February is “Heart Health Month”
3 Tips to Improve Your Heart Health
Your heart is one of the most important organs in your body. Your body cannot operate without the ability to pump oxygenated blood from your lungs to the rest of your body and push the waste products from your body to be filtered and expelled. Improving your heart’s health is important to keep your body operating properly. We can do this through many different ways, from understanding your sleep quality, committing to a daily exercise routine, and improving your quality food choices.
When you sleep, your body enters its healing phase from all the crazy activities while you were awake. This time allows your body to work on the repairs from utilizing your muscles during the your daily activities. You can start with creating a bed time routine for yourself with a set time to go to bed. Just like how everything needs some sort of structure, you do too. By adhering to your bedtime routine, your circadian rhythm will start to recognize when it is time to start winding down for the night, allowing for an easier wake to sleep process. Writing down your to-do list for the next days allows for your mind stop trying to load itself on short-term memory for the next day activities since you will have them physically for you when you wake up. Counting sheep may not be helpful, but focusing on your breathing is a great trick to fall asleep faster, but can be easily broken, so focus on the rise and fall of your chest and belly might be the best option. Taking 5 slow deep breaths, then counting each breath can trick your brain to start moving into sleep mode. It may take you more than 30 breaths, so don’t give up early.
Normalizing regular daily exercise is always a topic in the health fields, because it shows again and again how beneficial it is to keep moving. Your muscles act as a second assistant muscle pump to bring the blood back from your extremities to the body to be filtered. Create a goal for yourself, start with what you can tolerate. Maybe go for a short walk, find a video online you can follow along with (many are free exercise videos), or anything that can get your blood pumping. Here at OST, we love our manual techniques, but we also know you need to be an advocate for your own healing as well. The exercises our therapists give were hand-picked because we believe they will benefit you and your healing. Never be afraid to ask questions on how to become more active and we will help make a program specific to you and your individual ideas.
Healthy eating can feel hard to do, but staying diligent on the healthy pathway will get easier. Create a balanced eating plan tailored to your individual calorie needs, which depend on your age and activity level. Focus on including a variety of vegetables, fruits, whole grains, and low-fat or fat-free dairy products. For protein, incorporate seafood, lean meats, poultry, beans/legumes, eggs, and unsalted nuts. Limit your intake of saturated fats, sodium, and added sugars. Choose healthier cooking methods such as grilling, steaming, or baking instead of frying, and enhance flavor with herbs and spices instead of processed sauces or increasing salt to the meals. Sweet treats are always fun, try substituting these candies with natural candy like dehydrated fruit, trail mix, or darker chocolate. OST even has a great program called Encompass Wellness (www.ostpt.com/encompass-wellness), incorporating fun meal ideas that are sent out frequently on our social media if you are in need of any ideas.
Taking care of your heart doesn’t have to feel overwhelming. Small, consistent changes in your daily routine, prioritizing quality sleep, staying active, and making mindful food choices can add up to significant improvements in your heart health and overall well-being. Remember, every step you take towards a healthier lifestyle is a step towards a stronger heart. Your heart works hard for you every day; give it the care and attention it deserves. Feel free to speak to your Physical or Occupational Therapist for other ideas tailored to you, to improve your heart health and celebrate Heart Health Month with us here at OST! Be patient with yourself, celebrate your progress, and don’t hesitate to seek support or ask questions along the way.
By: Melody Riemer, Physical Therapist Assistant, PTA, Clintonville
Mel Riemer is a physical therapist assistant helping patients optimize their physical performance and improve their quality of life.
She received her Associate of Physical Therapy Assistant degree from Northeast Wisconsin Technical College and her Bachelor’s degree in Health Science from UW Stevens Point. Mel believes in looking for the positive in every situation. She wants every patient to be glad they chose to come to physical therapy and strives to teach each patient about their condition, and what they can do to get better and motivate them for greater involvement in their healing and wellness.
Originally from Marion, Wisconsin, Mel grew up on a now-retired dairy farm with her parents and twin sister, Harmony. Outside of work, she enjoys hunting, riding horses, farming, and spending time with her family and fiancé, Kade.