In the name of Love <3
It is heart awareness month!
This February is heart awareness month in the US but it is such a great topic to chat about as we are in February that I thought I’d share some tips with you for better heart health today, and encourage you to share them with your friend and family.
It is a good idea to consider keeping our BMI in a healthy range by doing regular exercise and eating well in addition to checking into our emotional health to keep our heart healthy. Today let us explore some quick tips that you can start using today to make your February a heart healthy month and make this a conversation topic at home and with friends.
Emotions, heart and cognitive function
In school we learned that our heart communicates with our mind through neural signals. The heart signals have an effect on brain function like influencing emotional processing and higher cognition like focus.When we are stressed, which in many cases most people are daily react impulsively to trigger situations.
It is a good idea to be mindful of opening up perception to “stressful” situations whether at home or at work, with family or with friends and aim to take some deep breaths, remove ourselves from the situation, do something to distract ourselves from the stressful thoughts like put music on, a podcast, call someone, do some journalling or go for a run. These are healthier ways to calm ourselves down instead of carrying around the negative thoughts in our minds and bodies.
It is normal to feel stress and to go through painful times in our lives, but it is important that we processes our emotions as healthily as possible, as it will pass, so that accumulated stress does not lead to future illness in our bodies.
During stress and negative emotions, when the heart rhythm becomes erratic and disordered it impacts our ability to think clearly, remember, learn, reason and make effective decisions. During periods of high stress we may notice that our breathing begins to get shallow, and so I want to encourage you to breathe from your diaphragm (belly) to really gain those benefits.
Have you heard of this term before?
It means that how much you weigh in proportion to your height is determined by a number that puts you in a range that suggests an increased risk for heart health or a healthy range for cardiovascular concerns. Eating a healthy diet and engaging in physical activity of 2-3 hours per week has been shown to keep BMI and risk factors low.
Your BMI should be between 20-25 for reduced risk for heart concerns. Check your numbers this week.
Exercises to try this month include:
1. Swimming laps
2. Aerobic jogging
4. Take the stairs 9/10 times
Heart healthy Meals and tips to try this month include:
1. Lentil soup recipe.
2. Black bean marinara vegetarian & chickpea pasta with zucchini.
3. Salmon salad.
4. Cauliflower rice and mahi mahi.
5. Add an extra serving of vegetables to your daily meals.
6. Keep sugars below 20g per day.
7. When you are thinking about chocolates find some local dark, dairy and sugar free choices.
See more on plant based nutrition here on the blog
In the month of heart awareness we can’t forget that Valentines Day is next week! Take care of yourself and your loved ones this month, because a little self love can go a long way to your body restoration.
This blog was written for Valentines Day so that you can get some healthy inspo for the day of love, check it out.
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