tips on how to feel connected
Apr 17, 2021
Tips for a Heart-Healthy Life
Reducing your risk of having a heart attack or stroke begins with the habits you follow every day. Here are my top 5 tips for a heart-healthy lifestyle:
- Get Moving. I know you’ve heard it a million times, but it’s true. Exercise improves your blood flow, helps you maintain blood sugar balance, and strengthens your heart. Aim for at least 150 minutes of dedicated exercise every week (or 30 minutes 5 times a week). Plus, add in strength training twice a week.
- Eat a Healthy Diet. Make fresh fruits and vegetables the staples of your diet. Choose high-quality protein sources, like organic meats, eggs, and beans. Choose whole grains over refined carbs and sugars.
- Watch Your Drinks. Water should be your main source of hydration. Don’t overdo it on caffeine or alcohol, and avoid sugary drinks entirely.
- Know Your Numbers. You probably have routine labs run every year at your physical (like blood sugar and cholesterol). Those are useful numbers to follow. If there are reasons that you might be at risk of heart disease, there may be additional labs to follow (I have a cardiovascular panel that I run with more specific markers of risk)
- Quit Smoking. This should be number one. Smoking increases your risk not only for heart disease but many other chronic illnesses as well. Please reach out for help to quit.
These are recommendations that can help absolutely everyone live a healthier life and support heart health. There are also a lot of nuances that come into play for each person. Depending on your family history, health history, and specific lab values, you might benefit from targeted nutritional supplements or medications.
Ways to Feel Connected When Lonely
Feeling lonely is a part of being human, and the pandemic has only made loneliness more common and more challenging. But there are actions you can take to feel better. Try incorporating some of these ideas into your routine to feel more connected to others—even when you’re alone:
😊Schedule a regular time (every day or every week) for a phone call with a family member or friend. This will give you something to look forward to and a sense of routine
😊Put down the phone and pick up a book. Social media can worsen feelings of loneliness and missing out. Rather than scroll social media feeds on your phone, try picking up a book. Reading can invigorate your imagination and give you more of a sense of well-being.
😊Do something creative. Whether you like to draw, paint or journal, engaging in a creative activity can keep you feeling happy and inspired.
While some feelings of loneliness are normal and expected, don’t let it go too far. If you’re struggling with low mood that is affecting your sleep, work, or relationships, you may need additional support.
[Naturopathic / Functional Medicine / Chiropractic] can help support a healthy mood in a variety of ways.
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