Heart Health Month -February
February is the month of love, where we emphasize the importance of having someone special in our lives and what they mean to us. But what about the importance of our health? Let us make this month focus on our health too, our heart health to be exact!
Did you know that by incorporating some simple foods and exercises into your daily routine, you can decrease your chance for a heart attack, stroke, or other related diseases by 50%? Those with preexisting heart related issues have been known to decrease their chances of a heart attack by 25% with regular exercise and eating right. Here is a list of simple foods and exercises to start your new year off right.
6 Easy Foods to incorporate into the diet to promote healthy hearts:
- Beets- Known to help keep blood vessels dilated and health due to their high doses of nitrates. A cup of beet juice a day will help to lower blood pressure.
- Oatmeal – Fiber rich oatmeal cuts down on cholesterol Absorbtion. Good source of healthy fiber, fats and protein.
- Salmon – High in omega 3 fatty acids, can help stave off the risk of heart failure, stroke, and other coronary disease.
- Blueberries – are high in soluble fiber and antioxidants.
- Broccoli and brussels sprouts – have been found to decline in blood vessel disease
- Pumpkin seeds and walnuts – nuts are a good source of monounsaturated fats, eating nuts two or more times a week can lower the risk of cardiovascular problems.
Craving an easy recipe that is also healthy check out this Healthy Tuna Salad:
- 2 White Albacore tuna (in water, drained)
- 2 Celery stalks
- 2 tbsp 2% greek yogurt
- 2tbsp lemon juice
- ¼ tsp salt and black pepper
- 1tbsp Dijon mustard
- 1tbsp chopped parsley
- Mix and add to your favorite piece of wheat/grain bread or try it in a lettuce wrap.
6 Best Exercises to Strengthen Your Heart
- Walking – simple but effective, just 30 minutes a day can get your heart rate up and get that blood pumping. If you are feeling adventurous, try intervals of speed walking and then slowing down to your natural pace. Walking can be easier on your joints than other types of exercises. Don’t forget to wear a pair of supportive shoes!
- Swimming – it’s not just for the Summer, swimming can be a full body workout that will strengthen not only your body but your heart as well. Check in with your local community, many public indoor pools offer aerobics classes.
- Yoga – it is great for your heart health! Doing yoga will help strengthen and tone your muscles. It can get your heart rate up as well as lower your blood pressure.
- Dancing – if you’re looking to kill two birds with one stone, try dancing! You can take your partner or use it as an excuse to get friends together, not only will you be having fun, but you will be getting a great workout too! Dancing not only elevates the heart rate but it improves balance and mobility too. See if your local community offers classes like Zumba or line dancing.
- Tai Chi – want to try something new? Tai Chi has been around for centuries and has been known to help with chronic conditions, improve balance and reduce the risk of falls.
Valentines Day!
Trivia: Did you know that on 2/9/1894 Hershey’s Kisses were invented in Pennsylvania.
Here is a fun craft idea that you can share with friends, family, and the local birds
Supplies:
- 3 cups birdseed
- 4 tbsp corn syrup
- 2 envelopes unflavored Knox gelatin
- ½ cup of water
- ¾ cup flour
- Cooking spray
- Heart shaped cookie cutters
- Drinking straw
- Twine
- Wax paper or parchment paper
- Large mixing bowl
- Measuring cups
- Cookie sheet
Steps:
- Mix all ingredients except the birdseed in a large bowl. Mix well. Then add birdseed and mix until you get a sticky consistent mixture evenly.
- Next spray the inside of the cookie cutter. Pack the inside of the cookie cutter with the bird feed mixture on top of the cookie sheet. Once molded in the cutter, insert a straw towards the top of the heart to make a hole.
- Slide the cookie cutter off the heart-shaped bird feeder. It should glide off thanks to the cooking spray.
- Repeat steps to make more hearts
- Let them stand and dry for at least 3 hours or overnight to be safe
- Once dry, cut the twine and tie through the hole. If you are giving them out you can put them in a clear bag with a sweet note.
Are you sleeping well?
The Pandemic disrupted a lot of sleep schedules. Without most typical routines of being able to go out regularly, visit friends or run errands, many were stuck inside 24/7 and the clock just went right out the window. Recent studies have linked lack of sleep to strokes, depression, etc.
Here are some helpful tips to get your sleep routine back in order:
- Avoid alcohol, caffeine and nicotine for 4-6 hours before you go to bed.
- Keep the bedroom dark, white or blue lights, especially from the T.V interferes with the secretion of melatonin.
- Have a wind down period each night before bed, like reading for a half hour each night, will not only calm you but tire your mind.
- Try yoga postures for loosening up the body before bedtime.(I.E. Childs pose, butterfly pose etc.).
- Have a cup of tea before bed. Teas like Chamomile, Lavender, and Valerian tea can help calm the mind and promote restful sleep. Check with your doctor to make sure these are right for you.
Where Are You At With Your Health In 2023 ?
It’s a new year, have you been to the Dr? Start the new year by being proactive about your brain health and physical health. Detecting signs early is essential for effective treatment, especially concerning memory issues. Make sure you schedule a checkup and while you’re at, ask your doctor for an annual memory screening, they only take about 10-15min. Remember our brains need regular checkups too.
Article Written by Laurisa Hampton, Placement Coordinator, CayCare, Elder Care & Senior Living Advisor. Laurisa is new to article writing and did research on Pinterest and other sites. However, this article is her very own. (c)2023