February is American Heart Month and I felt it was best to share some tips on how we can give love back to our hearts.
Isn’t it amazing how our hearts can contain so much life and vitality? It is a place where love grows, hurts mend and hope lives. This one small organ pumps 5 liters of blood through our bodies every minute. That’s quite a responsibility! With all the hard work our hearts do for us, you would think that we would return the favor. Sadly, that’s not the case. Heart disease is one of the leading causes of death for people in the US.
So, how can we help prevent heart disease?
Here are 5 ways we can protect our heart and give it the love it truly deserves:
- Practice daily yoga.
Daily yoga practice is great for heart health. It lowers blood pressure and decreases the risk of heart disease. Yoga is also beneficial for weight loss and lowering LDL (bad) cholesterol.
- Practice deep breathing a few times a week.
Deep breathing and mindful meditation eases stress and promotes relaxation. Dr. Weil recommends 4-7-8 Breathing. Take a deep breath in for 4 counts, hold it for 7, and release slowly for 8. Repeat 4 times. Consistency is key, so practice a few times a week and experience instant Zen, my friend. There’s a science behind it, and if you try it, I think you will see why.
- Eat a paleo diet, like your hunting and gathering ancestors.
A study reported that the Mediterranean Diet (nuts, seeds, vegetables and lean meats) outperformed statin drugs by a significant amount. Start by removing processed and fast foods from your diet. Reduce the amount of sugar and eat organic options, when possible. For example, I have a small box garden that supplies my herbs and vegetables. If you need a great recipe, try the stuffed bell pepper dish I provided below…yummy!
- Learn how to manage your stress.
Too much stress can overwhelm your system and your health. Increase pleasurable activities and exercise more to help combat stress. Get moving as much as possible. Adult coloring books are also on trend for stress management. They help trigger “feel good” hormones. These activities are all win-wins for stress and anxiety.
- Go see a licensed chiropractor.
In a recent study from the medical University of Chicago, they found that specific chiropractic adjustments lowered blood pressure by over 17 points, outperforming the results of 2 high blood pressure medications that nearly masked the symptoms instead of addressing the cause. There are many benefits to regular adjustments, but this one is a huge bonus. What an amazing, healing power our bodies contain!
Send gratitude to your healthy heart today and give it some love for all it does for you.
Stuffed Peppers
- 6 bellpeppers
- 1 lb ground turkey
- 1/2 lb organic chicken sausage
- 1 jar fire roasted tomatoes
- 1 can tomato sauce
- 1 chopped onion
- minced garlic
- salt, pepper, basil and oregano (to taste)
- Preheat oven to 350 degrees.
- Remove the seeds from peppers and cut tops off. Place in a greased baking dish.
- Brown the rest of the ingredients in a skillet until fully cooked.
- Spoon the filling into the peppers and place the tops back on the peppers.
- Bake uncovered for 30-40 minutes. Enjoy!
More than a Stretch: Yoga’s Benefits May Extend to the Heart.” Harvard Health Blog. Ed. Julie Corliss. N.p., 29 Dec. 2016. Web. 06 Feb. 2017. <http://www.health.harvard.edu/blog/more-than-a-stretch-yogas-benefits-may-extend-to-the-heart-201504157868>.
Weil, Andrew. “The 4-7-8 Breath: Health Benefits & Demonstration.” DrWeil.com. N.p., 25 July 2016. Web. 06 Feb. 2017.
<http://www.drweil.com/videos-features/videos/the-4-7-8-breath-health-benefits-demonstration/>.
Dr. Mercola. “How to Eat Your Way to a Healthier Heart.” Mercola.com. N.p., n.d. Web. 06 Feb. 2017.
<http://articles.mercola.com/sites/articles/archive/2016/09/12/eat-real-food-for-healthy-heart.aspx>.
“Special chiropractic adjustment lowers blood pressure among hypertensive patients with misaligned C-1 vertebra.” Special chiropractic adjustment lowers blood pressure among hypertensive patients with misaligned c-1 vertebra – The University of Chicago Medicine. N.p., n.d. Web. 06 Feb. 2017.
<http://www.uchospitals.edu/news/2007/20070314-atlas.html>.
