We all would benefit from living in a more heart-healthy way – but how do you actually do it?
Here are five tips that I share with all my patients, based on my experience at White Plains Hospital Physician Associates Medical Specialists.
❤ Follow the advice you already know. These are things you’ve heard time and again:
- Maintain a healthy diet.
- Increase your physical activity.
- If you smoke, quit.
- Reduce your alcohol intake.
- Get your blood and cholesterol levels checked regularly, and ALWAYS take your medications as directed.
Those are of great importance, but my main purpose here is to highlight some of the less obvious, more easily overlooked ways of caring for your heart that can really make a huge difference to your heart health.
❤ Take care of your emotional heart. This can be just as important as being mindful of your physical heart. Countless songs have been written about the pain of a broken heart … and they’re not all hyperbolic. Broken-heart syndrome (also known as Takotsubo cardiomyopathy) is very real, and can occur when you are suddenly confronted with stressful situations and extreme emotions that can be experienced with the loss of a partner, family member or a beloved pet.
Other types of stress can also affect your emotional heart. Feeling symptoms of anxiety, headaches, high blood pressure, and/or an elevated heart rate in certain situations can trigger the release of hormones such as cortisol and adrenalin to be released. Too much of those can have negative effects on your physical health, including your heart.
When you feel this way, try talking with family members, close friends or a therapist to learn coping mechanisms like CBT therapy to help you feel more in control of your life, rather than keeping things bottled up inside. Physical activity can also relieve stress and lift the symptoms of depression.
NOTE: if you have symptoms of fatigue and dizziness, shortness of breath, nausea/vomiting, and even chest pain; these may be symptoms of a heart attack, so you should go to the ER immediately.
❤ Spend time with those you love. This is somewhat related to the above, though you needn’t be going through a traumatic event to benefit. If you have small children, think about how you feel when they run to greet you at the door after a stressful day, or when your partner shares a smile from across the room or gives you a hug. In addition, it has been clinically proven that petting cats and dogs can help bring down your blood pressure and pulse rate.
The warm feelings you feel during these encounters is the result of the release of endorphins like serotonin, which can increase your feelings of contentment. Soak up those feelings; never underestimate the value of touch.
❤ Do things you really enjoy. This may seem self-evident, but for those of us who spend most of our time at work or thinking about work (that is, most of us) it can be difficult to dedicate ourselves to “me time.” Whether it’s reading, knitting, doing puzzles or meeting with friends, set aside time to truly enjoy things that rejuvenate you. Constant work and stress can empty your vessel (in this case, your soul and emotional well-being), which will help when you need to return to work. Remember: you can’t pour from an empty vessel. You need to feed your soul to be successful in staying grounded and being able to stay focused in other areas of your life.
❤ Manage your stress. Whether it’s from work, your commute, or – yes – even your loved ones, stress can be a pretty constant factor in your day-to-day life. Too much stress can increase your cortisol levels, your blood pressure, and even your cholesterol.
Again, finding a release valve is key here. Yoga and meditation work for some; doing things for your family or volunteering can also reduce stress and create positive feelings within yourself. The overall key is to improve your life/work balance, which is my preferred way of referring to what many of us call the “work/life” balance. You work to live, not the other way around. Try to put at least the same amount of energy into your “outside of work” life as you do at your job.
This can be easier said than done, but dedicating yourself to trying to make it at least a 50/50 split can make a real difference. Once your stress is left at the door, your life outside of your work responsibilities will be more enjoyable and will allow you to be a better you for everyone that cares about you.
I also recommend the Hospital’s dedicated webpage on heart disease, which includes and expands upon some of these points. None of these should be particularly surprising, but they can sometimes get lost during our day-to-day lives. Take some time to refocus – your heart will thank you!
Rachele E. Khadjehturian is a family nurse practitioner specializing in primary and preventive care at WPHPA Medical Specialists in White Plains. To make an appointment, call 914-220-0283.