Maintaining healthy heart New Year’s resolution to strive for
The New Year is a perfect time to reflect on the past 365 days and assess what habits you want to keep for 2014, and what you want to leave in 2013.
“Commitment” is the key word here. Keep them simple and be patient since changing a habit isn’t always easy. And remember: It’s OK to slip up sometimes but do remember to get back on track.
There is no time like this month to remind us what we can do to show our hearts a little love. Here are some tips.
1. If getting the body you’ve always wanted is one of your new year’s resolutions, then start dusting off that old bike. Biking is a form of exercise, recreation and transportation all-in-one. What’s more, all of these benefits are simultaneous so you can get from point A to B, while doing something you enjoy, and being good to your body.
2. It’s easy to be sedentary, particularly if you drive every day and sit at a computer all day. Small steps can make a big difference so try parking further away from the office, choosing the stairs, taking a walk after lunch and standing up every hour at your desk to stretch. Your smartphone or iPod may likely be equipped with a pedometer, so aim for 10,000 steps a day. If not, try to get 20 to 30 minutes of moderate activity a day.
3. Eat more fish this year as this food is an excellent source of protein, low in saturated fat and a source of omega-3 fatty acids. Omega-3 fatty acids help keep your heart healthy and help babies in normal brain and eye development.
4. If you don’t like biking, try going to the gym, jogging or even walking. But remember the saying, “Rest as hard as you work out” since exercise, particularly an intense one such as heavy weightlifting, breaks down muscle tissue. The rest periods are valuable to let your body heal and get stronger. If you follow one intense workout with another, all you will succeed in doing is breaking down your body more.
5. Sleep and rest are essential to wellness. While each person needs slightly different amounts, the average amount of sleep required is 7 to 8 hours per night. Exhaustion can lead to many illnesses so if you are tired, get some rest.
6. Downsize your dishes. Studies show using smaller plates and bowls promote weight loss because they help curb overeating. You don’t have to go buy a whole new set of dinnerware. Start by using your salad plates for your main course. Put there portions that will fit, eat that and if you are still not satisfied (very different from hungry), go have a second serving.
7. For smokers, quitting may be the hardest resolution to accomplish because it is so challenging. If you consider the benefits, and take advantage of today’s resources, this could be the year you would successfully become a nonsmoker for good.
8. Reduce the number of processed foods you eat. Try changing just one processed food with something you make yourself, like soup. By avoiding processed foods, which are usually high in sodium, you can make a difference in your blood pressure and overall health.
9. Be less stressed. It’s not a bad idea to resolve to be less stressed. According to Mayo Clinic, if you remain stressed, your body’s stress-response system—which produces excessive amounts of stress hormones—can disrupt almost all your body’s processes, putting you at increased risk of numerous health problems, including anxiety, depression, digestive problems, heart disease, sleep problems, weight gain, memory and concentration impairment.
10. Probably the most important for you is know your numbers. Find out your blood pressure, cholesterol and weight and discuss those numbers with your doctor. With his or her help, you can monitor any changes and make informed decisions like if it’s already time to take maintenance or preventive medicines.
Remember: Cardiovascular disease is a preventable disease, and if you get assessed early enough to know your risk, you can actually reduce your risk of developing heart disease in the future.
