Show Your Heart Some Love
As you shower your loved ones with affection this month, don’t forget to give yourself some much-deserved TLC as well. And what better way to do so during American Heart Month than to embrace activities that boost your cardiovascular health? Exercising and eating a healthy diet are two vital strategies for supporting this critical organ, but as this guide shows, treating yourself to some relaxing, uplifting, and fun pleasures can also yield major advantages.
Practice optimism
Though it may be easier said than done, always try to look on the bright side in your day-to-day—doing so can lower your body’s levels of the stress hormone cortisol, reducing your chances of developing hypertension and cardiovascular disease. Consider adopting the method used by Gretchen Rubin, author of The Happiness Project, who found that writing down just one positive sentence daily allowed her to retain happy memories and gain a better outlook on life. Doing the same in your own journal—reporting either your feelings or an event from your day—may allow you to cultivate a greater sense of well-being and ease the stress on your heart.
Laugh a lot
Going hand in hand with being optimistic is continually seeking opportunities to tickle your funny bone. Laughter can be immensely powerful for your heart, helping to improve blood vessel function and soothe your mood. It may even reduce your risk of chronic inflammation, which is not often associated with heart health but has been shown to spur blood clots, a primary cause of heart attacks and strokes. So always be willing to indulge in a good chuckle, whether you pursue it intentionally, such as by attending a comedy performance, or let it come naturally from watching your kids or grandchildren play or hanging out with good friends.
Be kind
Kindness isn’t just a virtue; showing it to others can also be good for your ticker in many ways, including by lowering your heart rate and blood pressure. Simple acts like sending a care package to a loved one, checking in on a neighbor, or texting a supportive message to a colleague can increase your levels of the feel-good hormone oxytocin, which can help protect your heart by improving its overall functioning and lowering inflammation. To double down on this benefit, also consider looking into avenues to assist your community or another cause that matters to you.
Enjoy nature
The healing qualities of nature cannot be overstated. For one, spending time outdoors generally involves getting physically active in some way, such as by walking, kayaking, or biking, strengthening your heart and making it work more efficiently. But even just enjoying the scenery and hearing the sounds of nature—whether outside or on an app like Calm—can increase relaxation to lower your heart rate, blood pressure, and cortisol levels for better cardiovascular health. So take a moment to smell the flowers, listen to the birds in your backyard, or go on a hike for a happier and healthier you.
Love your pet
If you have a pet, spending time with them can offer all sorts of benefits for your well-being. Petting or snuggling with them may provide heart-boosting emotional support and give you an oxytocin rush, while taking them on a walk or indulging in some playtime together can get your blood pumping, making your heart stronger. Owning a pet can also combat feelings of loneliness through companionship and unconditional love, helping to safeguard you against heart attacks and possibly enabling you to live longer.
Develop a sleep routine
At the end of a long day, there’s nothing quite like slipping into a cozy pair of pajamas and nestling into your bed for a refreshing night’s sleep. Besides being comforting, getting such rest is essential for your heart health; research shows that falling short of the recommended seven to nine hours a night can damage your cardiovascular fitness, including by raising your blood pressure and contributing to chronic inflammation.
The best way to prevent this is to establish a calming bedtime routine that lets you unwind and readies you for sleep; this could involve anything from sipping some chamomile tea to delving into a good book for twenty to thirty minutes. Also, try to avoid watching TV or scrolling on your phone a few hours before calling it a night since blue light can stimulate your brain and delay restorative REM sleep. It may take some experimentation to find what works best for you, so switch up your approach as needed until you’re regularly waking up energized and alert.
These are just some of the simple and delightful ways you can improve your heart. Pursue what you enjoy most, and you may soon find yourself loving life more overall.