A Galentines Guide to a Healthy Heart
Hey Gal Pals ❤️
Love is my language and I’m not a fan of fear mongering and in this blog, I have to give it to you straight…
Because, I love YOU magical wonder women and in the words of Coretta Scott King
“Women, if the soul of the nation is to be saved, I believe YOU must become its soul”
And to honor this woman’s words, each day and especially during Black History month, I believe it’s my job to give you a hard truth so you can begin to understand how freaking important your health is.
For you, your family, your community AND
How Important it is to the health of this nation.
Whether you like it or not, YOU’RE A BIG DEAL.
You Matter to many people who you lift up, inspire, support and deliver kindness and love on the daily.
Saying that, here’s the not so fun facts:
1 in 3 women, over ag 50, die of heart disease.
This is the number 1 killer of women,
it’s not only a man’s disease.
Now with a few decades of research we know the IMPORTANCE of LIFESTYLE Changes.
So let’s dive into a starter guide of these lifestyles using the BioPsychoSocial approach to heart health, encompassing biological, psychological, and social factors.
Biological Factors
This incredible muscle, with its four magical chambers, beats consistently 60-90 times per minute for our entire lives.
It's stimulated by the vagus nerve and can endure so much, yet it needs our care to recover from stress, grief, heart break, rejection & failure.
To support this organ on the physical level here’s what we know
The World Health Organization (WHO) recommends:
150 minutes of moderate-intensity exercise per week (70-75% of your maximum heart rate)
OR
75 minutes of high-intensity exercise per week (85% of your maximum heart rate)
To calculate your maximum heart rate perform this math equation: 220 - your age.
Spreading exercise throughout the week is more effective than one long session.
This is because research shows us to LOVE our HEART, getting a consistent 6K steps a day reduces our chance of heart disease (and diabetes!)
Consistent, intentional stress strengthens your heart. Choose any cardiovascular activity you enjoy – biking, running, walking, swimming, dancing, weightlifting – the key is consistency!
Crucial Tip: Cool-Down
A frequently overlooked aspect of cardiovascular exercise is the cool-down. After your workout, monitor your heart rate and allow 5-8 minutes for it to return to your resting rate (ideally 60-90 BPM). This prevents chronic stress on your heart and allows it to recover back to the safety of the parasympathetic.
Psychological Factors
A "parasympathetic lifestyle" supports heart health by promoting relaxation. The vagal nerve plays a crucial role in regulating heart rate and shifting the body from "stress" to "rest and digest." Deep breathing exercises are excellent for stimulating the vagal nerve and reducing stress.
Side Note -
PLEASE HELP ME GROW AND LIKE AND SUBSCRIBE TO MY YOUTUBECHANNEL AND GET THE LATEST VIDEOS FROM ME! I am working on growing to 50 people to be able to provide Live guided breathing session to my followers
Thank you!
Evolving-with-motion-leading-breathwork
Social Factors
Hugs are a powerful way to support your heart! Research shows that hugging reduces stress and strengthens the immune system. The feeling of connection and safety from a trusted loved one can lower your heart rate and promote well-being.
Here’s an article from the American Red Cross about hugs (and kisses ❤️)
Taking a BioPsychoSocial approach to heart health means addressing all aspects of your well-being. By incorporating regular exercise, managing stress through breathing techniques, and prioritizing social connection, you can significantly improve your heart health and overall quality of life. Remember, small steps to change can make a big difference!
I am here to support you through it all!
Email me if you’re looking for support on any of these aspects of your life and if you’d like to learn more about my coaching program
Own Your SHIfT - supporting working women who need to get a handle on their work/life balance. Ditch hustle culture, daily blow ups and a routine of surviving on caffeine and alcohol.
You deserve better, and your heart (and body) sure do too.
Love, Your Heart
and
Coach Lisa
