So far this month we have examined heart health risks and explored heart healthy eating. Now is time to lean back, relax, and ponder about how to destress your life and avoid heart disease.
From the never-ending inbox of work emails to the pandemic, stress tends to show up quite frequently. To a degree, stress may help humans be more productive, but stress also hinders your heart health by increasing blood pressure, causing heart palpitations, and triggering bad food choices. Do not be anxious, stress alone will not likely cause a heart attack, but it should be considered if you have other common risk factors for heart disease.
Nutrition should never be viewed as a punishment, but as self-care for you to receive the necessary nutrients you need to thrive. Stress may deter you towards highly processed and calorie dense comfort foods, but since when has food ever resolved your problems? Implementing mindful eating along with a nurturing lifestyle will not only improve your heart health, but also destress your life.
Exercise for endorphins.
During a workout, the body releases chemicals known as endorphins. These endorphins physically reduce stress. The American Heart Association recommends getting 150 minutes of exercise per week to get your heart pumping. Hiking, biking, strength training, dancing, running, and long walks are all great ways to move your body. Yoga, however, is a very beneficial form of exercise in order to sweat and destress since it comes in many different intensities and involves meditation.
Write it down or talk it out.
Focus on the root cause of stress by diving into emotions through writing out thoughts or talking to a friend. When overwhelmed with emotions and thoughts, take a few minutes and jot down a couple of sentences or adjectives. Seeking therapy is completely normal especially when dealing with grief, family issues, or insecurities. The more you practice describing and identifying your feelings, the more relaxed you might become.
Unplug from electronics.
I said it. Time to shut down the computer and put away the phone. Social media and the internet can create a black hole of stress. Instead of scrolling through random videos, develop a new hobby or revisit an old one. It is never too late to start growing your own tomatoes, practice golfing, or painting. Take a pottery class, start bird watching, or even set sail for deep sea fishing! Whatever interests you that can pull you away from the digital world will help release stress by distracting you from online comment wars and providing an immersive experience.
Laugh a little.
Studies have shown laughter can actually improve heart health by reducing stress. While it may be hard to see certain loved ones with the pandemic, try to socialize when appropriate opportunities arise. Get involved with social groups or clubs in your community whether your interest is in religious fellowship or reading the newest best-selling novel. If you rather not socialize with people, consider playing with your favorite animals to boots your mood and get in a good laugh.
• If you are interested in learning about heart health risks, Click Here!
• For tips on heart healthy eating, Click Here!
Cover photo by PublicDomainPictures from Pixabay
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Candice Shipley, Student Nutritionist
Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2023