Helping your heart in the new year
What do most new year's resolutions have in common?
In the end, aiming to eating healthier, exercise more, and quit smoking all benefits our heart. Even striving to improve relationships saves us from the most painful of all: heartbreak.
Less than 10 per cent of Canadians have "ideal" healthy hearts
Only nine per cent have "ideal" heart health, however, according to a study published by the Canadian Medical Association Journal last week. The researchers wrote that cardiovascular diseases, which includes stroke and heart diseases, are the second leading cause for death for Canadians.
The team used six cardiovascular health factors and behaviours to measure for "ideal" heart health, including:
- being a nonsmoker or former smoker who quit more than 12 months ago
- having a body mass index (BMI) of less than 25
- doing the equivalent of 30 minutes of walking per day
- eating five or more servings of fruits and vegetables daily
- no diabetes
- no hypertension (high blood pressure)
The scores ranged from zero for worst health, to six for best. Participants who earned zero to three points were in "poor cardiovascular health", while scoring between four and five meant "intermediate".
How can I improve my heart's health?
Adapting a healthier lifestyle both physically and in the kitchen would help. The problem with many new year's resolution is not willpower, but it tends to be too abstract. Instead of thinking, "I want to lose weight" or "I'm going to eat healthier", set out a clear goal and markers for yourself such as losing one pound a month, or see a nutritionist to set out a healthy weight plan for yourself to develop eating habits.
Smoking cessation also greatly improves heart health. Quitting such engrained habits can be more frustrating though, as it's not simply a matter of willpower, but there is also a chemical dependence. Look for support from friends and family and set weekly goals, such as attempting to quit every Monday instead of waiting for special occasions to quit, don't let the relapse doesn't discourage you.
There are also many apps released this year that will help you with your resolutions.
Your heart beats 72 times a minute, 4320 times an hour, 103,680 times a day, and over 37 million times a year. Working and pumping every year from the day you were born to the day you'll die. No breaks, weekends, or vacation time for the heart. It's working around the clock, so give your heart some love and an easier time this year!
Happy 2014!