February is the month to show our hearts some heart. It’s been that way since the 1960s, when President Lyndon B. Johnson proclaimed the second month of the year “American Heart Month,” in an effort to raise awareness of the prevalence of cardiovascular disease.
Heart disease is the top cause of death for men, women and people of most races and ethnicities in the U.S., according to the Centers for Disease Control and Prevention (CDC). But it’s important to know that heart disease is preventable in many cases. By making healthier lifestyle choices—quit using tobacco, maintain a healthy weight, eat a healthy diet, reduce stress, exercise regularly, limit alcohol consumption—you reduce your risk for heart disease, heart attack and stroke. Every day, it’s up to you to make the choice to be healthier. This month is a great time to turn that daily choice into a month-long habit. Here are some ideas to help get you started, as a way of celebrating your heart and American Heart Month.
- Commit to stress-relieving activities. If you’re feeling stressed, you’re not alone. It’s been a heck of a couple of years, and the roller coaster cars haven’t exactly pulled up to the station yet. While we can’t control all of the stresses around us, we can control the ways we respond to them. Make a mental list of some stress-relieving activities that seem doable to you. Just a few options include yoga, meditation, exercise, mindfulness, art, music, massage and other endeavors. Whittle out time in your schedule and make a promise to participate in the activity of your choice regularly, as a gift to yourself.
- Make Valentine’s Day all about the heart. There’s no rule that says Feb. 14 must include hearts made of sugar. Rather than eat something sweet, do something sweet and plan a day with your partner, friends or family members. Think up an activity you can do together that’ll get your heart pumping. Maybe that means a stroll through the park, a snow-shoeing adventure in the woods, a virtual dance lesson or some other fun activity. Cap it off with dinner you make together—heart-healthy of course—like a simple grilled salmon with cilantro sauce or a spice-filled chicken mole. Enjoy a big bowl of plump berries or other fresh fruits for dessert.
- Learn to make new, healthy meals. Raise your hand if you, too, are stuck in a cooking rut! We all fall into our routines and get a bit bored. But novel ideas are just a click or page turn away! Dust off one of your old cookbooks, or hop online and start searching for new recipes. If you want extra inspiration, sign up for a cooking class and learn something new. Challenge some friends to do the same and plan a potluck to show off your new dishes and swap recipes.
- Show some heart for others by committing to help someone out this month. When you offer up your own time and skills, you may be surprised by just how good it feels. And there are so many ways to give! A few ideas include volunteering with a neighborhood non-profit, donating blood to a local blood center, fostering a pet, shoveling a neighbor’s snowy sidewalk or simply spending time with a friend or family member in need.
- Set a fitness goal and invite others to join in. Have you been thinking about an athletic endeavor you’d like to do? Whether it’s participating in your first mile-long walk, or running your 17th marathon, there’s no better time to get started! Set a goal and put the word out to friends. Maybe you’ll start a movement within your social circle.
- Make an appointment for a physical. Perhaps the best gift you can give your heart is a regular check-up with your doctor. Just by doing a simple screening, your doctor can keep track of your blood pressure, cholesterol and blood sugar. With regular checkups, he or she can compare the numbers and quickly act if anything changes. Your doctor can also share health advice and ideas with you, tailored to your own needs.
This February, get in the habit of giving your heart some love. For maximal effect, keep those habits up year-round, as you work to become a stronger, healthier you.
