While you have heard this 1000 times over, your heart is essential for survival. February is all about heart health and giving yourself that love.
Heart-related conditions are affecting women at increasing rates and continue to grow as a result of many factors. While there are some risk factors you cannot control (thanks to genetics), there are a handful of proactive measures you can implement consistently.
1. Annual check-ups with bloodwork.
It is important to schedule an annual check-up every year with bloodwork. Blood assays such as glucose, lipids, and inflammatory markers are a good assessment of overall health. While there may be slight fluctuations in values, there should be a consistent trend, and if a value goes off-trend, then it is time to take action.
2. Incorporating a movement routine.
Our lifestyles have become increasingly sedentary, and we’re just moving less. Getting daily movement is helpful in managing weight, managing stress, improving mobility, increasing blood flow in the body, and releasing endorphins, to say the least. Schedule a workout at least 3-4 times a week and schedule a form of movement for as little as 5-10 minutes every day.
3. Focus on optimal nutrition practices.
Nutrition and bloodwork are synced. What you eat affects your bloodwork; if it is off-trend, it could strain your heart health. Focusing on portion control, less processed foods, less sodium, and balanced macros at every meal are all great ways to be proactive.
4. Manage stress.
Our stress manifests in different ways, and when it escalates, our health suffers. Stress directly impacts women’s cortisol levels, an inflammatory marker. Consistently elevated cortisol levels affect insulin response and contribute to weight gain.
5. Balanced socializing.
Alcohol and smoking play a role in heart health. While recreational consumption is acceptable, try to plan your socializing accordingly. Consider the 80/20 rule for socializing, where 80% of the time, you stay on track, and 20%, you deviate from your norm. In a given week, that’s two days at max!
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