Heart disease can affect anyone, but women are at greater risk because of their anatomy and hormones. Latest figures show about 2 million Australian women have cardiovascular disease, accounting for 5 per cent of all hospital admissions. Mothers, in particular, are at high risk for heart disease, which is common among women between the ages of 35 and 44. overall health. Here are some heart-healthy habits every busy mom should know.
Heart Smart Habits:
Eat healthy lunches and snacks
Most moms put a lot of effort into preparing healthy meals for their families. Some even get up at the crack of dawn to prepare nutritious packed lunches for their children. But when it’s time to eat, many busy moms turn to quick frying or ready-to-eat options to save time. In general, most Australians eat unhealthy foods, with only 7% eating a healthy diet that meets Australia’s dietary guidelines.
Not only does a poor diet increase your waistline, it also significantly increases your risk of heart disease. If you’ve been experiencing specific symptoms, such as a fast or pounding heartbeat, talk to your doctor to see if you need medical testing. An electrocardiogram, or electrocardiogram, can determine if you have an abnormal heart rhythm or if you have heart disease. Your healthcare provider may prescribe medication or treatment, or may recommend changes to your diet.
To improve their eating habits, moms should pay attention to their food choices, even if they’re just preparing a meal for themselves. So, for example, if you’re preparing healthy packed lunches for your kids, why not make some yourself and eat them later? You can also prepare healthy snacks ahead of time on the weekends by chopping vegetables or fruits. Put them in a container and stick them in the freezer so you’ll have something to quell hunger pangs in a pinch. If you don’t have time to cook a full meal yourself, plan on eating something simple but nutritious, like a bagged salad – just add some protein, like tuna cubes or leftover chicken, and a little Parmesan cheese To enhance the flavor.
get active
Getting enough exercise not only makes you stronger, it also reduces stress and improves cardiovascular health at the same time. Many busy moms don’t have time to hit the gym, but there are other ways to stay physically active while taking care of your family. Try riding your bike while running errands, or take a short walk before picking up the kids from school. You can also invest in fitness equipment if you spend a lot of time indoors or work from home. A bicycle desk can help you get active while working at the computer, or consider a standing desk and walking mat combo to stay healthy at home.
You can also sneak exercises into your day to strengthen your muscles and improve your balance and flexibility without having to commit to an entire workout routine. Try doing some light stretches and lunges when you wake up, then jog in place or do some jumping jacks for two minutes to get your heart rate up. To increase your aerobic capacity, plan to take the stairs instead of taking the elevator or escalator if you’re only going to the next floor. Better yet, play a game of hide-and-seek with your kids, go on a hiking date with your partner, or go climbing the wall with your friends on the weekends. Add some fun to your workout so you’ll look forward to doing it again and again.
stay hydrated
We’ve always known that staying hydrated is crucial to flushing out toxins and keeping your skin healthy. But did you know it can also help improve cardiovascular health? According to the Heart Institute, proper hydration is necessary because it helps the heart pump blood into the blood vessels easily. It also helps prevent unnecessary stress on the heart, since dehydration can make the heart beat faster.
Whether you’re at work, doing housework, or running errands around town, make it a habit to carry a refillable water bottle with you and drink water frequently throughout the day. If you need some motivation to increase your fluid intake, try buying a cute spill-proof water bottle or glass, filling it up, and placing it on your desk or in your bag. Hate the taste of plain water? Add sliced lemon and cucumber to a pot of cold water to make flavored water. You can also make some herb and fruit waters by adding mint leaves and sliced strawberries or sliced blueberries, lemon and a few sprigs of rosemary to still or sparkling water.
Take time to decompress
Moms face stress almost every day, and it’s easy to shrug off stress and accept it as a normal part of life. However, studies show that chronic stress can lead to heart disease by increasing blood pressure, blood cholesterol and blood sugar. To manage stress and keep your heart healthy, try exercising for at least 30 minutes a day to lower your blood pressure, and engage in relaxing activities like deep breathing exercises or meditation to reduce anxiety and negative emotions.
Something as simple as taking a bath can also help relieve stress and keep you calm, so plan on taking a long soak in the bathroom once the kids are asleep. Add some bath salts or bath bombs to the water, light some candles, and play some soothing music to help you relax. You may also want to drink some lavender tea or decaffeinated fruit tea to stay hydrated and help you drift into a deep sleep later.
If you’re feeling overwhelmed, you may also want to ask a loved one to help with some chores or chores around the house. At least once a month, do something nice for yourself. It could be anything like a massage or manicure, or just a cup of coffee with a friend. Doing these things can reduce stress and help you become healthier and happier while taking care of your family.
Heart-Care Habits
Women are at high risk for heart disease, so moms should prioritize heart health by reducing stress, eating healthily and making time for exercise. If you experience heart symptoms or suspect you may have heart disease, see your doctor for proper diagnosis and treatment.
