Steps to a Happy Healthy Heart

How do we keep our heart healthy? In this latest episode of my podcast “Discover the Hidden Potential of Your Mind”, I am interviewing my colleague naturopathic doctor Felicia Assenza about this topic.

Join us for a 30 minute podcast episode about heart health.

Or you can also read her article below.

Steps to a Happy Healthy Heart

BY FELICIA ASSENZA, ND

February is heart month and with heart disease being the leading cause of death worldwide, it makes sense that we would dedicate a whole month to bringing awareness around the heart. What can you do for your beautiful, hard-working heart? It’s not easy pumping all that blood around day-in and day-out! Here are just a few things you can do that your heart will thank you for.

 

Say thank you!

What Felicia!? You want me to thank my heart? You may be thinking this sounds a little hokey but before you stop reading, hear me out! If you’re a well practiced yogi or someone who’s familiar with chakras or mind-body medicine, then you probably don’t think this sounds strange at all. Gratitude is good for the heart! For those of you who may be a little more skeptical, I have evidence. Not only has having an attitude of gratitude shown to be an amazing motivator for making positive lifestyle changes but being grateful actually lowers your heart rate, results in fewer deaths from heart failure, lowers inflammation, and helps balance emotions1, 2. All that just for saying thank you! So thank your heart for working so hard, thank the people in your life, thank God or whoever who believe in, just be grateful and at the end of the day, your heart will thank YOU for it.

Exercise

Most people already know that exercise is good for the heart so I won’t spend too much time on this one. One thing I will say though is find a way to get moving that is fun. If you hate running, don’t plan to run every day because you heard that it’s good for you. Find an activity you love and can get excited about and work that into your action plan to get moving.

Make healthy food choices

This is a hard one. There is always so much propaganda around diets, each one making amazing claims until the next one comes along. I think this is an area where it helps to have someone (like your local Naturopathic Doctor) who has a solid understanding of nutrition to work with you to figure out the best food choices for you and your body. I will, however, dare to make a generalization for three heart healthy food choices: 1) Eat lots of vegetables, 2) Eat healthy fats (mono- and polyunsaturated), and 3) Avoid processed foods.

Connect

Did you know that social isolation or loneliness has the same risk as smoking for heart disease. Connection is good for the heart! Find events in your community that you’re interested in. Call that friend or family member you’ve been meaning to catch up with. Head to a public library or cafe to catch up on work or reading. Don’t like connecting with humans? Get a pet. Go for a forest walk. Do whatever you have to do to connect with the people and world around you.

Want to work together on your health journey? Send us an email, give us a call, or book a free 15 minute consult.

Dr. Felicia Assenza can be reached by e-mail:

felicia.assenza@gmail.com

or through the

Awakening Health Clinic in Burlington

Sources

  1. Kyeong, Sunghyon, et al. “Effects of Gratitude Meditation on Neural Network Functional Connectivity and Brain-Heart Coupling.” Scientific Reports, vol. 7, no. 1, Nov. 2017, doi:10.1038/s41598-017-05520-9.

  2. Redwine, Laura S., et al. “Pilot Randomized Study of a Gratitude Journaling Intervention on Heart Rate Variability and Inflammatory Biomarkers in Patients With Stage B Heart Failure.” Psychosomatic Medicine, vol. 78, no. 6, 2016, pp. 667–676., doi:10.1097/psy.0000000000000316.

  3. Publishing, Harvard Health. “Loneliness Has Same Risk as Smoking for Heart Disease.”Harvard Health, www.health.harvard.edu/staying-healthy/loneliness-has-same-risk-as-smoking-for-heart-disease.

How Your Beliefs Sabotage Your Weight Loss

Do you find that you start on a new diet or exercise regime and then give up half way through?  Have you repeatedly sabotaged your efforts to be slim, trim and healthy?

Science has shown that 85% of the choices we make and the actions we take are made by our subconscious mind. The subconscious mind operates on the premise to protect us, based on beliefs that we have often learned at a very young age.

If your subconscious believes that it is hard and unpleasant to lose weight, that you can’t lose weight, that change is scary or that somehow it is safer for you to remain overweight, then that is what will be true for you. Until these old beliefs are changed at a subconscious level, they can continue to sabotage your weight loss and exercise goals.

I invite you to take a look at what you were feeling and thinking just before you sabotaged your last diet or stopped exercising.

Also ask yourself honestly:

What does the weight allow me to do?

What could be a negative consequence of losing weight?

What does the weight prevent me from doing?

 

You might be surprised that your answers are along the lines of

“I don’t have to move forward with my life.”

“My sister / friend / mother etc. accepts and likes me this way.”

“I don’t have to be intimate.”

Don’t judge yourself and dismiss the idea if something comes up that seems “silly.” Go with your first insight or feeling; you will be on the right track to discover how your subconscious is trying to protect you.

Some examples of limiting beliefs could be:

– “I have always been overweight.” or “It runs in my family to be overweight.”

– “Wanting to be slim and fit means I am immoral / superficial etc.”

– “People close to me will be jealous and not like me anymore when I am skinny.”

– “I don’t deserve to take care of myself.”

Uncovering these limiting beliefs, understanding them and clearing them out with techniques like Hypnosis and/or Psych-K® makes a huge difference in being able to attain your goals for a healthy happy life and maintaining your ideal weight.

 

Come out for a

FREE Seminar on Psych-K® and Limiting Beliefs around WEIGHT LOSS and EXERCISING

I will be speaking to limiting beliefs, fears, and challenges we face and how we can change that “self talk” at the subconscious level to better serve our health and weight loss goals!

Stephanie Lowe of Destiny Fitness will also cover some key exercise and meditation strategies you can use toward your success.

Wednesday, April 24th from 7:00 pm to shortly after 8:00 pm.

LOCATION:

224-A Queen Street South

Mississauga (Streetsville), Ontario

Please RSVP for this free seminar with Stephanie Lowe! Spaces are limited.

416-818-7837

stephanie@destinyfitness.ca

 

 

Or book a session to uncover your sabotaging beliefs and to change them with techniques like hypnosis and/or Psych-K® into beliefs that support you. Your dream of feeling attractive, slim, healthy, full of energy and thoroughly happy is in reach!

Contact me for a free phone consultation

905-286-9466

greendoorrelaxation@yahoo.ca