Exercise Regularly
Exercise 3 times a week for cardiovascular fitness and daily for weight control. (Check with your healthcare practitioner before starting any exercise program).
Aim for at least 30 minutes a day or two 15-minute periods of exercise.
To maximize health benefits, make exercise a part of your daily routine.
Do warms-up and cool-down exercises to help prevent muscle injury.
Eat Sensibly
Eat a wide variety of food in moderation and follow the food Guide Pyramid for portion size.
Use Nutrition Facts Label as an aid for healthful choices. Limit total fat. Limit saturated fat. Limit hydrogenated or partially hydrogenated fat.
Replace unhealthy fats with healthy monounsaturated fats like olive, canola and peanut oils.
Eat at least one fish meal a week. Cold water fish contain health omega-3 oils.
Drink 8 glasses of water every day.
Maintain a healthy weight. Don't crash diet.
Manage Stress
Stress is a normal part of life how you deal with it can have an affect on your heart.
Schedule "me" time to do the things that give you pleasure.
Devote an hour a day to relaxing. Take a walk, do yoga stretches. Try needlepoint...any activity that promotes relaxation.
Practice mindfulness to help control reactions to stress.
Get a good night's sleep.
Allow others to help with daily chores.
Control High Blood Pressure
High Blood Pressure often has no symptoms - that's why it's called The Silent Killer.
Take medication exactly as prescribed.
Monitor high blood pressure regularly. Ask your doctor about blood pressure self-monitoring.
Be aware of Risk Factors for High Blood Pressure:
Heredity Race (twice as frequent in African-Americans than Whites) Obesity (2-6 times more likely to develop) Age (risk goes up as you get older) Salt Intake (limit if salt-sensitive) Excess Alcohol Intake Lack of Exercise Stress
Avoid Potential Problems
Don't Smoke
Control Diabetic blood sugars.
Avoid drugs that contribute to heart rhythm disturbances.
Reduce risk of drugs interactions by letting all of your doctors know about every medicine you are taking - even over-the-counter medicines, vitamins, herbals and birth control pills.
Have Healthy Relationships Intimacy, trust and feeling supported are ingredients of a healthy relationship. Share your feelings with a trusted loved one. learn to communicate effectively to get what you need. Seek counseling or support groups if you have difficulty relating to others.
Be clear when reporting health concerns to your medical practitioner. Organize your information before your visit to the doctor or practitioner's office.
Remain active in your role as caregiver. Share yourself. Volunteer.
Article by DAVID GRISAFFI
