Supercharge Your Cognitive Performance with Lifestyle Changes

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Preventing Burnout: Strategies for Achieving Work-Life Balance

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Holistic Approaches to Managing Chronic Pain: Beyond Medications

 

Chronic pain affects millions of people worldwide, and conventional approaches often rely heavily on medications for relief. However, a growing number of individuals are turning to holistic approaches that encompass a wide range of strategies beyond pharmaceuticals. These holistic approaches focus on the whole person, considering physical, emotional, and spiritual aspects of well-being. In this article, we will explore some effective holistic approaches to managing chronic pain that go beyond medications.

Mind-Body Techniques

Mind-body techniques, such as meditation, deep breathing exercises, and yoga, have gained significant recognition for their ability to alleviate chronic pain. These practices promote relaxation, reduce stress, and enhance the mind's ability to cope with pain. Studies have shown that regular practice of mind-body techniques can reduce pain intensity and improve overall quality of life for individuals with chronic pain conditions.

Acupuncture and Traditional Chinese Medicine (TCM)

Acupuncture, a key component of Traditional Chinese Medicine (TCM), involves inserting thin needles at specific points on the body to stimulate energy flow and restore balance. This ancient practice has shown promising results in managing chronic pain, particularly musculoskeletal pain, migraines, and fibromyalgia. Acupuncture is believed to release endorphins, the body's natural painkillers, and improve circulation, reducing pain and promoting healing.

Physical Therapy and Rehabilitation

Physical therapy and rehabilitation programs are holistic approaches that focus on improving strength, flexibility, and functionality of the body. These programs employ various techniques, including exercise, manual therapy, and hydrotherapy, to help individuals with chronic pain regain their physical abilities and reduce pain. By addressing underlying musculoskeletal imbalances and promoting proper body mechanics, physical therapy can significantly improve pain management and enhance overall well-being.

Nutrition and Dietary Changes

The foods we consume can play a significant role in managing chronic pain. Certain anti-inflammatory foods, such as fatty fish, nuts, and leafy greens, can help reduce pain and inflammation in the body. Conversely, a diet high in processed foods, sugars, and trans fats can exacerbate pain symptoms. Working with a nutritionist or dietitian to develop a personalized anti-inflammatory diet can provide individuals with chronic pain the tools they need to manage their condition effectively.

Psychological Support and Counseling

Living with chronic pain can take a toll on a person's mental and emotional well-being. Holistic approaches to pain management often include psychological support and counseling to address the emotional and psychological aspects of chronic pain. Techniques such as cognitive-behavioral therapy (CBT) can help individuals develop coping mechanisms, manage stress, and reduce the impact of pain on their daily lives.

Conclusion

While medications can be effective for managing chronic pain, they are not the only solution. Holistic approaches offer a comprehensive way to address pain by considering the interconnectedness of the mind, body, and spirit. By incorporating practices such as mind-body techniques, acupuncture, physical therapy, dietary changes, and psychological support, individuals with chronic pain can find relief and improve their overall quality of life. Embracing a holistic approach to pain management empowers individuals to take an active role in their well-being, providing a pathway to a more balanced and fulfilling life.

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Breaking Bad Habits: Transforming Unhealthy Behaviors

Breaking bad habits and transforming unhealthy behaviors is a challenging but essential process for personal growth and well-being. Whether it's smoking, overeating, procrastination, or excessive screen time, these behaviors can have detrimental effects on our physical and mental health. However, with determination, self-awareness, and effective strategies, it is possible to break free from these destructive patterns and cultivate healthier habits. In this article, we will explore the steps and techniques that can aid in transforming unhealthy behaviors and achieving lasting positive change.

Recognizing and Understanding the Habit:

The first step in transforming any habit is to recognize and acknowledge its existence. Take a moment to reflect on the unhealthy behavior and its impact on your life. Understand the triggers, cues, and rewards associated with the habit. This self-awareness will provide a solid foundation for change.

Setting Clear and Realistic Goals:

Once you have identified the habit you wish to change, set clear and realistic goals. Break down the larger goal into smaller, achievable steps. For example, if you want to quit smoking, start by reducing the number of cigarettes you smoke each day before completely quitting. Setting milestones and tracking your progress will help maintain motivation along the way.

Substituting Unhealthy Habits with Healthy Ones:

Breaking a habit is easier when you replace it with a healthier alternative. Identify activities or behaviors that can fulfill the same needs or desires as the unhealthy habit. For instance, if you tend to snack on unhealthy foods when bored, find a new hobby or engage in physical activity to keep yourself occupied.

Building a Support System:

Having a strong support system can significantly increase your chances of success. Share your goals with friends, family, or support groups who can provide encouragement, accountability, and guidance. Consider seeking professional help if necessary, such as therapy or counseling, to address underlying issues contributing to the unhealthy behavior.

Practicing Mindfulness and Self-Control:

Mindfulness involves being fully present in the moment and aware of your thoughts and actions. By practicing mindfulness, you can observe the urge to engage in the unhealthy habit without acting on it. Develop self-control by employing techniques like deep breathing, meditation, or redirecting your attention to healthier alternatives when cravings arise.

Modifying the Environment:

Make changes to your environment that discourage the unhealthy habit and make it easier to engage in healthier behaviors. For example, if you want to reduce screen time, keep devices out of sight or set specific time limits for usage. Rearrange your physical space or create visual cues that remind you of your goals and intentions.

Celebrating Milestones and Practicing Self-Compassion:

Acknowledge and celebrate your progress along the way. Each milestone achieved is a step closer to transforming the unhealthy behavior. However, setbacks may happen, and it's important to practice self-compassion. Be forgiving of yourself, learn from setbacks, and recommit to your goals without dwelling on past mistakes.

Conclusion:

Transforming unhealthy behaviors and breaking bad habits is a process that requires dedication, patience, and self-reflection. By following the steps outlined above and remaining consistent, you can overcome destructive patterns and cultivate healthier habits that contribute to your overall well-being. Remember, change takes time, but the rewards are worth the effort. Embrace the journey and empower yourself to live a more fulfilling and balanced life.

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Beyond the Gym: Innovative Ways to Stay Fit and Active

Staying fit and active doesn't have to be limited to the gym. There are plenty of innovative and enjoyable ways to incorporate physical activity into your daily routine. Here are some ideas:

Outdoor activities:

Take advantage of nature by engaging in outdoor activities such as hiking, biking, trail running, rock climbing, kayaking, paddleboarding, or even just going for a brisk walk in a park. These activities not only provide physical exercise but also allow you to enjoy the beauty of the outdoors.

Dance classes:

Joining a dance class is a fantastic way to stay fit while having fun. Whether it's salsa, hip-hop, ballet, or Zumba, dancing improves cardiovascular fitness, coordination, and flexibility. Plus, it's a great opportunity to socialize and meet new people.

Martial arts:

Practicing martial arts like karate, taekwondo, judo, or jiu-jitsu can be an excellent way to stay active and learn self-defense. These disciplines promote physical fitness, discipline, focus, and mental well-being.

Yoga and Pilates:

Yoga and Pilates are low-impact exercises that focus on strength, flexibility, and mindfulness. They help improve posture, core stability, balance, and overall body awareness. You can attend classes at a studio or follow online tutorials from the comfort of your home.

Active video games:

Embrace technology by engaging in active video games like Wii Fit, Just Dance, or virtual reality fitness games. These games combine physical movement with gaming, making exercise more enjoyable and interactive.

Trampoline parks:

Trampoline parks offer a fun and unique way to stay active. Jumping on trampolines can improve cardiovascular health, coordination, and balance. Many trampoline parks also offer fitness classes and activities suitable for all ages.

Team sports:

Joining a local sports team or league is an excellent way to stay fit and meet new people. Sports such as soccer, basketball, volleyball, tennis, or ultimate frisbee provide both cardiovascular exercise and the opportunity to develop teamwork and competitive skills.

Community fitness events:

Look out for community fitness events like charity runs, obstacle course races, or group fitness classes held in public spaces. These events not only provide physical activity but also allow you to engage with your community and support good causes.

Active commuting:

Incorporate physical activity into your daily routine by choosing active modes of transportation. Consider walking or biking to work, using stairs instead of elevators, or getting off public transportation a few stops earlier to add extra steps to your day.

Household chores and DIY projects:

Engaging in household chores like gardening, cleaning, or DIY projects can be physically demanding and contribute to your daily exercise. These activities also allow you to improve your living space while staying active.

Remember, the key is to find activities that you enjoy and that align with your interests and fitness goals. By incorporating innovative and enjoyable ways to stay active into your routine, you can maintain a healthy and fit lifestyle beyond the confines of a gym.

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5 Health Benefits of Blueberries

Blueberries are a giant fruit with outstanding health benefits, often described as the king of anti-oxidants.

Here are 5 ways blueberries help protect your health and wellness and easy ways to integrate them right into dishes, treats, and beverages.

Abundant in Nutrients

One mug of fresh blueberries includes 85 calories, 0.7 grams of healthy protein, lean, and about 15 grams of carbs. Blueberries also provide 86 milligrams of potassium, 13 milligrams of phosphorous, and 12 milligrams of calcium, inning accordance with the Division of Farming.

That same part also packs about 3 ounces of sprinkle and 8.1 milligrams of vitamin C, the last being an anti-oxidant that's important for your skin and bones, inning accordance with the Nationwide Collection of Medication.

Safeguards Versus Illness

Blueberries have effective anti-oxidant abilities. Anti-oxidants are compounds that can prevent cell damage, inning accordance with the Nationwide Collection of Medication.

A solitary offering of blueberries has more anti-oxidant capacity compared to a offering of plums, strawberries, or cranberries, inning accordance with the Division of Farming. The anti-oxidants in blueberries have been revealed to curb swelling and decrease oxidative stress, inning accordance with a short article released in 2017 in the journal Food & Function.

A 2018 study released in the Worldwide Journal of Molecular Sciences wraps up that blueberries may be among the best functional fruits because of the safety task of their anthocyanin and polyphenol anti-oxidants.

Blueberries can also help to control high blood pressure as well as decrease the risk of diabetes, inning accordance with the Division of Farming.

Improves Heart Health and wellness

Inning accordance with the Centers for Illness Control and Avoidance (CDC), cardiovascular disease is the prominent reason for fatality in the Unified Specifies.

Blueberries may offer some powerful protection. Inning accordance with a short article from 2018 in the Journal of Farming and Food Chemistry, blueberries protect versus artery hardening, a problem that ups the risk of heart attack and stroke. That is because of their ability to decrease swelling and oxidative stress.

Furthermore, a research study from 2019 in The American Journal of Medical Nourishment contrasted the impacts of consuming one mug of blueberries everyday to a sugar pill in individuals with metabolic disorder. Metabolic disorder occurs when someone has risk factors for sure illness such as cardiovascular disease and diabetes, each the Nationwide Collection of Medication.

The blueberry eaters skilled sustained improvements in artery function, consisting of decreased stiffness and favorable changes in cholesterol accounts. The outcomes led scientists in conclusion that blueberries should be consisted of in nutritional strategies to decrease cardiovascular disease risk.

Improves Mind Function

A 2019 evaluation from The Journals of Gerontology analyzed the connection in between blueberries and cognitive efficiency. The review found that blueberries have improved memory and psychomotor function in older healthy and balanced grownups and grownups with mild cognitive disability.

Berries are also the just fruit distinguished in the MIND Diet, which combines aspects of the Mediterranean diet and the DASH diet to produce an consuming plan concentrated on preventing dementia and age-related cognitive decrease, each the Harvard T.H. Chan Institution of Public Health and wellness.

Aids in Muscle Healing

The deterioration on muscle mass throughout exercise can trigger exercise-induced muscle damage (EIMD).

Inning accordance with a research study released in 2012 in the Journal of the Worldwide Culture of Sporting activities Nourishment, what professional athletes consume before and after exercise can possibly offset EIMD. In the study, professional athletes consumed either a blueberry smoothie or a sugar pill drink of a comparable anti-oxidant capacity before and after EIMD, caused by exhausting stamina educating.

Scientists found a quicker rate of muscle stamina healing in the blueberry treatment team, wrapping up that blueberry consumption sets off flexible occasions in the body that accelerate muscle repair.

How To Consume More Blueberries

You can include blueberries for your drinks by throwing slightly mashed blueberries right into level or carbonated water, together with fresh mint or basil. Or you can ice up them in ice to include color and nutrients for your glass.

You can also integrate blueberries right into foods such as over night oats and parfaits, pancakes, baked products, acai bowls, and chia desserts.

For a fast and nourishing treat, make a simple simulated cobbler. Warm the berries on the stovetop over reduced heat with newly grated ginger. Top with a fall apart made from almond butter, oats, and cinnamon combination.

Blueberries also work well in tasty dishes. Include them to warm or cooled wild rice, quinoa, kale salad, black bean tacos, jam, and chutney made with onions and natural herbs.

6 Health Benefits of Almonds

Almonds are nutrition giants. Almonds can be consumed entire, sliced, sliced, or ground right into almond flour or almond butter. They can also be made right into almond milk. This deliciously satisfying nut really deserves its superfood condition. Here are 6 research-backed almond benefits and simple ways to integrate these healthy and balanced nuts right into dishes, treats, and deals with.

Almonds Are Nutrient-Rich

One ounce of almonds, which has to do with a quarter mug or 23 entire nuts, provides a charitable quantity of heart-healthy fat, together with 7 g of grow healthy protein, 4 g of filling fiber (13% of the everyday minimum), 20% for magnesium, B vitamins, and smaller sized quantities of calcium, iron, and potassium.

Magnesium contributes in nerve and muscle function, maintains the heartbeat stable, and helps bones remain solid. It also supports a healthy and balanced body immune system.

Crucially, one ounce of almonds provides fifty percent of the everyday target for vitamin E (7 mg of 15 mg suggested). Vitamin E acts as an anti-oxidant, protecting cells from damage that can lead to early maturing and illness. The vitamin also supports resistance, decreases swelling, helps broaden capillary to improve blood flow, and is connected to protection versus neurodegenerative problems, consisting of Alzheimer's.

They're Packed With Anti-oxidants

As mentioned over, the vitamin E content makes almonds an important resource of anti-oxidants. A lot of the anti-oxidant content in almonds is focused in their brownish layer of skin.

A 2020 review of the health-promoting benefits of almonds explains almond bits as abundant in fat, carbs, healthy proteins, vitamins, minerals, and bioactive substances. Almonds, the scientists write, are used for their all-natural anti-oxidant and anti-inflammatory residential or commercial homes.

The plentiful anti-oxidants included in almonds play an important role in protection from persistent illness. The regular consumption of almonds is associated with a decreased risk of various illness, consisting of weight problems, hypertension, diabetes, and metabolic disorder.

Almonds Can Help Digestive tract Health and wellness

Both raw and roasted almonds have been found to serve as prebiotics, which function as food for the beneficial germs in the digestive tract connected to resistance, anti-inflammation, and psychological health and wellness. In a 2016 study released in the Journal of the Scientific research of Food and Farming, university student were arbitrarily designated to treat on almonds or graham biscuits.

After 8 weeks, scientists observed that the almond eaters skilled important changes in their digestive tract microbiome make-up, consisting of a reduction in a pathogenic (disease-causing) germs and an increase in the variety of germs connected to favorable outcomes. These favorable outcomes consisted of weight management, insulin function, cholesterol policy, and anti-inflammation.

They Maintain Your Heart Healthy and balanced

Almonds protect your heart in several ways. Inning accordance with a 2018 study in Nutrients, the nuts have been revealed to maintain or increase "great" heart-protective HDL cholesterol, while reducing "bad" LDL degrees.

Almonds and various other nuts also help in reducing high blood pressure and improve vascular function, meaning they help capillary unwind and decrease artery stiffness.

In a research study released in the Journal of the American Heart Organization, individuals with high cholesterol were split right into 2 teams that were arbitrarily designated to a cholesterol-lowering diet that included either 1.5 ounces of almonds, or the same variety of calories from a nut-free muffin. After 2 weeks the nut eaters skilled a decreased LDL while preserving HDL. The almonds eaters also had reductions in tummy and leg fat.

Almonds Can Aid Weight Policy

The consumption of tree nuts, consisting of almonds, is revealed to decrease body mass index, or BMI (a measure of weight compared with elevation) and decrease midsection dimensions, inning accordance with a 2015 study in Nourishment Journal. Along with the individuals being satiating, the study found that the combination of healthy and balanced fat, grow healthy protein, and fiber in almonds boosts sensations of volume and hold-ups the return of appetite.

Also, a 2012 study found that you actually obtain about 20% less calories from almonds compared to the tags specify. That is because some of the calories are not taken in from the digestive system right into the blood stream.

They're Great for Skin

We understand that great fats support skin health and wellness, but almonds may actually help reverse the clock when it comes to skin maturing. In a 2019 randomized controlled study in Phytotherapy Research, healthy and balanced postmenopausal ladies were split right into 2 teams. For 16 weeks one team consumed 20% of their everyday calories as almonds, and the various other consumed the same portion as non-almond fare.

A face photo and picture evaluation system was used to evaluate crease size and seriousness at the beginning of the study, and after that 8 and 16 weeks later on. Scientists found that the almond team had significantly reduced crease seriousness and size compared with the non-almond eaters. Not a poor perk for a delicious food with so many additional benefits!

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5 Fun Tips for Maintaining a Healthy Heart

February seems to be the time of the year we see hearts everywhere. While we seem so concerned about displaying images of hearts, we’re often not as concerned about the health of our real heart. It’s no wonder that February is Heart Health Month. Let’s honour Cupid this year and learn how to keep our own hearts healthy with these 5 fun and easy tips!

1. Dancing is Exercise Too

Remember when we talked about keeping our New Year’s Resolutions alive? If one of your goals was to get in better shape, there’s no better way to stay motivated, interested and excited about your goals than by making the activities enjoyable. Exercise doesn’t always have to be about free weights, reps, and sets. According to Everyday Health, you achieve all sorts of health benefits by dancing, such as reducing the risk of cardiovascular disease and decreasing stress levels that can lead to other heart problems down the road.

Not only does dancing increase your heart rate, get your blood flowing and improve your mood, but it’s also a social activity that can be enjoyed in a class or with a partner. The greatest thing about dancing for exercise? You’re giving your heart a great health boost without even trying. So put a little rhythm in your step and dance the night away!

2. Prepare a Healthy Meal for Two

Sometimes cooking isn’t anything to celebrate. When we’re alone or in a big rush, cooking can seem like an annoying chore, and it has always been easier to grab fast food while on the go.  That’s why the fast food industry is one of the biggest in the world. We just don’t have time in our busy lives to prepare something from scratch.

Learn to make cooking fun again by turning it into an activity that you and a partner can share together. Try a new dish you’ve never prepared before with fresh, local ingredients. Turn on some catchy music to set the mood, and you’ll find that preparing the meal is almost as enjoyable as eating it. Not only will you slow down long enough to savor every bite of your creation, but you’ll also be eating a freshly prepared, healthy meal that you made from scratch. Eating home-cooked meals tend to be more nutritious and the portions smaller. Restaurants tend to overfeed their patrons in order “to give them their money’s worth”. But if you’re at home, there’s no pressure. Once you’re full, simply store the rest in the fridge for later!

According to this article about healthy eating tips, eating healthy foods (such as fresh fruits and vegetables, raw nuts and seeds, lean protein and high fibre grains) goes a long way in preventing heart disease. So, the next time you’re at the grocery store, try and stick to the outside aisles—there you’ll find fresh produce, whole wheat bread, organic dairy products and unprocessed meats. A diet based on natural, whole foods can significantly lower cholesterol, boost your immune system and reduce the risk of heart disease.

3. Swimming Laps Is a Perfect Way to Challenge Yourself

You don’t need to an Olympic-sized pool to reap the benefits of daily swimming. Swimming is usually associated with hot summer days and kids splashing around the water. But a regular swimming regimen is proven to do your heart wonders. According to Harvard Health, swimming provides an all-around health boost. When it comes to your heart and lungs, it “trains the body to use oxygen more efficiently,” which makes your heart stronger. Swimming also supports your joints and bones, so your body doesn’t feel the shock of impact. Compared to other heart exercises, swimming adds the least amount of stress to your body.

In order to get the full health benefits of swimming, try counting laps. Keeping track of the numbers as you practice your strokes back and forth can be a bit of a challenge, but with practice, you’ll feel more focused and centered. Just make sure to keep moving and push yourself. And when you’re done, all you have to do is flip over on your back and let the gentle sound of water relax you.

Don’t let winter spoil your swimming plans. Check for listings in your community for indoor swimming pools. Swimming during the winter months is an ideal activity and can even keep the seasonal blues away, AND you can enjoy the comforts of temperature-regulated water.

4. Sometimes It’s Good to be a Quitter

Nasty habits like smoking are probably the very worst things you can do for your cardiovascular health. You might have already tried to quit before, but quitting smoking can be one of the most difficult challenges anyone can face. The first thing to remember is that the will to quit is already within you. No matter how many times you slip and pick up another cigarette, you can always, always try again. And just think of the health benefits. According to WHO, within minutes of quitting smoking, your heart rate and blood pressure significantly drop. Within 15 years, your risk of coronary heart disease becomes no higher than that of a non-smoker. Think about it this way: there are a million reasons to quit, and a million excuses not to.

Support from family and friends and distraction from your cravings are two very important must-haves for your post-quit date. You can read a book, start jogging (you’ll soon realize how much farther you can go without feeling winded), or take dance lessons (read above). It’s important to feel fulfilled by fun activities to keep your mind off smoking.

5. Regular Check Ups Offer Peace of Mind

Going to the doctor isn’t exactly fun. But suffering the consequences of missing your regular check ups can sometimes be devastating. Preventative measures are always less painful than retroactive maintenance. For instance, at Closing the Gap, you can test the age of your heart with the AngioDefender. Since most people don’t show symptoms of cardiovascular disease before a heart attack, getting checked regularly can be a lifesaver.

How to make going to the doctor fun? Make the process as painless as possible by scheduling something pleasant before and after your check up, like a movie or coffee with a friend. Sandwiching your appointments between enjoyable activities can lighten your mood, make your visits seem less like a chore, and give you something to look forward to.

5 Tips for a Healthy Heart

Did you know that cardiovascular disease is the number one killer of American men and women? NYC Health + Hospitals’ cardiology experts share their best advice for maintaining a healthy heart.

1. Keep Moving

Just a little bit of exercise can go a long way in improving cardiovascular health, says Dr. Lekshmi Dharmarajan, Chief Division of Cardiology at NYC Health + Hospitals/Lincoln. She encourages her patients and colleagues to get about 150 minutes of moderate exercise per week. “Everyone should incorporate some physical activity into their lives.”

The secret to staying active, though, is to find an activity you enjoy, says Dr. Dharmarajan. “I always tell my patients to choose activities that appeal to them, such as swimming or dancing, provided that the activities are safe and healthy,” she says. “Walking is a good choice too, as it is safe and effective.”

2. Eat Smart

Research shows that countries with heart-healthy diets tend to have a lower incidence of cardiac disease. That’s why Dr. Eugene Khait, Attending Physician at NYC Health + Hospitals/Coney Island, encourages his patients to make better dietary choices. “Instead of hitting the vending machines for highly processed snacks, opt for foods that are high in fiber and low in processed sugars, such as fresh fruit,” he says.

When it comes to seasoning your food, choose herbs instead of salt to reduce the sodium in your diet. If you’re craving a snack, reach for peanuts or low-fat yogurt.

3. Manage Your Stress

If you want to have a healthy heart, it’s important to keep your blood pressure down. Stress is a regular part of life, but there are many ways to handle it. Take deep breaths or find a relaxing hobby, such as reading or painting, to help combat stress. Barbara Calvano, Nurse Practitioner at NYC Health + Hospitals/Elmhurst, also recommends practicing yoga to reduce stress. What do doctors say you absolutely shouldn’t do when you’re stressed? Smoke. “Smoking, as well as excessive drinking, can lead to heart arrhythmia and hypertension.” NYC Health + Hospitals health care system offers smoking cessation programs to help kick the habit.

4. Know Your Numbers

Getting regular check-ups and knowing important numbers, such as your Body Mass Index (BMI) is essential for heart health. “If you don’t know your BMI, speak with your primary care provider or use one of the many BMI tools available online,” suggests Dr. Lekshmi Dharmarajan. It’s also important to know your blood sugar levels. High blood sugar can damage blood vessels over time. Make sure you review your lab work with your doctor and talk about your risk factors for heart disease.

5. Small Things Add Up

When making any lifestyle change, it’s important to pay attention to daily habits and behaviors to figure out what you can do to get healthier. Small changes do add up over time. “If you can incorporate something new into your routine – even a minor change – it will help you get healthier,” says Eleanor Dreyhaupt, Nurse Practitioner at NYC Health + Hospitals/Elmhurst. “Whether it’s eating more vegetables on a daily basis or going for a walk three times a week, better choices will help to keep your heart happy.

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10 Tips to Promote Heart Health

Did you know heart disease is the top cause of death every year in the world? Heart problems like high blood pressure can lead to premature heart failure, heart attacks, strokes, and other life-threatening conditions. The good news is, you can avoid developing most heart conditions by keeping your heart healthy.

Asrar Sheikh, MD, Teofilo Vinluan, MD, and all of our experienced family and primary care team at Family Urgent Care recommend making small changes to your lifestyle and habits to keep your heart in top shape. With practices in Schererville, Indiana and Chicago, Illinois’ Lincoln Park neighborhood, our team is well-equipped to help you and your family keep your heart strong throughout the greater Chicago area.

Following these 10 tips from our team will help you attain and maintain a strong, healthy heart.

1. Get and Remain Active

Your heart is a muscle that keeps blood pumping through your body, so keeping your cardiovascular fitness high keeps it strong. For ideal heart health, aim to break a sweat five days per week for 30 minutes.

Any activity that gets your body moving promotes cardiovascular health. Choose an activity you enjoy to ensure you get moving regularly.

2. Keep Your Body Strong

Weight-bearing exercises also play an important part in your heart’s overall health levels. Work toward doing weight-bearing exercises that build your full body’s strength 2-3 times per week.

If you’re new to exercise, our doctors can help you develop an exercise routine that works for your unique physical needs.

3. Eat a Balanced Diet

A heart-healthy diet is a key component to keeping your heart healthy. Aim to eat a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats, while avoiding excessive salt, saturated fats, and processed foods.

4. Maintain A Healthy Weight

When you weigh more, your heart has to work harder to do its job. If you’re overweight, healthy weight loss of 1-2 lbs per week takes the strain off your heart and can lower your blood pressure and cholesterol.

Reducing your calorie intake, consuming healthy foods, and increasing your activity levels can all help you reduce your weight. Our team at Family Urgent Care can help you develop a healthy weight loss plan tailored to you.

5. Quit Smoking

Smoking, including traditional and e-cigarettes, plus secondhand smoke, all aggravate your heart. Working to quit smoking, as well as reducing your exposure to secondhand smoke, makes your heart stronger and healthier.

6. Minimize Your Risk of Illness

From coronavirus to the flu to pneumonia, catching an infection can make your heart weaker. You can reduce your risk of catching an illness by washing your hands regularly, avoiding close physical proximity and contact with others, and getting your annual flu vaccine at Family Urgent Care.

7. Get the Right Amount of Sleep

Getting too little or too much sleep can up your risk of developing heart disease. Work on getting about 7-9 hours of shut-eye every night.

8. Learn Healthy Stress Management Techniques

Stressful life events can be unavoidable, but learning how to manage them and calm your anxiety reduces the strain stress can cause on your heart. Learning stress management techniques like deep breathing, mindfulness practices, and seeking support from loved ones will help keep you steady and relaxed.

9. Up Your Positivity

Studies show people who learn to access their positive emotions are healthier and live longer lives. Tap into appreciating the good things in your life by practicing gratitude, strengthening your relationships, contributing to your community, and doing activities that make you happy.

10. Get your Blood Pressure Checked Regularly

High blood pressure can be an early warning sign of heart problems. You should get your blood pressure checked at least every three years if you’re under 40, or annually if you’re over 40 or have a history of high blood pressure.

By getting an annual physical at Family Urgent Care, you can ensure you get your blood pressure and overall health looked over every year by our experienced team.

Most importantly, don’t forget to celebrate the small steps you take to have a healthy heart! To schedule a physical or another appointment at Family Urgent Care, call your preferred office location today. Our team also provides medical care through telehealth.