!
Heart disease is the leading cause of death in the United States, but there’s a lot you can do to prevent it. Taking time to care for your heart can be challenging as you go about daily life. But it’s easier than you think to show your heart the love it deserves each day. Small acts of self-care, like taking walks, getting quality sleep, and cooking healthy meals, help your heart. Research shows that self-care can help you keep your blood pressure in a healthy range and reduce your risk of heart disease and hypertension.
What does “self-care” mean?
Researchers define self-care as what you do to stay healthy. It’s also what you do to care for any health problems you have, such as high blood pressure, diabetes, or mental health disorders. It’s heart-healthy living.
What parts of your self-care routine help for your healthy heart?
Nurturing your heart is a holistic act of self-care. By prioritizing heart health, you’re investing in your overall well-being. To keep your heart happy, incorporate regular physical activity, fuel your body with a diet low in sodium and unhealthy fats, adhere to your medication regimen and maintain regular medical appointments, prioritize quality sleep, practice relaxation techniques to reduce stress, and strive to maintain a healthy weight.
How can you make self-care for your healthy heart easier?
The trick is to plan ahead. Build heart-healthy activities into your daily self-care routine. Schedule things that are both good for you and important to you.
You might want to set aside time to:
- Cook delicious, heart-healthy recipes. Choose some from the National Heart, Lung, and Blood Institute’s delicious heart-healthy eating website.
- Go for a bike ride, take an online exercise class, or have a family dance party.
- Make that doctor’s appointment you’ve been putting off.
- Organize your medications.
What are the obstacles to self-care?
Research shows that the three main obstacles to self-care are:
- Lack of confidence in one’s ability to make a change
- Depression
- Having more than one health concern
If you want to boost your confidence, or if you struggle with a mental health disorder, seek support of family and friends, or talk to a qualified mental health provider. Ask your health care provider like Advanced Internal Medicine of Northern Illinois for help handling the demands of multiple medical conditions.
What’s your health status?
Part of self-care is knowing your health status. Even during uncertain and busy times, get your blood pressure, blood sugar, and cholesterol levels checked. Talk to your health care provider about your heart health.
How can technology help with caring for your healthy heart?
Your phone or favorite show can make getting off the couch difficult. But technology can be your heart’s best friend!
Tools that help with self-care for your heart include:
- Wearable devices that measure steps, heart rate, and sleep
- At-home blood pressure, blood sugar, and heart rate monitors
- Online activity and healthy eating planners, like these from health.gov and MyPlate.gov
Take Care of Your Heart
Request an appointment with Advanced Internal Medicine for heart health screenings and personalized guidance.
FAQs
1. How does exercise improve heart health?
Regular physical activity strengthens the heart, improves circulation, lowers blood pressure, and helps maintain a healthy weight. Activities like brisk walking, jogging, swimming, and cycling are excellent for cardiovascular health.
2. How much water should I drink for heart health?
Drinking enough water (about 8 glasses or more per day) helps maintain blood viscosity, regulates blood pressure, and supports overall heart function.
3. Why is heart health important?
Heart health is crucial because the heart pumps oxygen-rich blood to the entire body. A healthy heart reduces the risk of cardiovascular diseases, stroke, and heart attacks, improving overall well-being and longevity.
4. How does sleep impact heart health?
Poor sleep can increase the risk of high blood pressure, obesity, and heart disease. Aim for at least 7-9 hours of quality sleep per night to support cardiovascular health
Medically Reviewed By
At Advanced Internal Medicine of Northern Illinois, Dr. Ashima Salwan, MD, treats adult and geriatric patients, men and women alike, working through some of the most common and most connected health problems out there: obesity,...
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