Many think of February as a time for kindling romantic relationships, but this month, the National Heart, Lung, and Blood Institute (NHLBI) invites us to shore up all of our relationships at home, at work, and in our communities to support our Heart Health. Did you know that people who have close relationships at all of these levels tend to be healthier and live longer? The NHLBI proposes that this might be because we tend to be more successful in meeting our health goals when we work together to meet this. Read on for ways that you can support heart health with the ones you love.
Be Physically Active
Aim to move for at least 2.5 hours each week (only 30 minutes, five days each week), mixing both cardiovascular activities with strength training. Bring your crew into the fun by inviting a colleague to walk with you on breaks, signing up for a new exercise class with a friend, or throwing a dance party with your kids.
Eat Heart Healthy
It’s a lot easier to regularly eat healthy foods when our friends and families are with us. As you aim to eat healthier, remember to reduce the amount of sodium you’re eating and increase the amount of fruits, vegetables, and nutritious traditional foods. Check out TCC’s Food Resources page for more information about the resources available to you to support your healthy eating journey: https://www.tananachiefs.org/food-resources/
Quit Smoking (or Don’t Start!)
Many people know that smoking harms the lungs, but did you also know that it hurts your heart? Alaska Natives have a smoking rate of 43% which is nearly double that of Non-Natives, which increases the risk of poor heart health in addition to a variety of other illnesses. Each year, about 500 Alaskans die of tobacco-related illnesses and an additional 120 people die from causes related to secondhand smoke. Quitting today will not only improve your health outcomes but it will also help protect the people closest to you. For more information and resources to help, contact Roxanne Frank at (907) 451-8251 ext. 3581 or Roxanne.Frank@tananachiefs.org.
Manage Stress and Improve Sleep
Sleeping 7-9 hours each night helps improve heart health. Engaging in regular physical activity during the day is one way to improve your health. The NHLBI recommends spending at least 30 minutes outside by taking a walk with friends and family members. It’s also important to turn off all screens before bed and engage in de-stressing activities like listening to music, reading or taking a bath. Help your family and friends set and keep these important routines to keep their hearts healthy and strong.
This month, let’s commit to caring for ourselves and each other to promote heart health in our communities. Visit https://www.heart.org for more information about how to keep your heart healthy, and talk with your healthcare provider about the state of your heart and the ways that you can care for it in the years to come.