Dance to a heart-healthy beat: February is American Heart Month

February is the month of the heart; Valentine’s Day hearts, candy hearts, and as of 1964, the human heart. In 1964, after the number of heart attacks began to rise and having recently had a heart attack himself, President Johnson declared February as “American Heart Month.” With the holidays recently passed, and the stress of a new year, it can be difficult to maintain heart-healthy habits. Luckily, there are many ways to keep your heart healthy this month and for the rest of the year: 

1. Cut back on smoking/vaping
   1. Smoking cigarettes or vaping can cause severe damage to your heart, blood vessels, and increase your risk of heart disease. The smoke from cigarettes reduces the amount of oxygen in your blood, causing more work for the heart, which has to pump oxygen through your body and to your brain. When you quit smoking, your blood pressure and heart rate steadily become lower, reducing your risk of heart disease. The human body begins to see improvements as soon as the first day after quitting! 
2. Incorporate healthy foods into your diet and eat treats in moderation
   1. The foods you eat daily can make a big impact! When developing a heart healthy diet, it’s important to include fruits, vegetables, whole grains, low fat dairy products, lean protein, fish, nuts, legumes, and healthy fats such as olive oil and avocado.   
      1. For a heart healthy shopping list, click here.
      2. For a list of what to include in your diet from each food group listed above, click here. 
   2. Maintain regular medical visits and health screenings
      1. You should be visiting your primary care provider 1-2 times per year! Staying consistent with these visits allows you and your doctor to monitor symptoms of heart disease and develop a treatment plan that is right for you. Your doctor can also provide you with resources related to maintaining your blood pressure, weight, blood sugar, and cholesterol; all of which can lead to heart disease if not properly monitored. Remember to also visit your dentist for regular cleanings; gum disease may be a risk factor for heart disease! 
   3. Exercise
      1. 150 minutes of moderate-intensity exercise, or 30 minutes of exercise every day for five days a week can result in lower blood pressure, lower stress levels, improve your cholesterol, and boost your energy; all things you need to keep your heart happy and healthy! If your week is too busy for 30 minutes of continuous exercise every day, find excuses to walk around the office: take the longer route to the printer, walk to a colleague’s office instead of calling or emailing, or try to take a brisk walk around the office every few hours. 
   4. Control stress
      1. With the holidays recently behind us, your body is still recovering from plenty of stress! Controlling stress is important for maintaining low blood pressure in addition to a regular heart rate. Try to find time for low stress, yet fun activities that you enjoy; this could be a form of exercise, deep breathing techniques, a hobby, or a form of self-care that you can practice throughout the week to keep stress levels at bay. 
   5. Take steps to prevent infections (cold, flu, covid-19, etc.)
      1. Cold season can be a dangerous time of year for anyone, especially if you have not taken the proper measures! The illnesses we commonly see during cold season not only exhaust your immune system but can also make existing heart problems worse. Getting the following vaccines can help protect against infection:
         1. Flu vaccine
         2. COVID-19 vaccine
         3. Pneumococcal vaccine (reduces risk of certain diseases caused by bacteria)
         4. Tdap vaccine
      2. Maintaining your dental hygiene is also an important form of prevention. If your teeth are not properly cleaned, the build-up of plaque can cause gum disease, resulting in the possible risk of heart and blood vessel diseases. It is recommended that you visit your dentist for regular cleanings, and brush and floss your teeth daily.
   6. Get plenty of sleep
      1. Did you know that your body does most of its healing work while you sleep? It’s true! When you sleep, your body works to heal tissue and blood vessels. A balanced sleep routine can also lead to an improved mood, boost in energy, better brain function, and a lower risk of heart disease. It is recommended that adults get between 7-9 hours of sleep a night to be fully rested the next day.
      2. Researchers suggest establishing a sleep schedule and sticking to it; this means going to sleep and waking up at the same time every day. Encouraging your body to follow a stable sleep routine will possibly lead to the good rest your body needs to function during the day. If you have trouble sleeping, or get plenty of sleep but still feel tired, talk to your doctor. Your doctor should be able to determine a course of treatment or recommend testing.  

Sources:

Cultivating Health, 1, Feb. 2023, 5 ways to keep your heart healthy and happy, 5 ways to keep your heart healthy and happy (ucdavis.edu), 3, Jan. 2024.

John Hopkins Medicine, ABCs of Keeping Heart Healthy, ABCs of Keeping Heart Healthy | Johns Hopkins Medicine, 3, Jan. 2024.

Mayo Clinic Staff, 17, August 2023, Strategies to Prevent Heart Disease, Heart disease prevention: Strategies to keep your heart healthy – Mayo Clinic, 3, Jan. 2024.

Mayo Clinic Staff, 28, April 2022, Heart-healthy diet: 8 steps to prevent heart disease, Heart-healthy diet: 8 steps to prevent heart disease – Mayo Clinic, 3, Jan. 2024.

My Health Finder, 19, Sept. 2023, Heart-Healthy Foods: Shopping List, Heart-Healthy Foods: Shopping List – MyHealthfinder | health.gov, 3, Jan., 2024.