February is Heart’s Month!
Proclamation No. 1096, series 1973 declared the month of February of every year as the Philippine Heart Month to raise awareness of the nation that there is an urgency to attend to the growing prevalence of heart disease cases.
As the whole nation celebrates hearts month, let us remember to care for our heart emotionally, mentally, physically and spiritually. It is said that the true wealth of a nation is the health of its people and a nation can stand only as strong and healthy as its people are strong and healthy as well.
Here are some Tips for a Healthy Heart:
1. Follow a heart-friendly diet
Having a healthy meal plan and being active helps keep one's blood glucose level, blood pressure and cholesterol in a healthy range. Limit saturated fat, trans fat, sodium, red meat, sweets and sugar-sweetened beverages and consider the dark colored fruits and vegetables which are rich in antioxidants that can keep your heart healthy.
Eat a variety of nutritious foods from all the food groups!
2. Stay Active
Physical inactivity (desk works and sedentary lifestyles) has been shown to be a risk factor for certain cardiovascular diseases. Allot at least 60 minutes daily for active tasks, exercise, dance or sports as part of your daily routine.
Two-minute physical activities for every hour of sitting is highly encouraged!
3. Give up smoking
A smoker is at a higher risk of suffering from heart diseases. Research has shown that smoking makes your heart work harder, it increases heart rate, tightens major arteries, and can cause an irregular heart rhythm, which could lead to heart attack or stroke. Also, according to the World Heart Federation, if you are exposed to secondhand smoke, your risk of developing heart disease increases by 25-30%.
Give up smoking for your heart and for the heart of people you love!
4. Get enough sleep
How long is your sleep hours? It is recommended to have a 7 to 8 hours of sleep. Good sleep maintains good energy levels and it is critical for your heart health, too. Enough sleep will give your heart adequate time to relax and function efficiently.
Sleep is essential for a healthy heart!
5. Maintain a healthy weight
Ensure that you keep your weight intact as it can lead to high cholesterol and blood pressure, thereby increasing the risk of heart diseases. Do not skip your meals, maintain a daily intake of calories and exercise daily.
5. Manage stress effectively
Managing stress is a good idea for your overall health. Inability to handle stress and anxiety is strenuous for the heart, mind and body. Try to learn relaxation techniques or any stress bursting activity to rejuvenate your body.
Love your heart by following this simple steps! Stay Healthy!
Sources:
Nutrition Month Talking Points 2019
Cardiac Sciences Cardiac Surgery, Dr. Ritwick Raj Bhuyan, 2016 from
https://www.maxhealthcare.in/blogs/cardiac-sciences-cardiac-surgery-ctvs/take-care-your-heart-because-it-matters, February 13, 2020
Smoking and Your Heart, Texas Heart Institute from
https://www.texasheart.org/heart-health/heart-information-center/topics/smoking-and-your-heart/, accessed February 13, 2020
(vmd)
