February 2009 - Vol 4 Issue 2
Have A Happy Heart
How to boost your spirits and your health
by Michelle Gibeault Traub, R.D.
We’ve all had a broken heart at some point in our lives. It could be as simple as rejection from the opposite sex, or something as devastating as losing a job or a loved one. Whatever the circumstances, it is hard to mistake the crushing blow of sadness that we refer to as heartache. Although life’s cruel blows rarely cause actual damage to the heart, the sadness and depression that result have a very real impact on long term cardiovascular health. Stress and anxiety can contribute to high blood pressure, while depression has been linked to an increased risk for heart attack. Luckily, the very same tips that can lift your spirits can be healthy for your heart. Here are a few to get you started:
Give yourself a break
Sometimes you just need a pleasant distraction to take your mind off your troubles. The following healthy activities do double-duty in helping your heart and your troubled mind:
Indulge in a small piece of chocolate – the natural antioxidants in chocolate have been found to help lower blood pressure. Chemicals in chocolate have also been linked to the blissful feeling of falling in love. Besides, chocolate just tastes good! Just be sure to keep portion sizes to 100 calories or less to avoid weight gain. Adora Calcium is an excellent option at only 30 calories per disk and its 500 mg of calcium also aid in blood pressure regulation.
Enjoy a glass of red wine – moderate amounts of alcohol can increase good cholesterol. In addition, red wine contains potent antioxidants that can protect blood vessels. Just remember, alcohol itself is a depressant, and consuming more than 5 ounces per day is not advised.
Get lost in a good book – a trashy novel or an intriguing mystery has the power to completely take you away from the here-and-now. Giving yourself even 15 or 30 minutes every day for some light reading can help you disconnect from daily stressors.
Unwind with a comedy – like a book, a funny movie or sitcom can really take you away from your troubles. Besides, as they say, laughter is the best medicine. Studies have actually proven that laughter is a powerful stress reliever.
Have a relaxing massage – massage releases positive endorphins that contribute to full body relaxation and reduced blood pressure.
Pick up the beat
Now that you’ve relaxed, get moving! Physical activity helps to increase circulation and gives your heart a healthy workout. Likewise, being active increases “feel good” chemicals in the brain. Here are some fun ways to get going:
Exercise like a kid – remember when you were five and your idea of fun was spinning around until you were dizzy? It probably isn’t the best option these days, but there are lots of other forms of exercise that are really enjoyable. Join a team sport, enroll in a kickboxing class, or simply just try working out with an exercise ball.
Dance it out – there was a great episode of “Grey’s Anatomy” in which the docs had a particularly tough day so they were “dancing it out.” Just lock your bedroom door, turn the music up, and dance like no one is watching (and hopefully no one will be).
A short-term disappointment or temporary sadness is a normal response to life’s daily stresses. However, if you are experiencing a severe sadness or depression that is not relieved by activities you normally enjoy, seek help from a licensed health care professional. Depression is a serious illness just like heart disease, and early treatment is crucial for keeping a healthy mind and happy heart.
Resources
National Institute of Mental Health (NIMH) – Depression
References
- Mayo Clinic Staff, Red wine and resveratrol: Good for your heart? MayoClinic.com. March 9, 2007. retrieved 2/13/09 LINK
- Mayo Clinic Staff, Stress relief from laughter? Yes, no joke. MayoClinic.com. July 23, 2008. retrieved 2/13/09 LINK
- Judith H. Lichtman, J. Thomas Bigger, Jr, James A. Blumenthal, Nancy Frasure-Smith, Peter G. Kaufmann, François Lespérance, Daniel B. Mark, David S. Sheps, C. Barr Taylor, and Erika Sivarajan Froelicher. Depression and Coronary Heart Disease. Recommendations for Screening. Circulation: Journal of the American Heart Association. published online Sep 29, 2008. retrieved 2/13/09 PDF LINK
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