Heart Health After the Pandemic

What Does it Mean To Be Heart Healthy After the Pandemic?

Has heart health gotten more serious after the pandemic? Between less exercise and activity and more environmental stress, it has gotten harder to support heart health. Now more than ever, heart health should be a priority for every age.

No one has to tell you how stressful the last three years have been. Society has undergone a massive undertaking of political nonsense, sickness, Mask on/Mask off pandemic information, quarantines, world events, and everything in between. Not to mention the day-to-day life with family, work, community, religion, education, etc. A lot is going on. It’s no secret that mental and physical health has taken a hit. As we come out of the pandemic, many areas of health and wellness should be our focus- heart health included.

Physical exercise is extremely important for cardiovascular health. Especially in children, frequent exercise helps build a strong heart while young. Although there are few studies on the covid-19 Pandemic and its effect on children, reports have shown a rising number of congenital heart diseases in children due to the limitation of movement during quarantine (Hemphill et al., 2020). Not only can this make children more susceptible to sickness but also major health concerns later in life. Cardiovascular health is important for a person of any age. People should constantly engage in movement and heart-happy nutrition to support this vital system.

Heart disease is currently the highest cause of death in the United States. In 2019, 7 out of 10 deaths were heart-related (World Health Organization, 2020). Death by heart-related issues is at an astronomical rate that cannot be ignored. We have seen how Covid-19 has impacted people with heart issues, as it was the largest group of people at risk. In fact, according to a recent study, an overwhelming 94% of the people who died due to covid had an underlying heart condition (Blankley, 2021).

So what can we do to support our heart health and our families? It can be as simple as small things we can do today. Here at Raindrop, we focus on four pillars; sleep, nutrition, exercise, and mindfulness. By looking at your heart health through these lenses, you can better your health. Ask yourself these questions: do I get enough quality sleep? Is my nutrition clean? Do I get at least 30 minutes of elevated heart rate movement every day? Am I conscious of my heart health and looking for ways to support it?

If your answer to any of these questions was no or I’m not sure- don’t worry. Not only does Raindrop offer programs to help educate and train you on this topic, but we will also share tips that are sustainable, convenient, familiar, and even enjoyable that you can start today for a healthier heart!

Sleep

Sleep plays a major role in heart health. During deep sleep, your cardiovascular system lowers your blood pressure to help detox the system. When this system is interrupted during the night, it can spike your blood pressure, hurting your cardiovascular system. This is why staying asleep and getting your REM cycle in is important. If you have issues with falling asleep and staying asleep, try some of these tips:

• Use red light therapy before bed. 
• Limit blue light exposure throughout the day
• Turn off screens at least 30 minutes before bed
• Try eating a light snack (protein and carbs) before bed to regulate blood sugar. 
• Track your sleep with our APP or journal.

Nutrition

Nutrition is an essential thing for cardiovascular health and overall health. It’s no secret that what you eat impacts your health, but the power behind that fact can sometimes get lost. Using food as fuel, learning about what different foods can do, and being aware of what you put into your body can cause a huge improvement.

Ensuring that we eat enough calories, get enough minerals and vitamins, and focus on whole foods with good quality sourcing can make a world difference. This can help lower bad cholesterol, lower blood pressure, balance blood sugar and limit obesity and diabetes risks. Here are some foods that you can incorporate into your diet today to support your heart:

• Leafy greens (cooked)
• Whole organic grains
• Berries
• Avocados 
• Fish 
• Walnuts 
• Beans
• Tomatoes 
• Almonds 
• Seeds 
• Garlic and onions

Exercise

We all know that exercise is good for cardiovascular and overall health. Daily movement is essential for all systems in the body to function properly. It can also aid in lowering stress hormones. Simply going on a daily walk has been shown to instantly lower cortisol (stress hormone) levels. But- what type of exercise and for how long is ideal for heart health? Believe it or not, hours of cardio and intense exercising can, over time, hurt cardiovascular health but strain the system too much (Fletcher et al., 2019). Instead- focus on elevating your heart rate with intentional exercise. While everyone is different and responds to different workouts better than others, finding out what is best for you is key. To utilize exercise for heart health, try these things:

• Experiment with various types of exercise 
• Aim for 30 minutes of elevated heart rate activity every day (work towards exercise and still be able to carry on a conversation speed)
• Start slow and build up (don’t go from no exercise to running miles)
• Keep a journal of what exercise you did and how you felt afterward 
• Opt for more daily walking 
• Stay hydrated!!!
• Track stats on Apple Watch, Fitbit, etc. (Or use our APP!)

Mindfulness

Heart health is more than just physical. Mental health and brain health have a major impact on the cardiovascular system. In recent studies, anxiety has been shown to cause great distress to the heart, leading to various heart issues (Tacón et al., 2013). While we live in a stress-inducing and anxiety-filled environment, finding ways to cope with stress is vital for good health. Maintaining consistent mindfulness habits can sometimes feel overwhelming and difficult to find time for. However, if made a priority, small habits can be implemented in your daily routine that can transform your ability to manage stressors. Here are a couple of tips you can start doing today to calm your nervous system, support brain health and cardiovascular health:

• Develop & Implement a morning routine without screens (journaling, reading, walking, sitting in the sun, making breakfast, etc.) Read this blog for tips on building a productive morning routine you will stick to.
• Practice deep breathing throughout the day
• Elevate your feet
• Find a small hobby (Puzzles, coloring, gardening, yoga)
• Be conscientious about your nutrition, sleep, and movement
• Read more books
• Meditate (find meditation guides for all levels on the app FitOn)
• Get more sunlight

Now that you have some tips on ways to start supporting your heart, you can start making changes to better your health today! We understand that sometimes health and wellness can be overwhelming, so we have created programs to educate and train you to create sustainable lifestyle switches for better health and happiness. Our goal is to provide you with accurate and reliable information so that you can better your decision-making and advocate for your health. So whether you need a little extra help or looking for a team that puts your health goals first, we are here to help YOU! Contact us here to get started. Mark, get set- go!

References:

Hemphill, N., Kuan, M., & Harris, K. (2020). Reduced Physical Activity During COVID-19 Pandemic in Children With Congenital Heart Disease. Canadian Journal Of Cardiology, 36(7), 1130-1134. DOI: 10.1016/j.cjca.2020.04.038

World Health Organization (2020). The Top 10 Causes of Death. World Health Organization Journal. https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death

Blankley, B/ (2021). New CDC data: 94 percent of people who died from COVID-19 had other health issues. The Center Square Journal. https://www.galioninquirer.com/features/health/57062/new-cdc-data-94-percent-of-people-who-died-with-covid-19-had-other-health-issues

Fletcher, G., Hartley, H., Pollock, M., Haskell, W. (2019). Diagnosis, Treatment, and Long-Term Management of Heart Health: A Scientific Statement for Health Professionals From the American Heart Association. Circulation, 140(5). DOI: 10.1161/cir.0000000000000703

Tacón, A. M., McComb, J., Caldera, Y., & Randolph, P. (2013). Mindfulness Meditation, Anxiety Reduction, and Heart Disease: A Pilot Study. Family and Community Health, 26(1), 25–33. http://www.jstor.org/stable/44954077