By Deborah Dittner
When you take care of your heart (or any part of your body such as lungs, skin, eyes, teeth, bones and more), you need to pay attention to your whole person and not just your heart.
Every part of you is connected so caring for one is caring for the whole.
When you look at the whole person, you are looking at the foods you eat, your everyday lifestyle, how you move, how you manage everyday challenges, how you sleep, which all combine to maintain the balance of body, mind and spirit.
Eating whole nutrient dense foods through the colors of the rainbow is an excellent first step towards a healthy heart. Some heart healthy things you need to consider:
Eat Healthy Food
Fruits and vegetables
• Berries — blueberries, strawberries, raspberries, blackberries add fiber and antioxidants
• Cruciferous veggies — Brussels sprouts, cabbage both red and green, broccoli again adds fiber
• Dark green leafy — spinach, kale add fiber and antioxidants
• Beets and beet juice
Whole grains
• Oatmeal adds fiber and protein
• Whole grain rice and quinoa add protein and fiber
Healthy oils
• Extra virgin olive oil and olives
• Avocado adds healthy fat
Legumes, Nuts and Seeds
• Beans — black, red, lentils, garbanzo add fiber and protein
• Walnuts, almonds add protein and healthy fats
• Pumpkin seeds and flaxseeds
Fish and Seafood
• Wild-caught salmon and tuna provide omega 3 fatty-acids
Be cautious when purchasing seafood and research brands. It is important to limit processed foods, fried foods, foods high in sodium and added sugars.
Get Moving
Movement is what everyone needs. In today’s society, more and more people sit at a desk on a computer doing their work. Whereas in decades gone by, people were constantly moving in their jobs a lot of which was farming where they were up before the crack of dawn tending to the cows and then tending to the fields. Hard physical labor where those folks didn’t need to go to a gym. Yes…times have changed and we still need farmers (I’m assuming you all want to eat!) to grow the food and livestock. But that shouldn’t stop you from doing physical activity. Today you can have a garden which not only helps provide food for your family but gets you moving too. If you have a job consisting of lots of sitting, be cautious. Make sure you get up and walk around the house or the office every half hour or so. Also, look up from your computer every 15 minutes to refocus your eyes. After your day’s work, exercise is still needed. Plan on approximately 30 minutes most days of the week consisting of brisk walking (such as walking your dog), jogging, or swimming followed by resistance/weight training a couple times a week.
Sleep Enough Hours
Sleep consisting of seven to nine hours nightly aids in protecting the heart to function properly. If you’re not getting quality sleep, this may need to be discussed with your health care provider as other medical issues may be occurring. Having a calming bedtime routine starting approximately a half hour to a full hour before sleep can be helpful. Relax by reading, taking a warm bath or having a calming cup of tea. Yoga (legs up the wall pose, child’s pose and corpse pose) aid in relaxation. Avoid technology (TV, computer, phones) as these devices stimulate.
Keep body-balance in check
Body balance consists of breathing exercises, yoga, tai chi, meditation and mindfulness. These activities will help in decreasing overall stress and stress hormones, decreasing chronic inflammation and improving bodily functions. Creating balance in your life is a step-by-step process that simply doesn’t happen overnight. This process needs to be developed and nurtured. By following your passion, being true to yourself and working hard toward your goals will bring you (and your heart) to that reality. Bringing balance into your life and into your body can occur by going back to basics and your roots of a healthier environment of body, mind and spirit.
Deborah Dittner is a family nurse practitioner and health consultant. Her mission is to transform as many individuals as possible through nutrition and lifestyle changes. www.debdittner.com