We’ve moved beyond the holidays and are diving into the new year with fresh resolutions and firm resolve. Many of us made resolutions to improve our health and the health of our families. February has long been recognized as the month when we focus on heart health and the good news is that steps toward heart health are generally steps toward good health in general! As an internal medicine-pediatrics physician practicing primary care, I spend significant time educating families on healthy lifestyles. In my practice, I focus on education in three key areas.
First, focus on activity! For most individuals, kids and elders included, thirty to forty-five minutes of physical activity at least three to four days per week is recommended. I encourage my patients that the movement should be strenuous enough that they cannot carry on a conversation on a cellphone while exercising and aim for activity that elevates the heart rate above one hundred beats per minute. It should not be so strenuous as to elicit chest pain or shortness of breath. Good examples include a power walk in the neighborhood, a few laps in a temperature-controlled pool, a bicycle ride on one of our fantastic River Valley bike trails, or a friendly game of tennis, pickleball, or racquetball.
Secondly, focus on food! I recommend increasing the amount of fresh, whole foods that families consume by shopping the perimeter of the grocery store! This area usually contains fresh fruits and vegetables, followed by healthy lean meats such as chicken, turkey, and fish. Continuing along the perimeter leads to dairies such as 1-2% milk or milk alternatives (almond or oat milk) and yogurts followed by eggs, preferably organic/free-range. Also, bread and grains should be whole grains.
Oatmeal can be a great source of heart-healthy morning protein! Nuts can add healthy fats and fiber with fresh fruit adding sweetness and flavor without added sugar. I also encourage my families to think of their plate as a geometric pie. One quarter of the plate should be lean meat or non-meat protein, one quarter can be a starchy vegetable (potatoes/carrots) or whole grain bread/pasta, and then the remaining one half of the plate should include colorful vegetables. Additionally, I suggest reducing or eliminating fast food and soft drinks. Fast foods tend to have higher calorie concentrations and contain a higher percentage of unhealthy fats. At the same time, soft drinks are packed with sugar and extra sodium that then must be eliminated by the body. Simple changes such as removing soft drinks and limiting fast food can result in weight reduction and optimized cholesterol levels leading to improved health, especially heart health!
Lastly, focus on adequate sleep, stress management, and socialization to round out the prescription for a healthy heart. Our bodies need sufficient sleep to restore and repair essential functions in the body. Sleep requirements will vary with age and health status. For pediatric patients, eleven to twelve total hours of sleep per day would be preferred, while adolescents and teenagers usually need nine to ten hours per night. For most adults, at least seven to eight hours of sleep is needed.
Uncontrolled chronic stress is increasingly recognized as a driver of heart disease. High cortisol levels, a stress-induced hormone, results in elevated heart rate and blood pressure leading to increased strain on the heart over time. Stress reduction techniques may include prayer, meditation, yoga, or many of the hobbies that can be pursued in The Natural State!
Recent research indicates that socialization protects against heart disease. This is likely a result of the release of hormones that counteract the harmful effects of cortisol, thus leading to decreased strain on the heart. We are built for community! Being active in church, social clubs, or volunteering at a local food pantry, animal shelter, or community service event can provide that connection and purpose we need to thrive. So, take heart – your road to good health in 2022 is just three steps away!
Dr. Kendall Wagner, M.D. is a regular healthcare contributor to Do South® Magazine.
Chaffee Crossing Clinic
11300 Roberts Boulevard, Fort Smith, Arkansas
479.242.5910
chaffeecrossingclinic.com
