Make Your Heart Happy
category:Health and Fitness posted:January 29th, 2005
February is all about hearts – and not just for Valentine’s Day. It’s American Heart Month, a great occasion to get smart about your heart!
LEARN THE SIGNS
Heart disease is the #1 killer in this country; know the warning signs of a heart attack and—most importantly – call 911 immediately. A few minutes can make all the difference in survival.
Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or goes away and returns. It can feel like uncomfortable pressure, squeezing, fullness or pain.Chest discomfort is the most common symptom for both men and women, but women are more likely to experience these other symptoms:
* Discomfort in the upper body, like pain in one or both arms, the back, neck, jaw or stomach.
* Shortness of breath with or without chest discomfort.
* Breaking out in a cold sweat, nausea or lightheadedness
Learn more from the American Heart Association here:
http://www.americanheart.org/
GET MOVING
One of the simplest things you can do to keep your heart strong is (you know what we’re going to say)—exercise!Aim for at least 20-30 minutes of aerobic exercise like walking, 3-4 times a week.And look for ways to add more activity to your daily routine:
* Take the stairs instead of the elevator.
* Park your car farther away from the store and walk the distance.
* Get a dog. He’ll make you walk even if you don’t want to!
* Switch on your iPod and dance around the house as you tidy up.
Join up with a friend for an exercise class or daily walk.
Remember, you can either make time for exercise….or make time for illness.Your choice.
Find great places to walk here.
Search out local gyms here.
GIVE UP THE SMOKES
Smoking is by far one of the biggest risk factors in heart disease. It increases blood pressure and the gunk in your arteries and decreases the “good” protective cholesterol. Quitting is one of the most powerful things you can do for your heart’s health – not to mention, the rest of you.Here are some great tips to help you break the nicotine habit:
* Keep a Quitting Journal: start by listing your reasons for wanting to quit smoking, and use it to write down your feelings and progress.
* Don’t go it alone: Find a support partner or group to help you stay on track.
* Get enough sleep: When you’re tired, you’re more likely to fall back to old habits. Make getting a solid 8 hours of sack time a priority.
* Have healthy food available: Proper nourishment will help balance your body’s cravings. Keep healthy snacks ready to go.
* Drink lots of water: Water will help speed the nicotine and toxins out of your system.
* Make a daily commitment: Don’t overwhelm yourself with impossible ideas of perfection. Resolve to not smoke one day or one moment at a time.Notice urges as signs that your body is healing and just “flow” with them.
* Be patient. Quitting smoking is a process. Just keep trying.
Find a smoker's support group here.
