When is the perfect time to take care of your heart? I think everyone can agree that it should be “ALL THE TIME”.
We must make our heart feel our tender loving care since our heart works hard for us, providing non-stop support for our whole life. By making small lifestyle changes and habits, we can deliver a real difference to one of the most important organs in our body.
Where do you start then? We’ve got you covered! We’ve created a list of points that you can use as a guideline on your journey towards better heart health!
#1 - Manage Your Stress and Anxiety
More research is needed to fully determine how stress contributes to our heart health but it is a large contributing negative factor each day. Many people opt-in to consuming too much alcohol or smoking cigarettes to “manage” their stress, but these habits may affect our blood pressure which is detrimental for our bodies.
In addition, dealing with too much stress may zap our energy and affect our sleep pattern. This can lead to feeling a rifling effect since we may start to feel cranky, forgetful, and sluggish. Figuring out how stress and anxiety may trigger our body and mind's responses is an important step in dealing with them.
If the stress and anxiety you’re experiencing becomes overwhelming, the best course of action is to speak with your doctor.
#2- Make It A Habit To Track Your Heart Rate
Our heart rate should be monitored from time to time as well. The heart circulates oxygen and nutrient-rich blood throughout the body and when it's not working properly, everything in our body may be affected.
Typically, a normal heart rate is stated as 60 to 100 beats per minute. But some experts believe that an ideal resting heart rate is closer to 50 to 70. Regardless of what is considered normal, we need to recognize that a healthy heart rate will vary depending on the situation. Make it a habit to check your heart rate and if you suspect that there’s something wrong, consult your doctor right away for advice.
#3- Build an Active Lifestyle
Research has suggested that at least 150 minutes per week of moderate-intensity physical activity may help support healthy blood pressure, and weight management.
If you’re just about to start, make sure to start slow. Even a few minutes at a time may offer some health benefits. Know the limit of your body in terms of duration of exercise and do it consistently. When your body is used to exercising every day, you will find that you’re more capable of upgrading the routine. Not only does exercise aids your heart health but it can also improve stamina over time.
#4- Watch Your Sodium (Salt) Intake
The excess sodium in the body is filtered out by our kidneys and excreted in our urine. If an individual intakes too much sodium, the kidneys have a harder time which may result in the extra salt building up in the blood attracting water, which in turn can cause the blood volume to swell and can create pressure on the vessels. When this happens, the heart will have the challenge to move blood through the body. Note that our organs, which include the heart, are interconnected with each other. Make it a habit to watch your salt intake.
#5- Always Aim for Better Sleep
By now, you are probably aware that complete and quality sleep can be beneficial for one’s lifestyle. However, many people still state that they don’t get the recommended amount of sleep. While it may be fine for a day or two, a consistent lack of sleep, in the long run, maybe harmful to our health.
What do we need to do to get a complete and better sleep?
- You should stick to a regular sleep schedule.
- You should go to bed at the same time each night and get up at the same time each morning, even during the weekends.
- You should avoid artificial light, especially within a few hours of bedtime.
- You should not eat or drink within a few hours of bedtime, especially alcohol and foods high in fat or sugar.
- You should keep your bedroom cool, dark, and quiet.
#6- Drink More Fluids During the Day
Every cell, tissue, and organ in our body requires hydration to work properly. Thus, water is also critical for our heart health. Imagine our hearts are pumping about 2,000 gallons of blood every day and, by staying hydrated, we are helping our heart do its job.
According to the National Academies of Sciences, Engineering, and Medicine, women should intake about 11 cups of fluids daily. On the other hand, men should take about 15.5 cups of fluids daily.
#7 – Supplement for Better Heart Health
Lifestyle change is one thing however you may also consider supplementation. Omega-3 which typically comes from fish oil may help in supporting heart health. The essential fatty acids found In fish oil may also assist the body, including our immune system.
Nature’s Branch Omega-3 Fish Oil supplement comes with a burpless coating and subtle lemon-flavor for a premium fish oil experience. Suitable for men and women, it is designed to help support heart health along with aiding joints, hair, skin, and the brain. Each of our Omega-3 softgels is third-party tested to ensure the highest potency, quality, and safety before leaving our certified manufacturing facility. All of our supplements are also proudly made in the United States.
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