Did you know that cardiovascular disease is the biggest killer of women? It kills more of us gorgeous, lovely ladies than all cancers combined. That drives me crazy because in the vast majority of cases, these deaths are preventable. Imagine if we had the secret to curing almost all cancer? The world would be going crazy, and yet, we have this knowledge for heart disease, and still it remains enemy number one.
Want to know what you can do now to help prevent a broken heart?
Just follow these four steps:
1. Nourishing nutrition – We all know that healthy eating is important, but what exactly ‘healthy’ means can vary between people. For a healthy heart, the best option is the Mediterranean diet, which means fresh whole foods, nuts, seeds, legumes, fish, lots of olive oil and garlic, fresh herbs, limited meat and a diet rich in fruit and vegetables. The Mediterranean diet also includes a glass of wine or two with dinner, ideally red wine (that doesn’t sound too bad does it?)
2. Enjoyable exercise – Again there are lots of different ways you can exercise, and lots of debate around what’s best. To be honest, as an Exercise Scientist I believe that the best kind of physical activity is the type you’ll actually do. Do whatever form of exercise you like, because if you enjoy it, you’ll be more likely to stick with it. Walking, cycling, swimming, sport, running, going to the gym, it’s all great for your heart health. And if you haven’t found something you like yet, try out some options you haven’t done before, you may just find your hidden passion! And if you really want some motivation – get a dog. They’ll soon let you know if you haven’t taken them for a walk!
3. Healing herbs – There are some fabulous herbal medicines that can help reduce cholesterol if you do find yourself with elevated levels. It’s important to get advice from a qualified Herbalist or Naturopath however, because they’ll take into consideration your individual history and any other medications or supplements you’re taking. A scientific review of herbal medicines and cholesterol found that 22 natural products were effective.1
4. Radical relaxation – Stress is a major factor in chronic illness, cholesterol included. Everyone is so busy these days that many of us are living on adrenalin, which was supposed to be released by the body only in times of real stress, like if we were running for our lives. Our high, ongoing levels of perceived stress can place a huge strain on our bodies. Taking a radical step towards relaxation is necessary in my opinion, not a ‘nice-to-have’. Learn to say no to things that would overwhelm you, find a job where you’re treated with respect & you enjoy what you do. Take time for meditation, yoga, a bath, reading a book or whatever helps you relax. Throughout the day practice deep belly breaths to keep things in balance and release any tension. Maintain strong connections with your girlfriends and family and treat yourself once in a while to something indulgent. And don’t forget to play – let your hair down, dance, smile, laugh. It has an amazing effect on our stress levels.
