Simple changes for better mental and heart health

Did you know that stress, anxiety and depression can harm our hearts, increasing the risk of heart disease? On the other hand, heart problems can also impact our mental well-being, causing feelings of stress and anxiety.

When we focus on improving our mental well-being, we also protect our hearts. By taking a holistic approach to health, we can adopt habits that benefit both our mental and physical health, ultimately making us feel better overall.

Techniques for managing stress

Recognizing and addressing stress in a proactive manner is crucial for maintaining good health. Simple exercises like focusing on your breath or paying attention to your surroundings can be done anytime, anywhere. Spending a few minutes a day meditating can also help manage stress and promote relaxation.

"Effective strategies to reduce stress include prioritizing tasks, setting realistic goals and maintaining a balanced schedule," says Michelle Sayad, MD, a cardiologist at Main Line Health. "Taking time for hobbies and activities you love can also significantly decrease stress levels."

Exercise is another great way to deal with stress. Walking, cycling or yoga can release feel-good chemicals in the brain and make you feel better. But you don't have to make huge changes to your daily routine. Even small amounts of exercise, like taking the stairs, can help improve your mood.

If you'd like to incorporate exercise into your weekly routine, try to exercise for at least 30 minutes most days of the week. If you're new to working out or have health issues, talk to a doctor for a personalized plan.

Habits for healthy eating

Eating a balanced diet with plenty of fruits, vegetables, whole grains and lean proteins is important for both mental and heart health. Foods like salmon, nuts and leafy greens can improve cardiovascular health and brain function.

Limiting processed foods, saturated fats and sugars can make a substantial difference. "These dietary changes help regulate mood and reduce the risk of heart disease, creating a balanced approach to nutrition that supports overall health," says Dr. Sayad.

Eating healthy doesn't have to be boring or bland. Trying out new recipes and flavors can make nutritious food fun. Simple swaps like choosing water over soda and whole-grain bread over white bread can lead to big health improvements. Paying attention to food labels and portion sizes can also help improve eating habits.

Eating a mix of colorful fruits and veggies provides important vitamins and minerals for our health. Berries, spinach and avocados are rich in antioxidants that help our brain and heart. Choosing nutritious foods can help us feel better and stay healthy.

The impact of social connections and support

Strengthening relationships with friends and family can also boost emotional well-being and improve heart health by providing support and reducing stress. Make sure you invest time in nurturing these connections through regular communication and spending quality time together.

"If you have a heart condition, you can benefit from connecting with support groups and local organizations to receive practical advice and emotional support, making your journey towards better health less lonely," says Dr. Sayad.

Make sure to join local clubs, fitness classes or volunteer opportunities to meet new people and try new activities. Building a strong support network not only improves your social life but also leads to a healthier and more balanced lifestyle, benefiting both your mental and heart health.

Knowing when to seek professional help

While all of these can help improve your mental and heart health, they don't replace the expertise a cardiologists, mental health counselors or nutritionists can offer

"These professionals can guide you through treatment options, help monitor your progress and provide support in managing your condition," says Dr. Sayad. "And remember that communication with your healthcare providers is crucial for effective care."

Remember, seeking expert guidance is not just about treatment; it's about building a supportive team to help you navigate your health journey. By working closely with healthcare experts, and by making simple changes to your lifestyle, you can take proactive steps toward a healthier, more balanced life.

Next steps:

Make an appointment with Michelle Sayad, MD
Learn more about heart care at Main Line Health
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