February is American Heart Month, which makes it a perfect time to create habits that support your heart health. According to the CDC, heart disease is the number one cause of death in Americans, accounting for 695,547 deaths in 2021.
Fortunately, there are steps you can take to decrease your risk-and Comprehensive Chiropractic wants to help you implement them into your daily life!
Regular Exercise: Aim to exercise at least 5 days a week for 30 minutes. You can try walking, running, cycling or swimming. If you haven’t exercised in a while, start small and work your way up at your own pace.
Proper nutrition: Eat a balanced diet with fresh fruits and vegetables, good quality protein, healthy fats, and complex carbohydrates. Eat 9-13 servings of fruits and vegetables daily for optimal health. Concerned you’re not getting enough protein? Your intake should be .5 grams for every 1 gram of your body weight.
Stress management: Stress causes a rise in blood pressure which can increase the risk of heart attacks. Some effective stress management techniques include taking a walk or running outside, yoga, and meditation. Meditation is great for relaxing the body and mind.
Breathing exercises: Calm down the stress response of your nervous system with slower breathing. If you feel stressed, take 2 and 4 breaths out to relax your body. A chiropractic adjustment can also help your body better adapt to stress. This is one of the great benefits of regular chiropractic care.
Omega 3 Fatty Acids: Great omega 3 fatty acids sources include fish, flax seeds and walnuts. A good quality supplement is a great option to get the essential fatty acids your body needs to function properly.
Infrared Sauna: Regular use of the infrared sauna may reduce your risk of heart disease.
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Taking care of your heart and cardiovascular system is an essential investment you can make to live longer. Being proactive is your best defense! It is always better to prevent a problem than deal with the repercussions of the disease later. Start creating one habit at a time, then add another, working your way gradually to a better state of health.
If it’s time for you to book your next visit with us, give us a call. We look forward to seeing you soon.