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Self-Care for Heart Health
Donna, M.Ed., BSN, RN
February is American Heart Month and I will share tips you can incorporate into your
daily life to maintain a healthy heart.
1 in 4 people will die from heart disease, be it a heart attack,
cardiovascular disease (CVD) or a stroke.
Don’t become one of the statistics!
Self-care is “commonly understood as a
naturalistic decision‐making process in which persons engage for the purpose of
maintaining health and managing acute and chronic illness,” (Riegel, et al,
2017). While healthcare providers play a
part in this self-care (by ordering
labs and imaging, prescribing medications, etc.), ultimately the majority care
is up to us. The time spent with our
healthcare providers is minimal compared to the time we can spend in making
sure we do the things to be the healthiest we can be.
Let’s look at proven self-care techniques that lead to better heart health:
Don’t
smoke or stop smoking if you currently do. Some people can do this “cold
turkey” but many may need a medication or program to assist them.
§ Maintain
or aim for a healthy weight
§ Commit
to at least 30 minutes of regular
exercise at least 4 to 5 days per week—this includes aerobic exercise such as
brisk walking, cycling or group cardio classes AND some form of resistance
training (weight lifting, yoga, Pilates, etc.)
§ Know
your numbers! Have your blood pressure checked at least
every two years (if readings are less than 120/80) and more often if your
readings are higher (greater than 120/80 or you are already on meds for
hypertension). As we age, our blood vessels lose
elasticity and this can increase blood pressure—regular, lifelong exercise can help reduce this occurrence!
K Know
your lab values! High cholesterol and elevated triglycerides can
contribute to a higher incidence of heart disease, heart attack, or
stroke. Get these labs checked yearly or
as recommended by your provider. **Diet
and regular exercise can reduce these numbers!
Decrease
stress. Practice mindfulness (staying in the moment);
meditation; quiet time; electronic device-free time; prayer; learn that it is
okay to say “NO”; and learn the “Butterfly Hug”—it can be done anytime,
anywhere and can be used to calm yourself—here is a link: https://www.youtube.com/watch?reload=9&v=iGGJrqscvtU
§ Practice
sleep hygiene. There is some evidence that poor sleep habits
can lead to hypertension, which can lead to other cardiac conditions. Aim for 7 to 8 hours of uninterrupted sleep
most nights. Try going to bed and rising
at the same times every day, even on days off from work or school. Put electronic devices aside at least one
hour before lights out and read an actual book or magazine to bring your day to
a close. Invest in a “sound machine” and listen to white noise, rain sounds,
ocean sounds, etc. to help your brain recognize it is time to sleep. There are apps available for this purpose, as
well.
I Inform yourself. Learn all you can about any health conditions
you have been diagnosed with, especially chronic conditions. Request information from your providers or
reputable online sources, such as the American Heart Association, The Mayo
Clinic, or WebMD. Not everything found
online if accurate so make sure it is evidence-based info!
§ Take
medications as prescribed by your provider. If you have already been diagnosed with a cardiac condition such as
hypertension or CVD, make sure you follow your provider’s instructions. If you aren’t quite sure of his or her
information, make sure you ask before leaving the office. Better yet, make a list of questions BEFORE you go to your appointment, so
you have those handy.
Practicing self-care gives you a voice in your health and well-being. Be motivated, be informed, and be
well by practicing these tips in your long and healthy life!
References
Riegel, B., Moser, D. K., Buck, H. G.,
Dickson, V. V., Dunbar, S. B., Lee, C. S., Lennie, T. A., Lindenfeld, J.,
Mitchell, J. E., Treat-Jacobson, D. J., Webber, D. E., American Heart
Association Council on Cardiovascular and Stroke Nursing; Council on Peripheral
Vascular Disease; and Council on Quality of Care and Outcomes Research (2017).
Self-Care for the Prevention and Management of Cardiovascular Disease and
Stroke: A Scientific Statement for Healthcare Professionals from the American
Heart Association. Journal of the American Heart Association, 6(9),
e006997. doi:10.1161/JAHA.117.006997
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