Hi everyone! I’m Rachel Grumman Bender, and I’ve got some easy wellness tips for you to boost your health and happiness. One of the best places to start? Focus on your heart health.
The recent report from the American Heart Association (AHA) shows a mix of good and bad news. Heart disease death rates are back to normal post-COVID. However, stroke deaths among younger adults, aged 25 to 34, are climbing. Understanding why is important, but there are simple steps you can take to protect your heart no matter your age.
The AHA highlights “Life’s Essential 8,” which includes healthy habits like:
– Eating more whole foods, such as fruits, veggies, and lean proteins.
– Staying active with at least 2.5 hours of moderate exercise each week.
– Quitting smoking if you smoke.
– Prioritizing sleep, along with managing cholesterol, weight, blood sugar, and blood pressure.
Before you head out for some exercise, it might be wise to check your local weather. A quick glance at your forecast can help you plan a fun outdoor activity!
### Go for a Short Walk
You might have heard of the trending idea of taking a “stupid little walk.” This doesn’t just sound silly; it can genuinely help your mood. Experts agree that walking releases hormones that lift your spirits and cut down on anxiety. Melissa Gluck, a psychologist, believes even if you start in a bad mood, these walks can help you process your feelings over time.
### Declutter Your Space
Clutter can sneak up on you, especially if it’s “aspirational clutter” — items you think you’ll use but don’t. For example, maybe that exercise bike is now a coat rack. Ann Lightfoot, an organizer, suggests knowing what you’ll realistically use soon, like seasonal items. Limit what you keep by creating specific spaces, like a single drawer for crafting supplies. Keep only what truly matters!
### Engage with Grandkids
Spending quality time with your grandchildren can be more than just fun; it’s beneficial for your brain too. Research shows that grandparents who care for their grandkids score better on memory and verbal tests. Being involved helps keep your brain active and engaged.
### Stretch for Back Pain
If you’re dealing with lower back pain, one effective exercise is the pelvic tilt. Lie on your back, bend your knees, and take a deep breath. As you exhale, tilt your pelvis to bring your hips closer to your ribs. Repeat this ten times for relief.
### Enjoy a High-Protein Breakfast
Are you often hungry soon after breakfast? Try a protein-packed meal. For instance, consider preparing Apple Cinnamon Overnight Oats with oats, chia seeds, and your favorite toppings. This option is not only nutritious but also quick to grab for busy mornings.
### Winter Caution: Don’t Shovel Snow Alone
If you live in a snowy area, think twice about shoveling snow, especially if you’re over 45. It can increase the risk of heart problems. Instead, ask a younger neighbor for help or consider services like Shovler or QuikPlow. If you must shovel, use a smaller shovel, take breaks, and stay hydrated.
### Nap for Better Brain Function
A short nap can be a game-changer. Research suggests that just 45 minutes can rejuvenate your brain, helping you clear mental clutter and prepare to learn more.
### Use Air Fryers Wisely
Air fryers are handy appliances that not only speed up cooking but can improve air quality in your kitchen. New studies show they produce fewer harmful airborne pollutants compared to traditional frying methods.
### Protect Your Kidneys with Plants
Eating a plant-based diet has many perks, including reduced risks for heart disease and diabetes. Recent studies show that a diet rich in vegetables, fruits, and beans can lower your chances of chronic kidney disease—a health issue that could be a leading cause of death by 2040.
### Find a Hobby that Boosts Dopamine
If you’re feeling down during the winter months, consider hobbies that can lift your spirits. Activities like solving jigsaw puzzles not only enhance problem-solving skills but also trigger a sense of accomplishment as each piece fits.
Keeping wellness simple and fun can greatly improve your life. By adopting small habits, you can make big strides toward better health.
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American Heart Association, Yahoo, brisk walk, Ann Lightfoot, Rachel Grumman Bender, cardiovascular health, American Psychological Association
