Secrets of Healthy Living: Trends, Updates and Articles

February is American Heart Awareness Month and studies have shown that specific sleep routines and amounts of sleep are better for your heart health than others. Majority of Americans do not get enough of sleep and getting routinely insufficient sleep can cause numerous health problems. The typical adult needs more than 7 hours of sleep a night but the average American regularly sleeps less than that. Consistently not sleeping enough can cause increased blood pressure, as well as an increased chance of developing heart disease and stroke. Studies have also shown that going to bed between 10pm and 11pm is best for your heart. Going to bed after 11pm or before 10pm can increase you risk of cardiovascular disease and specifically women who didn’t follow this bedtime window has a significant increase for cardiovascular disease development. Take a look at your sleep schedule and see how you can optimize it to best suit your heart health.

With the magic of exercise, you can do almost anything, including preventing and even reversing heart issues. Exercise is one of the best ways to maintain a healthy heart and is something that everyone with heart problems or suspected heart issues should be doing. Even 30 minutes of daily exercise can make a significant difference in your heart and blood vessels functionality and longevity. The best kind of exercise for improving heart health is cardio-related exercise, as this rigorous type of workout forces your blood vessels to dilate, making them more resilient and elastic. Try low-impact workouts such as swimming or cycling to ease your joints and improve your cardio at the same time. If you are worried about starting cardio work or exercise in general, talk to a healthcare professional and/or a personal trainer to ensure you progress at a pace that is safe for you and your body.

There are many specific foods and diets that are more beneficial for your heart and body than others. If you or a loved one have heart issues or the potential for heart problems, a heart-healthy diet is a perfect starting point. The Mediterranean diet, per its name, is a diet based on those who live by the Mediterranean Sea. It focuses on a lack of processed and refined foods, featuring items like leafy greens, whole grains, and fruits of the region. The Paleo diet is another heart-healthy diet that is modeled after the Paleolithic/Stone Age, and it aims to eliminate grain and dairy. It is meant to focus on whole foods to mimic a time before animal domestication, crops, and harvesting tools, so the paleo diet features plenty of lean meats and fresh fruits and vegetables. These are just a couple of heart-healthy diet examples, as there are many to choose from, so be sure to choose one best for your body and lifestyle.