4 tips for a healthy heart in 2021

As a cardiologist, I am aware the importance of take care of your diet and exercise. Up until COVID was discovered, I followed the same strategies for a heart healthy lifestyle that I advise my patients throughout my private life. However, once the epidemic was affecting the communities we live in, I removed some of my practices without even realizing.

4 tips for a healthy heart in 2021

As a cardiologist, I am aware the importance of take care of your diet and exercise. Up until COVID was discovered, I followed the same strategies for a heart healthy lifestyle that I advise my patients throughout my private life. However, once the epidemic was affecting the communities we live in, I removed some of my practices without even realizing.

I gained 10 pounds, lost my discipline and lacked exercise and this set off an unending cycle that many of my patients identify with. I was missing seeing my patients face-to-face. I didn't get to see my family and friends and felt isolated. A majority of my patients required an ear to cry on when they were struggling with the loss and pain of anxiety and anxiety, job loss and so on. In reality, I was experiencing the same mental and emotional stress my patients were suffering with.

It's crucial to maintain a the healthiest heart.

The heart is a remarkable organ, beating a thousand times per day, and pumping vital nutrients through the body. However, in order to perform its job effectively it must be in good health. Anything that causes stress to the heart muscle can affect the rest of our bodies. For instance, we are aware that weight gain may cause health issues including the condition known as diabetes or elevated blood pressure. The conditions that cause them can cause heart disease.

When we are under stress the body releases cortisol, a hormone. Cortisol is your body's "fight or flight" response to stress, causing the body to shut down the rest of your body to respond to the stimulus. Research shows females are particularly vulnerable to stress over time, and exposure for long periods to stressful situations puts your heart and body at risk of high cholesterol or diabetes, high blood pressure or heart problems.

All things are connected within our bodies. It's the reason it's important to be aware of the everyday choices that affect our hearts, such as:

  • What we eat
  • How much exercise do we do?
  • How can we deal with stress?

This is also true for cardiologists too. In the end, I realized I had to regain the control over my health. Here's how I got there.

How I got back control over the health of my heart.

As COVID-19 took a toll on my health lifestyle, I decided to make small changes that were achievable and realistic. One of the first things I did was sign up on the yoga website to keep me motivated to work out in the absence of going to the gym. I invited my friends to take part in the virtual class along with me during the week. Then, we started getting each week in a setting that was socially distant to complete the class with masks.

In just about two months, I was refreshed and more compassionate with my patients, even though I could only view them on the internet. The more I practiced it and felt better, the better and the more enthusiastic I felt to make conscious choices throughout the day including more healthy choices for food. I lost the weight that I was carrying around and perhaps an extra pound without resorting to any popular diet.

The top advice of a cardiologist for a heart that is healthy.

Tip #1 Tip #1: Eat more whole food and eat fewer processed foods.

Whole foods are anything that you can find in the natural world, which includes:

  • Fruits
  • Vegetables
  • Whole grains
  • Nuts
  • Beans

Whole foods are rich in nutrients and don't come out of an industrial or a factory. However, processed foods typically contain a long number of ingredient lists, most of which are not easy to recognize. They're unwholesome calories that require very little effort to cook and also contain chemical compounds that keep them in good condition for a long period of time. A potato, for instance is a complete food. Potato chips, on the other hand, are processed food items which are rich in sodium and fat.

It's not easy to change your eating habits, especially when you have a variety of options at the supermarket. It's not necessary to revamp the entire pantry or your life all at once. Consider eating each meal and only one meal at a time, or one day at one time. If you are taking a slow approach, follow these steps week-to-week:

  • Find out what a complete food is
  • Differentiate between whole foods and processed food items at the supermarket
  • Switch one or two of your favorite processed breakfast items for more whole food options (e.g. take oatmeal and fruit in place of cereal with sugar for breakfast)
  • Start substituting ingredients for snacks as well as the remainder of your meals.

Tips #2: Get moving around every each day.

Our perception of exercise has to shift. It is not necessary to train for two hours a day at the gym. Actually, the most beneficial outcomes from exercising come from moderate to high intensity exercise lasting between 20 and 30 minutes. Walking is a great way keep heart disease at the horizon.

Make sure you exercise every day for at minimum thirty minutes per day. If you're in a jam-packed schedule, don't try to tackle everything in one go. Try breaking your exercise time into small chunks. For instance, you could make yourself up and walk three times per daily for 10 minutes between meetings.

The benefits go beyond looking and feeling great. Exercise can also aid in:

  • Work out your muscles
  • Your heart should be strengthened
  • Reduce the inflammation within your body
  • Combat the spread of

A lot of forms of exercise do not require any equipment or costly memberships like walking or yoga. You just need to do something to stop becoming sedentary for the entire day!

Tip #3: Meditate.

As I've mentioned that everything within our bodies is interconnected, even things that help to create emotional peace. That includes things like mindfulness that help us manage stress levels and thus improve the ability to fight off illness.

Just ten minutes of mindfulness can trigger the hormone that makes you feel good, serotonin which can provide health benefits. Meditation may look differently for every person, but can include:

  • You are thinking about your day
  • Praying
  • Breathing slowly and meditating

Tip #4 Remain kind and grateful.

Your mental and emotional well-being affects your overall health as well as our heart health. Like meditation, being kind releases positive hormones that may:

  • Lower stress
  • Reduce inflammation
  • Reduce your blood pressure
  • Enhance your body's capacity to fight illness
  • Lessen depression

It's simple to show kindness, no matter if it's just helping another person or thinking about those things you love.

Begin taking steps towards an improved heart today.

There's no easy fix to an ideal heart. By taking small steps towards the right direction, you can establish permanent habits that help your heart and whole body. If I can do it, you can, too.

If you've been diagnosed with high blood pressure, diabetes or heart disease keep using your medication and work with your physician to make better choices. Here at MedStar Health, we're here for you and have taken extreme precautions to make sure our facilities are secure and prepared to take care of your needs. Don't delay care. In case of emergency, it's better to seek the hands of a professional instead of staying at home even during a pandemic.

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