February is American Heart Health Month and a time to focus on cardiovascular health. Currently, someone dies of cardiovascular disease every 36 seconds in the United States. About 659,000 people in the United States die from heart disease each year – that is 1 in every 4 deaths. Heart disease remains the leading cause of death for men and women in this country, but it doesn’t have to be this way. The good news is that heart disease is preventable. Understanding key factors that can harm the heart will protect and reduce your risk of developing cardiovascular disease.
Stress:
Stress can trigger increased heart rate, blood vessel constriction, and overcompensation of the cardiovascular system such as high blood pressure. Elevated cortisol levels also lead to insulin dysregulation, which leads to blood sugar abnormalities like pre-diabetes and diabetes. It also leads to weight gain, especially around the middle, or visceral adiposity. These inflammatory effects all negatively impact cardiovascular health.
Stress, or extreme emotions, such as grief, can also trigger a condition known as takotsubo cardiomyopathy or “broken heart syndrome.” Broken heart syndrome is when emotional stress can actually “break” a heart’s functioning by reducing the ability of the heart muscles to pump, thereby depriving the brain and organs of oxygen-rich blood. Symptoms can mimic a heart attack and include chest pain and shortness of breath.
Stress management tips:
- Establish a relaxation ritual, whether it be after work or before bed. Try reading, meditation, listening to music, or sipping an anti-inflammatory turmeric latte.
- Exercise: No need for high impact, just a walk will suffice. Exercise triggers endorphins, boosts mood, and overall well-being.
- Rely on support: Lean on family, friends, or even a therapist to help cope with emotional stress.
- Stress blocker: This blend of botanicals helps to normalize cortisol levels that fluctuate due to stress. They help to counteract the negative effects of stress and benefits include: increased energy, reduced anxiety, and enhanced well-being.
Pain:
Pain is an indication of inflammation in the body and can significantly alter the quality of life. Pain can make it difficult to exercise and be active, as well as sleep. Long-term pain can also lead to stress and anxiety, which elevate heart rate and blood pressure. All of these factors negatively influence cardiovascular health.
Pain-reducing tips:
- Increase activity: If you are able, try small increases in activity such as taking more steps throughout the day. Regular movement and exercise ultimately result in decreased stiffness and pain long-term.
- Avoid or limit inflammatory foods like refined sugar and hydrogenated oil or fat. In other words, ditch the junk food and focus on whole, unprocessed, nutrient-dense foods.
- Use key supplements to lower inflammation:
- Res-Q Omega-3s: The omega-3s’ EPA and DHA have powerful anti-inflammatory effects throughout the body. They help to reduce pain and have a variety of cardiovascular benefits, including: supporting healthy circulation, blood pressure, and cholesterol.
- Res-Q CurcuminULTRA: Curcumin and ginger are potent anti-inflammatory herbs that have been shown clinically to reduce pain. Res-Q CurcuminULTRA contains a patented form of curcumin known as BCM-95 Bio-Curcumin, which delivers up to seven times more bioactive curcumin to the blood than commercial curcumin products for effective results.
Anxiety:
When anxious, the body responds in a way that increases stress on the heart. Tachycardia (increased heart rate), elevated blood pressure and decreased heart rate variability all harm the heart. They can lead to an increased risk of sudden cardiac arrest, a weakened heart muscle and heart failure, and an increased incidence of death after a heart attack. Anxiety can also interfere with exercise regimens, sleep, eating a healthy diet, and staying connected with friends and family – all of which can negatively influence the heart.
Tips to lower anxiety:
- Stress Blocker: The adaptogens in Res-Q Stress Blocker will help to balance and protect against the effects of stress when related to anxiety. This formula also contains two calming botanicals, passionflower and l-theanine, which specifically help to reduce anxiety. Passionflower calms the mind and has been shown in numerous studies to lower anxiety. L-theanine, an amino acid derived from tea, has also been shown in various studies to reduce anxiety and associated symptoms, such as an increased heart rate.
- Focus on blood sugar control: blood sugar fluctuations, especially dips or low blood sugar, can trigger anxiety. Don’t skip meals and eat as often as necessary. Include protein with every meal. Fiber also stabilizes blood sugar, so consider adding Res-Q Land ‘n’ Sea Fiber to your regimen.
- Get enough sleep: Sleep deprivation can worsen anxiety. It can also lead to elevated cortisol levels and blood pressure, all of which negatively impact the heart. Aim for 7-8 hours of uninterrupted sleep per night with a bedtime before 11 pm.
- Limit caffeine: Caffeine can increase anxiety as well as heart rate and blood pressure, putting extra stress on the heart. Skip the coffee and try herbal tea or a golden turmeric latte.
Inflammation:
Inflammation remains a key underlying cause of chronic illness and is linked closely to cardiovascular disease. Inflammation damages the endothelial lining of blood vessels such as arteries and contributes to atherosclerosis. It promotes the growth of plaque, can loosen plaque in arteries, and can trigger clots, ultimately leading to a heart attack. Chronic inflammation increases the risk of coronary artery disease, peripheral vascular disease, and cardiomyopathy.
Tips to lower inflammation:
- Load up on anti-inflammatory foods: The Mediterranean diet has been proven to reduce the risk of heart attacks, strokes, and death from heart disease. Focus on plenty of vegetables, fruit, whole grains, legumes, and heart-healthy fats like extra-virgin olive oil. Limit or avoid inflammatory foods and drinks like refined sugar (baked goods and soda), which promote heart disease.
- Lose weight: Even a small amount of weight loss, such as 10% of body weight, helps to lower inflammation.
- Get plenty of sleep: Aim for 7-8 hours of uninterrupted sleep per night.
- Exercise regularly: Aim for 150 minutes of activity per week. Ideally, include a combination of aerobic and resistance exercises.
- Manage stress: Meditation, yoga, tai chi, music, deep breathing, biofeedback, guided imagery, spending time with friends and family – anything that helps to reduce stress and lower cortisol levels, reduces inflammation and its harm to the heart.
Anti-inflammatory supplements:
- Res-Q Omega-3s: Omega-3s lower harmful inflammation and support cardiovascular health by improving circulation, inhibiting platelet aggregation (helping to prevent blood clots), lowering blood pressure and cholesterol.
- Res-Q CurcuminULTRA: Curcumin and ginger are two powerful botanicals proven to lower inflammation throughout the body.
| Article written by: |
|
 |
Dr. Melissa Josselson, ND
Dr. Melissa Josselson earned her undergraduate degree from the University of Pittsburgh. She then earned her Doctor of Naturopathic Medicine degree (ND) from Southwest College of Naturopathic Medicine in Tempe, AZ, a 4-year graduate-level naturopathic medical school and one of five accredited schools in the U.S. |
