Heart disease is a leading cause of death in the United States, and according to the National Heart, Lung, and Blood Institute (NHLBI), many Americans remain at risk of getting it. People with poor cardiovascular health are also at increased risk of severe illness from COVID-19. The good news is that heart disease is largely preventable and focusing on improving your heart health has never been more important. Studies show self-care routines help keep our blood pressure in the healthy range and reduce our risk of heart disease and stroke.
Here are a few self-care tips from the NHLBI to try every day to make your heart a priority:
Self-Care Sunday
Find a moment of serenity every Sunday. Spend some quality time on yourself, such as completing a face mask, journaling, or meditation.
Mindful Monday
Be mindful about your health and regularly monitor your blood pressure or blood sugar if needed. Keep an eye on your weight to make sure it stays within or moves toward a healthy range. Being aware of your health status is a key to making a positive change.
Tasty Tuesday
Choose how you want to approach eating healthier. Swap out unhealthy ingredients for healthier alternatives. Get adventurous and prepare a simple, new, heart-healthy recipe. Or go big by trying a different way of eating, such as the Dietary Approaches to Stop Hypertension (DASH) eating plan, which is scientifically proven to lower blood pressure.
Wellness Wednesday
Move more, eat a fruit or vegetable you’ve never tried, make a plan to quit smoking, or learn the signs of a heart attack or stroke.
- Heart attack symptoms: chest and upper body pain or discomfort, shortness of breath, cold sweats, nausea, or lightheadedness
- Stroke symptoms: Confusion, trouble talking or seeing, dizziness, severe headache, or numbness in the face, arm, or leg
Treat Yourself Thursday
Treats can be healthy. Try making a dessert with fresh fruit and yogurt. Then stretch your imagination beyond food. Host a family dance party, take a few minutes to sit still and meditate, go for a long walk, or watch a funny show. Laughter is healthy. Whatever you do, find a way to spend some quality time on yourself.
Follow Friday
Follow inspiring people and pages on social media, or text a friend to help you stick to your self-care goals. Remember it’s just as important to take care of your mental health as it is of your physical health. Two of the main hurdles to self-care are depression and a lack of confidence. If your mental health gets between you and your fabulous self, take action to show your heart some love. Reach out to family and friends for support, or talk to a qualified mental health provider.
Selfie Saturday
Inspire others to take care of their own hearts. Talk about your self-care routine with loved ones or share a selfie on your social media platforms. Having social support and personal networks can make it easier to get regular physical activity, eat nutritious foods, reach a healthy weight, and quit smoking.
Each Sunday, look at your week’s schedule and carve out 30 minutes daily for heart-healthy practices. Devoting a little time every day to care for yourself can go a long way toward protecting the health of your heart.
-Paulina Le
Health Fitness Specialist
Sources:
- https://www.nhlbi.nih.gov/health-topics/education-and-awareness/american-heart-month/about