7 ways to improve your heart health

Everyday habits play a crucial role in determining the health of your heart. Prolonged stress, poor eating habits and being sedentary can all contribute to poor cardiac health. Sadly, more Australians die of heart disease than any other cause. However, the good news is, just small changes in lifestyle habits can substantially improve your heart health.

1. Check your cholesterol levels and your blood pressure. Cholesterol levels and blood pressure are important indicators of cardiac health. Some times high cholesterol can run in families, so it is a good idea to be screened when appropriate. Elevated LDL cholesterol contributes to atherosclerosis which is a narrowing of the arteries and, high blood pressure puts you at a higher chance of having a heart attack or stroke. By knowing these numbers, you can be more aware of your cardiovascular risk.

2. Check your waist circumference. You can get a good idea of whether or not you are at risk of cardiac disease and other chronic diseases just by measuring your waist circumference. For adult women, a waist circumference of 80 centimetres or more indicates an increased risk of chronic disease, and for adult men, a waist circumference of 94 centimetres or more indicates an increased risk of chronic disease.

3. Reduce your stress. Living in a constant state of stress is not healthy for your heart. Stress may be derived from a range of sources including work, relationships, illness, finances, living arrangements or other factors. Proactively managing stress by employing self care strategies such as meditation, yoga, deep breathing and taking time out for yourself can help to manage day to day stress. Seek professional help when you need it.

4. Eat heart healthy food. Fill up your plate with foods rich in omega 3 fatty acids such as salmon, nuts and avocados. These also contain polyunsaturated and monounsaturated fats, which may help lower bad cholesterol. In addition, fruit and vegetables provide key vitamins and minerals, and contain naturally occurring plant sterols which also contribute to lowering cholesterol. Keep an eye on the salt in your diet as high sodium levels can increase blood pressure and put extra pressure on the heart.

5. Quit smoking. Smokers have a two to four fold increase in the risk of cardiovascular disease. Smoking decreases the amount of oxygen available to the heart, and increases blood pressure, blood clotting and damage to the blood vessels. Reducing or quitting smoking will not only save money, but make you feel healthier and will prolong your life. If you have tried before, keep trying, as many people take a few attempts before they are successful. Any reduction in smoking will have immediate benefits for your health.

6. Lift weights. Everyone knows they should be doing 30 minutes of cardio each day, but combining this with resistance training adds extra benefits. Building muscle helps to improve your body composition, and assists in soaking up sugar from the blood stream while improving your overall metabolic rate.

7. Sleep more. Well that is welcome news! Long term sleep deprivation and shift work is linked to chronic disease and poorer cardiovascular health. Being active during the day and practicing good sleep hygiene will help to you sleep better. Simple things such as winding down before bed, going to sleep at the same time each day, and having a cold, dark room facilitates better sleep which all has a positive impact on your heart.

Looking after yourself during lockdown

With half of Australia currently in lockdown due to Covid-19, we hope you are staying safe and well. Sudden changes brought on by a change in our situation can understandably cause feelings of disorientation and distress. Here, we explore some strategies that can help you to look after yourself during this lockdown period.

1. Accept what is outside of your control. Humans love to have control over their environment, but during a global pandemic, this is not always possible. By acknowledging what is inside your control, you can focus on those things which you can change, and let go of those that you cannot.

2. Stick to a daily routine. If you have always worked in an office environment and are suddenly required to work from home, with home schooling thrown in as well, this can be very challenging. You may have to set up a new work space and/or new technology. While it may be tempting to sleep in, you’ll likely feel much better if you get up at your usual time, and get dressed in comfortable clothing instead of staying in your pajamas all day.

3. Stay connected with friends and family. We are social animals. So while we may be physically distancing, we can still stay socially connected but using our phones, Facetime, Zoom and social media. Check in on your elderly relatives or friends who may be isolated. They will appreciate your calls.

3. Use the time to tackle projects or hobbies. Many of us have tasks around the house that we have been putting off, such as cleaning the windows, re-organsing our pantry or doing our tax return. Lockdown can mean we finally have the time required to get on top of these projects. You may even find you are able to get back to playing a musical instrument, bingeing on Netflix or baking your favourite treats.

5. Exercise daily. Exercise in nature has been proven to improve mood and wellbeing. Even a quick walk around the block can help to improve your state of mind, particularly if you have been inside all day. Sometimes you may not feel like doing it at the time, but you know you will feel so much better afterwards.

6. Eat well. Simple things like ensuring you eat a balanced diet of fruit, vegetables, protein, healthy fats and nuts will ensure you get your essential nutrients every day. The occasional comfort food delivery won’t harm you, but just make sure it doesn’t become a habit.

7. Don’t overdose on media. When everything is in a state of flux, it is natural to want to be up to date with all of the latest developments. However, watching back to back daily press conferences full of bad news can be quite depressing. Accessing just one update per day from a trusted news source can help you to get the important news you need, without overdosing. Consult government websites to source support that is available to you.

8. Show compassion for others. You may have heard the analogy that we are all in the same storm, but we are all in different boats. Some people may not be affected too much at all by the lockdown, where as other people may be hugely impacted. Many may have lost work, be experiencing stress to their business, or to their health. Others may be working on the front line with all of the anxiety which comes along with that. Be compassionate and think of others.

9. Look after your health. Some face to face medical appointments may not be possible at this time, but you can still access your doctor via telehealth, where appropriate. Emergency treatment and surgery will always be available. It is important that you don’t put off essential medical treatment.

10. Remind yourself that this temporary. It can be helpful to remember that no matter how tough things seem at the moment, this too shall pass.