Valentine’s Day is just around the corner. Whether it’s watching your favorite rom-com or planning a night out with loved ones, this is the time for the heart.

But February 14th doesn't have to be the end of it. February is National Heart Month. This month is the prime time to learn more and take some simple steps towards boosting your heart health. And yes, heart emojis are welcome.

Tired of Only Hearing About Diet and Exercise?

It’s no secret that the two most popular power-punches to improving heart health are 1) what you eat and 2) movement. The American Heart Association wants us to get at least 2.5 hours of moderate activity a week.[1] And you’re likely already familiar with the gentle nudges to choose leafy greens over fried deliciousness.

But what if you want to do more? Or maybe just something different?

The good news is that there are ways you can start improving your heart health — ways that extend beyond treadmills and Mediterranean diets.

1. Tame the Stress

What happens when you get stressed? Does your pulse race and chest tighten? Do you have sleepless nights or stomach problems? Or are you like that cartoon character whose face turns beet red and has steam shooting out of their ears?

Keeping stress levels down is crucial for your heart health and wellbeing. Here are a few tips to help you out:

Take note of what stresses you. Literally. Write down the when, what, and how. This will help you pinpoint patterns so you can be more targeted in your solutions.
Redirect negative self-talk. Sometimes what comes into our mind is hard to control. If a negative thought comes in, reframe the language.
Do a body scan in the mornings. If you’re feeling anxious, consider having decaf coffee or tea instead. Caffeine can sometimes aggravate stress, so find a back-up plan for those days.
Practice meditation and/or deep breathing. Click here for some fun, easy breathing ideas.

2. Avoid Smoking and Its Second-Hand Friend

Did you know that smoking kills up to half its users?[2] It also shortens the length and quality of life. Second-hand smoke is likewise dangerous. Breathing in the smoke from tobacco products can cause heart and lung problems. For pregnant women, it can complicate the pregnancy and result in a low birth rate for their baby.[3]

But did you know that your risk of heart disease begins to drop as soon as the day after you quit smoking?[4] It doesn’t matter how long you’ve smoked or how much — you start benefiting as soon as you quit. So, even if you’ve smoked for decades, you can still reap the rewards.

If you want to live longer, breathe easier, boost your energy, and add money back into your wallet, consider putting down the cigarettes. Visit smokefree.gov for custom tips on how to quit and what to do if you have a slip-up.

3. Get More Zzzs

Think of a time when you’ve been exhausted. You can’t stop yawning. Your brain feels foggy, or you struggle with focusing. Not getting enough sleep is a hit on the body and the heart. Lack of sleep can put you at risk for high blood pressure and heart disease.[5]

If you’re an adult, aim to get at least seven or eight hours of sleep a night. Need help prioritizing sleep? No problem. Try some of the following:

Wake up and turn in around the same time every day. This creates a more stable and predictable routine for your body.
Avoid screen-time about two hours before you go to bed. Using a “Night Shift” feature on your phone or wearing blue light blocker glasses can help. Set your alarm to remind you to wrap up your device time.
Turn your bedroom into a cave. For the most restful sleep, make sure your bedroom is cool, dark, and quiet. For even better rest, keep the temperature between 60 and 70 degrees Fahrenheit.[6] For more details on proper sleep temperature check out this guide.

4. Watch Your Mouth

Taking care of your teeth isn’t guaranteed to prevent heart disease. But there is a connection between your mouth and your ticker.

Gum disease is linked to having a higher risk of developing heart disease.[7]
Poor dental health can lead to bacterial infection in the bloodstream. This can result in inflammation and damage in your blood vessels and can impact the heart valves.[8]
Tooth loss patterns can be related to coronary artery disease.[9]
There’s a strong connection between heart disease and diabetes. Evidence shows that those who are diabetic benefit from periodontal treatment.[10]

To stay on top of your dental health, make sure you floss daily, brush twice a day, and go see your dentist regularly. And if you smile, you get bonus points. (Remember, positivity can lower stress, which helps your heart!)

5. Call Your Chiropractor

Regular adjustments can benefit your heart by lowering your blood pressure. Chiropractors do this by adjusting the atlas (C1) vertebrae, which is located near the brainstem at the top of the spinal cord.[11]

Studies have shown how the atlas vertebrae can have an impact on blood pressure when it’s misaligned. In one study, those who received adjustments to their C1 saw an improvement in their blood pressure.[12]

Another way chiropractic benefits blood pressure is through the reduction of pain. Both acute and chronic pain can affect blood pressure and heart rate.[13,14] Many seek chiropractic care to relieve the pain and discomfort of an injury or being out of alignment. Chiropractors, through adjustments, can help bring that much-needed relief. This can then positively impact blood pressure levels.

Follow Your Heart

February is a month that reminds us of all the beautiful things we keep in our hearts. This extends beyond heart-shaped chocolates and flowers to how we care for ourselves. We at Renew & Restore Wellness take matters of the heart seriously, and we hope you do too. Start by asking yourself how you can help your heart today!

Sources

(n.d.). How to Help Prevent Heart Disease At Any Age | American .... Retrieved February 4, 2020, from https://www.heart.org/en/healthy-living/healthy-lifestyle/how-to-help-prevent-heart-disease-at-any-age
(2019, July 26). Tobacco - World Health Organization. Retrieved February 4, 2020, from https://www.who.int/news-room/fact-sheets/detail/tobacco
(2019, July 26). Tobacco - World Health Organization. Retrieved February 4, 2020, from https://www.who.int/news-room/fact-sheets/detail/tobacco
(2019, October 26). Heart disease prevention: Strategies to .... Retrieved February 4, 2020, from https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502
(2019, October 26). Heart disease prevention: Strategies to .... Retrieved February 4, 2020, from https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502
(n.d.). Best Temperature for Sleep | Sleep.org. Retrieved February 4, 2020, from https://www.sleep.org/articles/temperature-for-sleep/
(n.d.). Heart disease prevention: Does oral health ... - Mayo Clinic. Retrieved February 4, 2020, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/heart-disease-prevention/faq-20057986
(2018, April 13). Gum disease and the connection to heart disease - Harvard .... Retrieved February 4, 2020, from https://www.health.harvard.edu/diseases-and-conditions/gum-disease-and-the-connection-to-heart-disease
(n.d.). Heart disease prevention: Does oral health ... - Mayo Clinic. Retrieved February 4, 2020, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/heart-disease-prevention/faq-20057986
(n.d.). Heart disease prevention: Does oral health ... - Mayo Clinic. Retrieved February 4, 2020, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/heart-disease-prevention/faq-20057986
(2017, July 16). Atlantoaxial Misalignment Causes High Blood ... - NCBI. Retrieved February 4, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5534292/
(2007, March 14). Special chiropractic adjustment lowers blood pressure among .... Retrieved February 4, 2020, from https://www.uchicagomedicine.org/forefront/news/special-chiropractic-adjustment-lowers-blood-pressure-among-hypertensive-patients-with-misaligned-c1
(2017, April 3). Living With Chronic Pain - Cleveland Clinic. Retrieved February 4, 2020, from https://my.clevelandclinic.org/health/diseases/11977-chronic-pain-living-with-chronic-pain
(n.d.). Effect of pain and nonsteroidal analgesics on blood ... - NCBI. Retrieved February 4, 2020, from https://www.ncbi.nlm.nih.gov/pubmed/10605351

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How to Boost Your Heart Health — Beyond Diet and Exercise