At the start of a new year, many of us assess our habits and lifestyle practices to make improvements. This year, you might consider your heart health to be the driver for healthy change.
Multiple aspects of your daily routine tie into heart health including diet, exercise and stress. Here, Cori Russell, M.D., a preventive cardiologist at Henry Ford Health, breaks down common lifestyle recommendations – including how they relate to your heart and how you can realistically implement these changes into your life this year.
1: Be more active.
Exercise promotes healthy circulation of blood throughout the body. It is also great for building muscle mass and maintaining bone health as you age. However, many people feel intimidated by how often they should be exercising. For example, the American Heart Association recommends at least 150 minutes of physical activity each week, and many fitness trackers encourage users to get at least 10,000 steps a day. If you feel like that isn’t achievable for you, you’re not alone.
“Movement does count as exercise,” says Dr. Russell. “Learning to make sustainable changes to get moving more throughout the day will help your physical health.”
How to get started: Look for opportunities to move more throughout the day. Take breaks to stand up or walk around. Do a couple squats as you pick up things around the house or stretch during commercials when you watch TV.
“There are also plenty of free or low-cost ways to get more active,” says Dr. Russell. “Many cities have recreation programs or community centers that are accessible to residents. You could also purchase an inexpensive step tracker to hold yourself accountable to move more throughout the day.”
2: Eat a healthier diet.
Many doctors recommend you eat a Mediterranean diet – a plant-based diet that focuses on eating whole, fresh foods including fruits and vegetables, whole grains and fatty fish. However, many people generalize what is “Mediterranean” or don’t have access to fresh foods all the time – making it harder to eat healthy.
“Instead of telling my patients they have to overhaul their diet to be healthy, I recommend starting slow by trying to have less of your diet consisting of processed foods,” says Dr. Russell.
How to get started: Try to avoid ultra-processed foods. Think less additive, preservatives, etc. Then, focus on eating fresh foods when you can. Dr. Russell stresses that finding balance is best. For example, if you want to eat a slice of cake for dessert, maybe enjoy a healthy dinner full of veggies and protein beforehand.
3: Get enough sleep.
Good sleep is proven to improve blood pressure levels, help people lose weight and lowers cortisol (stress hormone) levels. Between work, family or life stress, or if you have sleep disorders like insomnia or sleep apnea, many folks struggle to fall asleep and stay asleep at night.
Instead of turning towards sleeping pills or other measures to get some shut eye, learning more about good sleep hygiene can be helpful.
How to get started: Dr. Russell recommends the Sleepio App. This smartphone application, created by the National Health Services in the United Kingdom, takes you through an 8-week sleep course so you can understand sleep efficiency. (Turns out, spending time in bed when you aren’t going to sleep can be detrimental to your sleep quality). For Henry Ford patients, this app is available to download for free with a prescription from your provider.
Additionally, getting better sleep often starts by taking care of yourself. If you have sleep apnea, make sure you are using a CPAP machine at night. If you don’t sleep well, talk to your doctor about ways to improve your sleep without medication.
4: Keep up on annual wellness visits.
Not only is your annual physical or wellness visit a time to review your current health, but it also gives you both an opportunity to discuss your family health history, address any questions you have and explore your risk for certain medical conditions.
“Visiting with your provider each year allows them to have a better understanding of your health over time, so if changes do occur, they will be more equip to address,” says Dr. Russell.
How to get started: Sometimes it helps people to see their doctor around the same time each year – like at the beginning of the new year or at the start of summer.
Before your next appointment, do a bit of reflection on your health. Is there anything that has changed? Anything you want them to look at? It might be helpful to ask your doctor if there are any screenings or preventative health measures you might need based on your age and current health status.
5: Manage your stress levels.
“Stress is like sandpaper through the body,” says Dr. Russell. “It causes a lot of damage to every part, especially your heart by increasing blood pressure and causing acute inflammation.”
We all deal with stress differently. While finding what works for you to manage your stress is important, sometimes trying to relax can seem just as stressful as being stressed. Instead, prioritizing your self-care can help you feel more equip to handle stress.
How to get started: So often when we become burned out, our healthy habits slip. By setting aside time in your day to do the little things, you can have a huge impact on your wellbeing. Take two minutes to make the bed when you get up for the day. Set aside time to stretch or move around before moving on to the next task. Be more mindful as you brush your teeth or comb your hair. These small tasks help us care for our bodies even when we are feeling overwhelmed.
6: Maintain a healthy weight.
When it comes to your weight, maintaining balance is key for your heart. Obesity and diabetes are two primary risk factors associated with heart disease. However, weight loss can be hard to do, even with help.
How to get started: If you are struggling with your weight, it is okay to talk to your doctor. Not only can your doctor provide resources for lifestyle changes that promote weight loss (hint: diet, exercise, sleep and stress all play a part), but they can also help you explore other options including weight loss medication.
Like any new year’s resolution, start small so these changes have a chance to stick. Once you get the hang of the routine, you can take things to the next level. Just remember – these changes are not punishment for bad behaviors. They are critical for improving your heart health to prevent a heart attack or stroke. Make sure to keep that in mind throughout the year.
Reviewed by Dr. Cori Russell, a lipid specialist and director of the Lipid Clinic at Henry Ford Health. She sees patients at Henry Ford Hospital in Detroit.
