By Carey Skelton, MS RDN/ Nutrition & Wellness Coordinator
Many view February as the month of love with hearts decorating stores and homes alike. My 6-year-old son will create the well-known heart shaped symbol with his fingers to show is affection. Our heart is central to love and life, yet heart disease is a leading cause of death. Fortunately, you can make daily heart-healthy choices that reduce your risk and strengthen your cardiovascular system for years to come. To celebrate American Heart Month this February, show your heart some love with these 5 tips.
First, know your numbers. Heart disease is influenced significantly by multiple factors including your weight, your blood pressure, your cholesterol, and your blood glucose levels. Work with your health care team to ensure your blood glucose, blood pressure, and cholesterol are maintained within the standard guidelines and that you are working toward or maintaining an ideal weight that is right for you.
Second, quit smoking. Tobacco smoke damages blood vessels. Quitting is hard. There are free tools and supports available based in science. Call the NY Quitline at 1-866-NY-Quits.
Third, manage stress and sleep. Too much stress and not enough sleep increases cortisol levels promoting inflammation, increases risk for anxiety and depression, and can lead to unhealthy habits. Be mindful of your stressors and your sleep schedule. Practice stress reducing activities such as deep breathing exercises and prioritize 7-9 hours of quality sleep.
Fourth, stay active daily. The Institute of Medicine recommends 30 minutes of activity most days of the week. This should include cardiovascular exercises such as walking and dancing to strengthen the heart muscle and lung capacity. Equally important are exercises for the skeleton-muscular system to maintain muscle mass and bone density; exercises of balance to reduce the risk of falls; and exercises of flexibility to maintain full range of motion.
And finally, eat a heart-healthy diet. Make half your plate fruits and vegetables for fiber, vitamins, and minerals. Choose whole grains and lean proteins to manage saturated fat intake. Know the difference between saturated fats and unsaturated fats and how they influence your cholesterol numbers. Follow a healthy eating pattern such as the Dietary Approach to Stop Hypertension (DASH) Diet to control blood pressure. By making simple and healthy choices on a daily basis, you will be well on your way towards achieving total wellness. We know the healthy choice is not always the easiest choice, but small changes can make a big difference. Chautauqua County Office for Aging Services offers Nutrition & Wellness programs to support you in your journey toward total wellness.
You can learn more about a healthy diet by attending a 10-Tips for Nutrition workshop. This is a 4-week nutrition series taught by our Dietitian. The information provided is evidence-based to provide you with practical tips, taste-testing, and recipes to help you make long-term changes to your diet. We plan to bring this series to a location in the north, central, and south part of the county twice a year.
Check out our website at https://chqgov.com/office-aging to see all the programs and services offered as well as upcoming events. Additionally, signing up for our communication system will provide you with information at your fingertips. We send messages about the current programs like the nutrition workshop mentioned here. For more information about any of the Nutrition and Wellness programs provided by Chautauqua County Office for Aging Services, call our NY Connects line at 716-753-4582.
