The Heart is a Powerful Tool – Keep it Healthy in All Ways

When it comes to heart health, we absolutely need to take a holistic approach. Clearly heart health is vital to our very existence, however there is so much more than just the physical aspect. This article will cover both the physical and also emotional factors which will allow the whole body to thrive.

Mind-Body Connection

The mind-body connection plays a significant role in our overall health. The two areas are interconnected and how we think, feel and experience our life directly impacts our physical health. We need to look at all aspects of our body and mind in relation to health and wellbeing.

How we experience and process grief, fear, stress, and trauma in our lives on a daily basis can be an important factor in our physical health. Often when we are going through a tough time our body perceives a threat and we shift into the ‘fight or flight’ response. This is our built-in survival mechanism called the Sympathetic Nervous System.

Whilst in ‘fight or flight’ there may be physical symptoms such as increased heart rate, we start to sweat, our muscles become tense, and our mind becomes a little muddled.  Internally we also have chemicals such as adrenaline, cortisol, glucagon, and insulin released which collectively prepare the body to respond quickly to this perceived threat.

Many areas of the body and mind are negatively impacted by being in this state regularly which is why it’s important to be mindful of what triggers us and begin to work on finding a solution.

Stress

Stress plays a major role in heart health and in a time where hustle culture is popular, it’s something we actively need to reduce. It’s important to note that each of us have different things that trigger our stress, which is why we need to take the time to unpack what is happening in our lives.

Stress can stem from work, family, past or current life experiences, or even things you are concerned about for the future. Regardless of where it originates, stress has a big impact on our health – particularly our heart.

A few things that happen when we are stressed are that our sleep is disrupted, blood pressure may be elevated and inflammation in the body may increase.

Managing stress is essential and some of the following are helpful:

• Adequate sleep: aim for 7 – 9 hours of good quality sleep per night
• Regular exercise: including some daily movement is really helpful
• Nutrition: as well as eating healthy, it’s a good idea to reduce alcohol consumption
• Relaxation techniques: activities such as meditation, qigong, breathing exercises
• Do what makes you happy: this can be reading, a hobby or being with friends

Self-Care

One of the most important things in relation to overall health and wellbeing is self-care.  What we do on a daily basis drives our outcomes. Some of the best and easiest ways to include self-care on a regular basis are:

Emotional

Embrace and acknowledge how you are feeling and know that it’s not only OK, but also normal. Every single human has the same fears and doubts and once we realize that it can make our life journey a little easier. Setting boundaries is a great first step when it comes to emotional self-care. These boundaries will allow us to protect our time, energy and also allow any healing to occur.

Mental 

Working on mindfulness techniques such as meditation, breathing exercises, and allowing plenty of quiet time to just be, is helpful. It’s also really important to spend time doing things that make you happy. That could be reading a book for fun, cooking, hanging out with friends. Whatever it looks like for you, do more of it.

Relaxation

Taking down time is a great way to improve your health and wellbeing. This can look like going for a massage, enjoying a bath, or even a slow Sunday morning breakfast.

Spiritual

Practicing meditation or prayer is a beautiful form of self-care. Other ways are connecting with nature, working on breathwork and doing things that bring a sense of purpose.

Nutrition

Good nutrition has a major impact on our heart health. Including plenty of fresh fruit and vegetables, whole grains, and lean sources of protein is a solid foundation when looking at nutrition and its impact on heart health. Introducing a couple of plant-based proteins such as beans and legumes each week and reducing our overall fat intake is also very beneficial.

In a world where things move fast, we tend to rely on forms of convenience which are not the healthiest option. Distancing ourselves from any of these highly processed foods will not only help our heart, but also the rest of our body. The best option is to change from options of convenience to those that promote good health. Going back to basics and preparing food from scratch is a great way to improve heart health.

Movement

Our heart is a muscle that needs to be used. Regular exercise is vital to keeping our heart in top working order. Does that mean we need to run a marathon or pump iron? Absolutely not. There are plenty of exercise options and It’s all about finding something that works for you. Starting your day with a brisk walk is a perfect option. Not only does it get the heart rate up, but you have the added bonus of getting outside in nature.  Can’t walk outside? No problem at all. We can use a treadmill or even find a walking workout online. It’s such a versatile way to get your heart pumping.

Holistic health encourages us to view our body not just as parts, but as a whole which is why it’s important to nurture all areas. By embracing this way of life, we have the potential to live a truly healthy life and thrive on all levels: body, mind, and spirit.

Connect with Kim on The Wellness Universe.

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