This Thursday is World Heart Day.
Your heart is the engine of your body that keeps you going and is super important to look after.
Did you know that there is a muscle connecting your brain to your heart that strengthens your heart and that kindness strengthens this muscle??!! Mindfulness is also called kindfulness, being kind in your selftalk to yourself and being kind to others, all others. Just another reason to practice mindfulness 🙂
This week try to be mindful of how you can reduce the risk of cardiovascular disease (CVD), which includes heart disease and stroke. CVD actually is the world’s number one killer.
So here is what you can do. Pick just one thing a day to focus on. Remember to take small steps, to establish new habits, works better than trying for big steps and giving up.
Eating and drinking well gives your heart the fuel it needs for you to live your life. This World Heart Day, make just a few simple changes to your diet to help reduce your own and your family’s risk of heart disease and stroke.
Try not to eat so many processed and prepackaged foods which are often high in sugar and fat
Cut down on sugary beverages and fruit juices – choose water or unsweetened juices instead
Swap sweet, sugary treats for fresh fruit as a healthy alternative
Try to eat 5 portions (about a handful) of fruit and veg a day – they can be fresh, frozen, tinned or dried
Keep the amount of alcohol you drink within recommended guidelines
Make your own healthy school or work lunches at home
Physical inactivity can contribute significantly to heart disease as it can lead to unhealthy weight gain, diabetes and raised blood pressure. This World Heart Day, take control of your heart health by getting more active.
Aim for at least 30 minutes of moderate-intensity activity five times a week
Playing, walking, housework, dancing – they all count!
Be more active every day – take the stairs, walk or cycle instead of driving
Exercise with friends and family – you’ll be more motivated and it’s more fun!
Before you start any exercise plan check with a healthcare professional
Download an exercise app or use a pedometer to keep track of your progress
The best types of activity
Aerobic exercise is especially good for your heart – brisk walking, jogging, swimming and cycling are all ideal
Muscle strengthening exercises also help you to burn more calories to keep your weight healthy – try climbing stairs, walking uphill and digging in the garden
Stretching activities, like T’ai chi and yoga, can help to improve your flexibility
Stopping smoking is the single best thing you can do to improve your heart health. This World Heart Day, make a commitment to quite and reduce your risk of heart disease and stroke, and that of those around you.
Know your risk. And power your Life 💙
Looking after your heart starts with understanding your risk, so make sure you know all your health numbers. Visit your healthcare professional and ask for a few simple checks. Remember, knowledge is power.
Know your blood glucose levels
High blood glucose (blood sugar) can be indicative of diabetes. CVD accounts for 60% of all deaths in people with diabetes so if it’s left undiagnosed and untreated it can put you at increased risk of heart disease and stroke.
High blood pressure is the number one risk factor for CVD. It’s called the ‘silent killer’ because it usually has no warning signs or symptoms, and many people don’t realize they have it.
Visit your healthcare professional and ask them to measure your cholesterol levels, weight and body mass index (BMI), as well as your blood pressure and blood glucose. They can then advise you on your CVD risk so you can plan to improve your heart health.
Know the signs and symptoms of a heart attack
Over 70% of all cardiac and breathing emergencies occur in the home when a family member is present and could help a victim.
Talk to your healthcare professional about local cardiopulmonary resuscitation (CPR) courses so you can help a loved-one in the event of a heart attack. If you suspect a family member is having a heart attack or stroke, seek medical help immediately.”
Have the best happy healthy week!
#poweryourlife #worldheartday #gethearthealthy #whd #whd2016 #hearthealthyselfie