Valentine’s Day is our yearly reminder to celebrate those we love the most. We buy gifts and write sweet notes to our partners, best friends, siblings, and even our pets. But what about ourselves? February is also American Heart Health month. Cardiovascular diseases are the leading cause of death globally, taking an estimated 17.9 million lives each year. This February, offer yourself some self-love and commit to a healthy heart by following the advice and Heart Health Month activities below.
Diet
Eating well is instrumental to your heart health. You don’t need a nutritionist to keep up a heart-healthy diet. Stick with the basics: plenty of low-sugar fruits, vegetables (of all colours), nuts, and complex carbohydrate grains (like quinoa). And don’t forget to stock up on plenty of fibre-rich foods and antioxidants, which curb inflammation and reduce blood vessel and heart disease risks. Fibre-rich foods include whole grains, potatoes, bananas, and cauliflower. In addition, you will find antioxidants in blueberries and dark chocolate (plentiful around Valentine’s Day)- we recommend pairing the two for a delicious and healthy snack!
Healthier Version of You Health Tip: Not sure you are taking in enough fruits and vegetables? Dr. Tobias Adult Multivitamin Gummies provide your body with the vitamins and minerals it needs to support your health…and they taste delicious! It’s a natural, food-based formula that provides all the essential vitamins and minerals. It includes stress-fighting and energy-boosting vitamins, including vitamins A, C, and E. Each capsule contains 42 non-GMO fruits and vegetables, plant-based enzymes and prebiotics.
Another note for your diet – it’s essential to focus on beneficial fats.
Whether you’re a health nut or not, you’ve probably heard Omega-3 fatty acids play an essential role in our bodies. The health benefits of Omega-3 fatty acids are immense and incredibly important for overall wellness and longevity. Before we explain why they’re vital and the benefits of fatty acids, let’s cover the fundamentals.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are a family of important polyunsaturated fats (poly meaning many). The three most important types are:
- ALA (alpha-linolenic acid) – found in plants such as leafy greens, flaxseeds, chia seeds, and walnuts.
- DHA (docosahexaenoic acid) – found in marine plants, fatty fish, and fish oil.
- EPA (eicosapentaenoic acid) – like DHA, they’re found in marine plants, fatty fish, and fish oil.
Our bodies can’t naturally produce omega-3s, so you have to get them from your diet. Unfortunately, over half the North American population is deficient in omega-3 fatty acids, primarily due to our westernized diet. Because there are fewer natural sources of omega-3, many health professionals recommend dietary supplementation of this nutrient.
If you’re not eating a diet rich in Omega-3 fatty acid foods (like fatty fish and nuts), consider adding an Omega-3 Fish Oil supplement to your diet, as they are vital for optimal health. Adding supplements containing omega-3 fatty acids to your healthy diet is the best way to ensure robust omega-3 intake.
Here’s a list of 10 science-based benefits of omega-3 fatty acids :
- reduce the likelihood hood of heart attack and stroke
- can help lower blood pressure
- can fight inflammation
- help reduce fat in your liver
- can improve bone and joint health
- promote brain health
- can alleviate menstrual pain
- great for healthy-looking skin
- can improve eye health
- help prevent depression and anxiety
Healthier Version of You Health Tip: Dr. Tobias Omega 3 Fish Oil contains 2,000 mg of premium Omega-3 Fish Oil with the optimal absorption-aiding ratio of EPA to DHA. Sourced from fresh, non-GMO, wild-caught fish, this formulation includes a coating that offers no fishy aftertaste.
Magnesium
In addition to omega-3, let’s talk about the importance of magnesium. Did you know that magnesium is vital for your heart health? This mineral is essential for hundreds of biochemical reactions in your body. For example, it helps keep bones strong, nerves and muscles working correctly, and blood sugar under control. Magnesium is also necessary for maintaining a steady heartbeat and normal blood pressure to maintain heart health.
Magnesium is central to a healthy heart rhythm because it’s involved in transporting other electrolytes, such as calcium and potassium, into cells. Electrolytes are all-important for nerve signals and the muscle contractions of a normal heartbeat. In a review published in May 2019 in Cardiology Research and Practice, researchers reported that a low level of magnesium in the blood may increase the risk of developing cardiovascular disease. In addition, research shows that magnesium deficiency, or restricted magnesium intake, increases irregular heartbeats, known as arrhythmias.
Over 19 studies found a correlation between low magnesium levels and a higher risk of cardiovascular events. More specifically, studies report that a low magnesium level is associated with atrial fibrillation (afib), the most common heart rate disorder. Afib occurs when a malfunction in the heart’s electrical system causes the heart’s upper chambers to quiver.
Pumpkin seeds, almonds, and spinach are all high in magnesium, but to ensure you get an adequate amount of magnesium daily, consider adding it in supplement form.
Healthier Version of You Health Tip: Take up to 2 capsules a day of Dr. Tobias Magnesium Bisglycinate to guarantee adequate magnesium levels in your body. This premium quality formula contains 200 mg in each serving. A buffered chelate complex, meaning it’s easily absorbed by the body, is also non-GMO and made in Georgia in a GMP-certified facility.
Exercise
To show yourself some love, why not commit to some daily exercise?
Remember: The heart is a muscle. You need to use it!
Just like going to the gym to work out your upper body for better strength, working out will help your heart become stronger and healthier. It will also help keep blood pressure healthy, too. Treat your heart to some love this heart health month with some blood-pumping exercise. Try a heart-opening yoga sequence, a quick run, or turn up your favourite tunes and dance the night away. Exercise is good for the heart and crushes depression, anxiety, and low self-esteem.
The best way is through aerobic exercises that get your blood pumping and enriched with oxygen. These Heart Health Month Activities that you can do all year long include, but are not limited to:
- Walking
- Jogging
- Outdoor Biking
- Swimming
- Hiking
- HIIT (High-Intensity Interval Training)
- Cycling
If you are new to exercising, keep it simple. Aim to get out for a short walk each day. You’ll be surprised how it can improve your mood and sense of well-being while you are doing your heart good!
Stress
Taking care of your mental health is also a key to heart health.
Studies such as this one show that stress, worry, and anxiety— and even anxiety disorders— can slowly wear down our heart health without us even realizing it. It does so by increasing chronic inflammation, raising blood pressure, and, quite often, both.
Seeking treatment, support, and solutions to stress and mental health conditions can help. In your self-care routine, work on ways to minimize and manage stress in your life. Speak to someone about your stressors, whether that be a family member, friend, or professional.
Other ways you can protect your heart health are through activities promoting good mental health. Reducing screen time, treating yourself with kindness, and getting outside in nature are all things that can help. In addition, good mental health contributes to stronger relationships, fewer broken hearts and better ways to cope with the stressors in our lives.
Another key to managing stress? Sleep! There are many ways to improve sleep. Here are a few research-based tips for sleeping better:
- Keep a regular sleep schedule: Try going to bed around the same time each night – even on the weekends. Of course, this also applies to getting up at the same time. Although sleeping in on a Sunday morning can be blissful, it can wreak havoc on your internal clock.
- Sleep in a dark room: Exposure to artificial light while sleeping, such as a TV, your phone, or even a lamp, can interrupt sleep.
- Don’t eat right before bed. Eating before bed can cause wake after sleep onset, leading to insomnia.
- Limit screen time to at least 1 hour before bed. Scrolling through Instagram and Facebook as you lay in bed could sabotage your sleep by stimulating your brain. Put your phone away at least 60 minutes before bedtime.
- Engage in 30 or more minutes of exercise and physical activity each day. This can help relieve stress and aid in a restful slumber.
Healthier Version of You Health Tip: If you suffer from menopause symptoms causing you sleep issues, we recommend Dr. Tobias Menopause Relief. It supports hormonal balance, reduces the occurrence of hot flashes, and helps decrease premenstrual syndrome, leading to consistent, quality, nightly sleep.
Quitting and Cutting Down
American Heart Health Month is an excellent time to take an honest look at our vices and consider how they impact our health.
Do you drink or smoke? Indulge in too much junk food? What about sugars, processed foods, or simple carbohydrates?
All of these can cause wear and tear on the heart. So it’s best to work on cutting down on these vices— or quit them entirely and replace them with healthier habits to embrace self-love.
Of course, changing habits doesn’t happen overnight. But getting started during this Heart Health Month, at the very least, can improve your heart and make all the difference in your life.
In Closing:
February is Valentine’s Day, as well as American Heart Health Month. What better time to focus on heart health and self-love? Checking your diet, supplementing where needed, exercising, sleeping well, managing your mental health and considering your vices are all Heart Health Month activities that pack a huge impact.
When you put your heart into it, you will find yourself on the path to a Healthier Version of You.
For more supplements and health tips, follow us on Instagram and like us on Facebook!
