HEART HEALTH – Be good to your heart!
February is heart health month and Valentine’s Day.
Here are 4 Ways to help your heart!
1.) Quit smoking
: If you smoke, make a plan to quit! Within months of quitting, the risk of a heart attack is greatly reduced. Within a year of quitting, lung capacity and breathing can improve by 10%.
2.) Cut down on sugar:
More than 6 teaspoons per day has been linked to cardiovascular disease and other health issues.
3.) Try a meatless meal once per week:
Plan to have one vegetarian meal each week. Eating more legumes can help manage diabetes and improve cholesterol levels.
4.) GET ACTIVE!
You don’t have to spend hours in the gym, but make activity part of your everyday routine. Physical activity combined with healthy eating can help control and prevent heart disease.
What is heart disease?
Heart disease refers to many conditions affecting the structure and function of the heart. The most common of these is coronary artery disease (heart and stroke). This occurs when calcium, cholesterol, fat and other substances in the blood build up on the walls of arteries. This restricts the amount of blood flow through the artery.
Who does it affect?
About 1.4 million Canadians are affected by heart disease.
Risk factors:
Lack of physical activity
Smoking
Unhealthy eating habits
High blood pressure
High cholesterol
Stress
Diabetes
Family history
Age (men 45 or older, women 55 or older; postmenopausal women)
What can I do about it?
Get active!
Physical activity combined with healthy eating habits can help control and prevent heart disease. Physical activity decreases the development of many risk factors listed above. Your energy levels can increase while stress levels fall, and improvements in sleep and digestion can result. Physical activity can also contribute to the prevention of osteoporosis and certain cancers. By following the Canadian Physical Activity Guidelines, you can greatly improve your heart health.
Canadian Physical Activity Guidelines
18 – 64 years old:
– 150 minutes of moderate intensity to vigorous intensity physical activity per week in 10 minute intervals. Moderate intensity refers to activities like walking, swimming and cycling. Vigorous intensity refers to activities like running, aerobic classes and sports such as soccer.
– Strengthening exercises twice a week. Examples include weight training, yard work and carrying groceries.
65 and older:
– 150 minutes of moderate intensity to vigorous intensity physical activity per week in 10 minute intervals
– Strengthening exercises twice a week
– Balance and flexibility exercises should be incorporated into weekly activities to prevent falls and enhance joint mobility. Examples include tandem walking, standing on one leg, yoga and housework.
Book a 15 minute complimentary consultation with a therapist regarding your heart health!
References:
1 Canadian Physical Activity Guidelines and Canadian Sedentary Behaviour Guidelines. (2015). Retrieved April 27, 2015, from http://csep.ca/english/view.asp?x=949
2 Heart Disease – Heart Health. (2015, February 12). Retrieved April 27, 2015, from http://healthycanadians.gc.ca/diseases-conditions-maladies-affections/disease-maladie/heart-disease-eng.php
3 The Benefits of Physical Activity. (2013, December 1). Retrieved April 27, 2015, from http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.8907587/k.56D5/The_benefits_of_physical_activity.htm
4 What Is Atherosclerosis? (2014, August 4). Retrieved April 27, 2015, from http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis
5 What is heart disease? (2011, October 1). Retrieved April 27, 2015, from http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3682421/k.48B2/Heart_disease__What_is_heart_disease.htm