This article is from the Spring 2008 issue of The Wellness Advisor® magazine.
Subscribe to get the print edition here.
It’s spring! The days are getting longer, we’re storing our heavy winter gear, and we’re feeling revitalized. Now is the ideal time to create some new heart-healthy habits! Take a quick look at H.E.A.R.T.: our top five recommendation for postive changes you may want to make in your life this season:
H: HYDRATE.
Our bodies need an adequate amount of fluids to control our heart rate and blood pressure, among other vital functions. The good news is that you don’t need to carry bottled water with you everywhere you go. How much fluid should you be drinking? Experts say that if you are going to the bathroom every two to four hours, you are probably well hydrated. If you want tasty alternatives to water, rest assured that fruit juice counts. So do soup, yogurt and fruits and vegetables. The next time your mouth feels dry, try reaching for a sweet juicy slice of watermelon.
E: EAT A RAINBOW.
Fill your plate with rich colors, and chances are good that you will be getting the healthful variety of foods that nutritionists recommend. Sunny yellow bananas are packed with potassium, deep green broccoli is a surprisingly good source of calcium, blueberries offer an abundance of antioxidants, and ripe red tomatoes provide lycopene. Add color to your scrambled eggs with green peppers, which are high in vitamin C. Drop antioxidant-rich blackberries into your pancake batter. Dice a bright red apple and mix with your yogurt for extra fiber. Eating a rainbow adds flavor, fun and diversity to your meals.
A: ACT LIKE A KID.
Go outside and play! Laugh with your friends. Plan an adventure. Get your heart pumping and refresh your mind. Medical studies have shown that laughter helps you deal with stress. It also produces natural pain-killing endorphins, and may enhance your immune system. Laughter has been shown to help reduce blood pressure. It is also a form of aerobic exercise: it works the diaphragm and increases your body’s ability to use oxygen. Play also helps improve your ability to think clearly and productively.
R: RELAX:
There are many health benefits associated with relaxation, including a restful heart rate and a drop in blood pressure. Set aside time for activities that you find relaxing. There are so many alternatives: read a book, go fishing, paint, walk the dog, call a friend, indulge in a soothing massage. Remember: you are doing this for your health and peace of mind.
T: TRAIN.
Challenge yourself to reach a new level of physical conditioning, or to change up your exercise routine. Take lessons in your favorite sport. If you enjoy walking, seek out new routes and new walking buddies. Explore alternative ways to keep limber: plant a vegetable or flower garden, learn to dance, or join a bowling league. And don’t forget to train your mind. Take a class, join a book club, or attend a lecture or seminar. Keep your mind as active as your body.
Spring is about new beginnings. We hope our H.E.A.R.T. list inspires you to have more fun, enjoy the season and take even more steps toward improving your heart health.
Barliv™
CoroWise®
