Matters Of The Heart | 6 Tips To Keep Your Heart Healthy
In the platter of life, stress is a staple ingredient these days. Due to your lifestyle and improper diet plan for heart, you will often find yourself overloaded with things or in difficult situations. Almost everyone – from kids to office goers to elderly – suffer through stress. When you feel threatened, your nervous system responds by releasing a flood of stress hormones including adrenaline and cortisol, which rouse the body for emergency action. This has a serious effect on your heart and the signs of which are-
1. Increase in Blood Pressure: Stress in your body leads to a fight or flight situation which constricts the blood vessels to get more blood to the core of the body instead of the extremities. This increases the blood pressure in your body.
2. Higher Pulse Rate & Palpitations: The anxiety caused due to stress leads to higher pulse rate and a sudden increase in palpitations.
3. Chest Pains: High levels of stress can induce several risk factors like increase in cholesterol, high blood pressure, depression. Being in a high level stressful situation on a daily basis can lead to blood clots which increases the risk of heart attack.
While evolution has designed our bodies to release the stress hormones to combat danger, our lifestyle has lead to a constant level of stress which can be fatal in the long run. You cannot completely eliminate stress from your life but you can follow a couple of lifestyle mantras to lead a healthy life.
1. Lifestyle Changes: There are various reasons, situations which could be leading to stress in your daily life such as work, relocation, financial problems, pregnancy, illness in the family or a lost friend. Figure out these situations and act calmly to solve them and move on.
2. Eating Healthy: Stress can also lead to eating disorders. You may feel like skipping meals at times or binge eating on junk foods at other times. Stress also leads to sugar craving, especially in women. So keep a check over the foods you eat and follow a specific diet plan for heart. Opt for healthy foods as much as you can. There are a few comfort foods that are also healthy which can help fight stress like cashews, green tea, garlic, oatmeal, oranges, asparagus, berries, avocados and walnuts.
3. Exercise Regularly: Exercise has numerous benefits, not only it reduces stress but also calories. Group workouts like pilates, zumba and other fitness training can also help you socialise and reduces depression associated with stress. Heavy workout helps in reducing blood pressure and cholesterol. High intensity sports or workouts helps you channel frustration and can increase concentration. Swimming, walking and running are easy alternatives as well.
4. Therapeutic Avenues: Meditation and Yoga have therapeutic advantages which can naturally relax your body and your breathing. Rhythmic breathing exercises can reduce heart rate, reduce blood pressure, relax muscles and overall heal the body as well as soul. Massage can also help reduce stress.
5. Get Proper Sleep: Sleep and stress have a deep connection. While stress can lead to sleep disorders, a good nights’ sleep can reduce levels of stress. Sleep hygiene in the bedroom can help you fight insomnia. A good nights’ sleep can reduce agitation and overall ability to fight stress.
6. Avoid Smoking and Restrict Alcohol Intake: In this stressful world addictions might seem like a relaxation tool but instead it only worsens the problem. Heavy dose of nicotine and alcohol can reduce health conditions making it difficult to deal with stress.
With proper and healthy diet plan for heart , you can keep harmful toxins like stress at bay and enjoy the sumptuous dish of life.