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
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.
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.
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:
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.
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.
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.