Heart Heath Tips
February is American Heart Health month. And while every month we should focus on our heart health, it’s a nice to get a little reminder every now and then. As a registered dietitian, I’ve worked with dozens of clients to help them improve their heart health through lifestyle changes. Here are some of my favorite tips:
Rest. Our bodies need rest, it’s that simple. We’ve been told that 8 hours is the magic number of rest that we should all be trying to achieve. But really, it’s very individualistic—some people need 9-10 hours of sleep and some need 7 hours. Developing a bedtime routine can help ensure that you get to bed at a reasonable time to get the rest that your body needs. Our bodies are incredibly intelligent and give you all the signs and signals you need to care of it, if you are listening. That means that our bodies might need rest during the day in the form of a quick cat nap or just resting our eyes. Start paying to those signs and try to honor what your body needs in the moment.
Stress Management. Some stress is good, it pushes us and helps us grow physically, emotionally, and mentally. Let’s talk about the stress that isn’t good, it puts pressure on our hearts and other organs and results in increased cortisol in the bloodstream which has a cascading negative impact on other necessary processes in our body. Most stress management techniques focus on spiraling down. This looks like calming breathing techniques to “get rid” of the negative feelings associated with stress. But sometimes the situation calls for us to “spiral up”. A favorite way to spiral up is to RAWR like a lion. RAWR and yell until your parasympathetic nervous system is activated which usually looks like a yawn.
Guilt/Shame-Free Eating. There is no place for guilt and shame when comes to eating. New research shows that individuals with higher rates of guilt and shame are more likely to suffer from chronic disease(s). There is a place for all foods. Food is more than just energy in and out. It is flavor, culture, celebrations, traditions, and fun. Some times it may feel like what we eat doesn’t align with our health goals, but that’s no reason to beat ourselves up there will be another opportunity for us to eat something that might better align with our health goals. Guilt and shame-free eating takes a lot of time and practice, and even a paradigm shift. Unlearning the lessons of diet culture through podcasts, books, and even who you follow on social media.
Stop Dieting. Restrictive diets put pressure and strain on the body. It forces our body to go into survival mode resulting in slowed metabolism. This can lead to long term health consequences like nutrient deficiencies, heart issues, digestive issues, and psychological disturbances. Again, unlearning the lessons of diet culture through podcasts, books, and even who you follow on social media.
Play. Play is such an important aspect of heart health and overall health. Cultivating play looks very different in adulthood because it isn’t built in like it is in our youth, it can even seem frivolous. You need to make time for play though. Play could be in the form of intramural sports, musicals/plays, crafts, and other games. Play is essential for relieving stress and contributes to our growth when we try new things. This year I auctioned for a musical, played intramural volleyball, and explored my creativity through painting and writing. I am not good at all these new experiences but I am forever grateful for how much it pushed me outside my comfort zone, and helped me build a community of incredible people.
If you are stuck and don’t know where to begin making lifestyle changes, let us help! Unlike other health coaches that only provide information and accountability, we provide the hands-on support needed to make changes. Learn more about our services and schedule an introductory call today.