World Heart Day
September 29th is World Heart Day! As you may already know, cardiovascular disease (CVD) is the number one cause of death in the United States. CVD claimed the lives of 702,880 Americans in 2022 alone. To put that in perspective, 1 in 5 deaths in the United States were caused by CVD. Unfortunately, the United States is not alone in our struggle with CVD. According to the World Heart Day website, a total of 20.5 million people die every year from CVD! The heartbreaking part of this is that the majority of those deaths are preventable. And that is the mission of World Heart Day! If we can make small, sustainable changes, we can save lives! Specifically, World Heart Day would like to focus on the things we eat and drink, exercise, and manage stress.
What we eat and drink:
Balance is key! A heart-healthy diet does not require giving up all your favorite foods and drinks. Instead, reducing foods high in saturated fats, salt, and simple carbohydrates is more beneficial. Consider this change to be a life-long change rather than a crash diet. There is nothing wrong with enjoying some ice cream or a cheeseburger occasionally. The body can handle these foods occasionally without any problem. The issues develop when our diet is filled with unhealthy foods. The body’s systems become overwhelmed, and disease develops. Slow, steady changes are much more likely to last a lifetime. The American Heart Association website has great recipes and free resources!
How we exercise:
As we learned from The Tortoise and the Hare, “slow and steady wins the race.” This applies to increasing our exercise routines. If you have been sedentary for a while, it is very important to be cleared by your Primary Care Provider before making any big changes. Once you have been removed, take it nice and slow. You do not have to be up running marathons or hiking mountains. Your body needs 30 minutes of physical activity daily, five days a week. This can be as simple as walking, swimming, participating in an exercise class at your local gym, or even lifting weights and stretching. Just move your body. Again, the American Heart Association’s website has a wealth of information on this subject!
How we manage stress:
We all know that stress isn’t good for us, but does it cause heart disease? At this time, more research is needed to determine whether stress has a causational relationship with heart disease. But we do know that stress can lead to a variety of behaviors that do cause heart disease. For example, we know that smoking, overeating, not getting enough physical activity, eating an unhealthy diet, and carrying extra weight are all behaviors that are linked to both heart disease and stress. Additionally, negative psychological and mental health are associated with an increased risk for heart disease. Having said all of this, it is wise to prioritize our mental health. Ways that we can manage stress and protect our mental health are:
- Taking up an enjoyable hobby.
- Making time for meaningful relationships.
- Spending time out-of-doors.
- Seeing a therapist, mindfulness, or meditation.
- Journaling.
- Anything you have found relaxing in the past.
Finally, you only have one heart, and it is precious! So, let’s celebrate World Heart Day on September 29th and every day for long, healthy lives!
Anna Blevins, Nurse Practitioner
