Another year gone and heart disease is still the number one killer among American women. February has been declared Heart Health Awareness Month to raise consciousness regarding this crisis facing our nation.
It may be easy to get discouraged in the face of what seems to be an ever growing problem with no end in sight. However, you need to know that heart disease is preventable! There are too many people today that believe they are a slave to their genetics, and are all too quick to settle for the prescribed drug “solution”. Although genetics do play a small role in some disease, lifestyle is the most significant source of illness and therefore something we have complete control over. I hear too often “cancer runs in the family” or “diabetes runs in the family”, when the truth is “lifestyle runs in the family”! Children who have parents that are active are more likely to be active, and children that watch their parents eat wholesome meals are more likely to eat healthier. I have many parents who come to me at their wit's end because they can't understand why their children won't touch anything but pasta, pizza, and hot dogs. They tell me that “David just won't eat anything that's green!” It isn't long before we discover that daddy and mommy aren't eating their vegetables either.
If we know that we shouldn't do things like smoke around our children and make strong efforts not to use foul language around our youth, why do we think exercise and diet don't work the same way? We are an example in everything we do. Likewise, take a moment to think about some of the bad or good lifestyle habits you learned from your parents.
So, this month I ask you to put your heart first. Although I hope everyone wears red to raise awareness of this issue facing women, I hope even more that you take action. Of course heart disease is a significant killer of men also, and needs to be addressed just as seriously among them. So, here are some easy ways for everyone to take action and get on your way to a healthier and happier heart:
- Find an enjoyable way to be active for at least 30 minutes a day, everyday. Take the stairs instead of the elevator, walk around the block a few times after lunch and, since this is the month for love, remember sex is great for the heart.
- Add more fresh fruits and vegetables into your daily diet. This will eventually crowd out your cravings for the foods that are doing harm such as excess meat & dairy, refined & processed food, caffeine and other stimulants.
- Reduce stress. Depending upon your current lifestyle and natural constitution, reducing stress can either be found in active exercise, pleasant social activity or more tranquil moments of solitude. One of my methods of choice is yoga. Other's can benefit from taking a few minutes to center with this very simple breathing technique: Sit quietly with your eyes closed and concentrate on your breath. Fill your lungs slowly feeling them expand until full. Hold for a few counts and then slowly exhale until you think all the air is expended. At the end make an effort to push out that little bit of excess air that is actually still left. Repeat a few times and your blood pressure will lower.
- A healthy mind and spirit is just as important as a healthy body when it comes to a happy heart. A positive mental state, easily provoked by some good old fashioned laughter, keeps hormone levels balanced throughout the body. So, surround yourself with those that make you happy and keep you laughing. Good conversation, good food, and good fun….there's no drug substitute.
- Find what foods and lifestyle works best for you. You are a unique individual with a different family history, cultural background, body type, blood type, and constitution than the next person. What works for one person will not necessarily work for you.
