By Deborah Dittner
As you get older, supporting heart health is of utmost importance. But this support needs to begin at a young age in order to decrease the chances of developing a stroke, heart attack, dementia, diabetes and more. Supporting your heart health has also been proven to be effective in preventing dementia. Providing a holistic approach to caring for your body will help preserve your overall health throughout the years.
Sleep
Getting a good night’s sleep consisting of seven to nine hours will decrease inflammation and provide the heart with the necessary energy to support healthy aging. Quality and consistent sleep is needed to maintain a healthy immune system, allows your body to make necessary repairs, improve memory and mental health. Starting at a young age, develop good sleep habits approximately 30 minutes before you actually climb into bed as this will help to release the day’s stress.
Developing a routine:
• Avoid the use of electronics (TV, iPhone/iPad, computer) at least one hour prior to bedtime
• Avoid the use of stimulants such as alcohol, caffeine, sugar and smoking
• Avoid eating “bedtime snacks” or going to bed on a full stomach
• Take a warm bath with Epsom salts infused with therapeutic grade essential oils such as lavender
• Enjoy a relaxing cup of non-caffeinated tea (there are many herbal teas to choose from)
• Reading a book or magazine can create relaxation
• Breathing techniques help to quiet the mind
• Relaxation yoga postures such as child’s pose, legs up the wall, and corpse pose are very soothing
• Calming, relaxing music or a sound machine of nature’s effects can quiet a busy mind
• Keep a regular schedule going to bed and rising at the same time
• Sleep in a dark, cool room
Based on research, insomnia significantly increases the risk for heart problems.
Plant based nutrition
A consistent diet of whole, nutrient-dense foods will help create balance in the body on many levels. You were intended to eat a variety of nutrient-rich whole foods that are grown naturally, not heavily sprayed or genetically modified, processed foods that offer nothing but empty calories to the body. Whole foods provide fuel for energy and should not be complex, timely, or break the bank.
Healthy heart foods:
• Spring greens (mesclun mix)
• Butter leaf lettuce
• Beet greens
• Red beets
• Swiss chard
• Oak leaf lettuce
• Rhubarb
• Arugula
Heart healthy herbs:
• Basil
• Cilantro
• Turmeric
Key nutrients:
Omega-3s – promote healthy blood pressure readings and triglyceride levels, improve vascular function, and heart rate found in seafood (salmon, herring, mackerel), flax seed, chia seed
Resveratrol – a phytonutrient and antioxidant found in grapes, wine, and chocolate reducing oxidative stress, regulating healthy blood pressure levels, and supporting vascular function
Lycopene – a phytonutrient found in tomatoes, watermelon, pink grapefruit and papaya promoting healthy levels of LDL cholesterol, healthy blood pressure levels and supports the flow of blood
Vitamin C – antioxidant and anti-inflammatory properties reduce free radicals and oxidative stress found in citrus, strawberries, broccoli, Brussel sprouts, cabbage, cauliflower, tomatoes, bell peppers and white potatoes
Folate (Vitamin B9) – keeps homocysteine levels in check associated with cardiovascular health found in dark green leafy vegetables, beans, whole grains, seafood and peanuts
Morning cup of Joe: Starting the day with a cup of coffee will provide antioxidants protecting cells from damage and reducing the risk of heart disease. It may also prevent motor deficits and brain degeneration, enhance brain function, and improve memory.
Black coffee, without the added dairy, sugars and other chemicals, should be organically and sustainably grown, and mold free. Caffeine is a stimulant that can also affect your sleep. It is recommended that you don’t consume caffeine later than noon in order to have a restful night.
Move your body – There are many ways to move your body not only to benefit your heart but also strengthen your body, decrease blood pressure and cholesterol, improve your mood and memory, and decrease stress. Walking, weight training, HIIT (high intensity interval training), yoga, running — there are so many to choose from so find a physical activity that you enjoy. Moving your body for approximately 30 minutes most days of the week will provide you with health benefits.
Taking care of your heart will take care of you physically, mentally and emotionally. As individuals, you need to find that balance of eating clean, physical movement, sleep, and overall self-care. Nutrition is the cornerstone of health. Listen to your body. Creating balance through a diet rich in whole nutrient dense foods combined with lifestyle changes will lead to optimum health.
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.
For more information, check out her website at www.debdittner.com or contact her at 518-596-8565.