Have you ever wondered, how many times a day does your heart beat?—It is 100,000. Your heart is the hub of your body’s operations and is in charge of pumping blood and oxygen throughout it.
One of the best things you can do for your health is to strengthen your heart. And as you are aware, exercise is the best approach to strengthen your heart. The risk of developing heart disease is actually more than twice as high for those who don’t exercise. Some of these include arrhythmias, coronary artery disease, myocardial infraction, heart failure, and other types of chronic heart disease, according to Mayo Clinic.
Being active helps your heart, which is a muscle, grow stronger and healthier. You can start working out at any time, and you don’t have to be an athlete. Even only 30 minutes per day of vigorous walking can have a significant impact. Once you get going, you’ll find it pays off. You can benefit from exercise in many ways. In addition to the feel-good hormones called endorphins that are released when you exercise, it serves as the basis for lean muscle building and healthy weight loss.
Regular exercise can help you:
- Lower your blood pressure
- Burn calories
- Reduce LDL “bad” cholesterol
- Boost your HDL “good” cholesterol
Diet and Cardiovascular Health
The risk of coronary heart disease is significantly influenced by diet. Obesity, high blood pressure, uncontrolled diabetes, and a diet rich in saturated fats are some food-related risk factors. Heart disease risk can be significantly decreased by eating a diet high in plant-based foods, high in fibre, and low in saturated fat. Cardiovascular disease (CVD) may develop as a result of unhealthy eating habits, inactivity, overweight and obesity, ageing, gender, heredity, or smoking habit are among other factors.
It’s crucial to fuel your body with nutrient-dense foods since your heart circulates blood that is rich in nutrients throughout your body. Began by substituting some processed, low-nutrient foods with healthy foods like fresh fruit and vegetables. Over time, you’ll not only start feeling better, but also you’ll start to have more energy. The first step to maintaining a heart-healthy diet is understanding what to eat.
Exercise Precautions
You should be able to exercise without any problems if you pay attention to how you feel. If you experience pain or pressure in your chest or upper body, break out in a cold sweat, have difficulties breathing, have a very fast or irregular heartbeat, feel dizzy, lightheaded, or are extremely weary, you should stop and seek emergency medical attention.
When you first start exercising, it’s natural for your muscles to feel slightly sore for a day or two following your workout. That diminishes as your body adjusts. You can soon discover to your surprise that you enjoy how you feel after finishing.
Sleep
Sleep is not an indulgence. It is essential for health. Your body can mend itself while you sleep. Additionally, getting adequate quality sleep not only enables you to go about your day properly but also crucial for heart health as well as your mood and energy levels. Adults typically require at least 7 hours of sleep per night.
Regardless of age, weight, smoking and exercise habits, those who don’t get enough sleep are more likely to develop cardiovascular and coronary heart disease.
Lack of sleep affects underlying medical issues and biological processes including glucose metabolism, inflammation, and most crucially, blood pressure, which is one of the factors experts think it’s bad for heart health. Your blood pressure decreases when you sleep normally. When you have sleep issues, your blood pressure is elevated for a longer length of time. One of the major dangers for stroke and coronary heart disease is high blood pressure. Getting enough restorative sleep, according to studies, may increase people’s ability to control their blood sugar levels.
What can I do to sleep more soundly?
The sleep-wake cycle is regulated by a natural, internal process called a circadian rhythm, or circadian cycle, which occurs roughly every 24 hours.
- Maintain a consistent sleeping routine. Every day, including weekends, go to bed at the same hour and wake up at the same time.
- Go to bed early and come awake naturally.
- Don’t sleep right after you eat.
- Avoid artificial light, particularly in the few hours before night. Utilize a blue light filter on your smartphone or computer.
- Eat raw food before going to bed.
- Take a shower.
- Check your environment for temperature, sound and light
- Limit exposure to blue light, specially an hour before going to bed stop using devices.
It makes sense to start with your heart if you want to see an improvement in your wellbeing. Before you do anything, consider whether it would improve your heart. Your heart is the centre of all other bodily processes. You are well on your way to a healthy, happy life if you keep that front in your thoughts.
