Cardiovascular issues are commonly associated with overweight middle-aged men, but that doesn’t mean everyone should not take steps to better their heart. There are three steps to ensure that your blood bumps with ease.
Exercise, a daunting process for some. Go to the gym, work out with weights, run 15 miles a day - all useless if you don’t already do this! In fact, exerting yourself too much can be harmful to your body and heart. We at Vimerson Health propose you start off light. There are many ways to squeeze in exercise into your daily routine, even 20 minutes a day. Here are some ideas:
Leave the car at home. If you can, walk or cycle to work. Try public transport, there is always foot work involved to leave your home and to get to your place of work.
Take the stairs. Elevators are too easy, and sometimes too stuffy. Take the stairs for a few floors, and as the weeks go by, (if you have many floors to climb) you will be able to go the whole way without losing breath.
Bring the dog for more walks. Beneficial for you both, taking the dog (or the neighbors) for a walk for 20 minutes a few times a week can be so good for you. Fresh air and the uneven terrain can pump the blood, clearing arteries therefore reducing clots.
TV workout. Don’t want to miss your favorite show? Ditch the couch and try some light exercise suitable to your existing strengths - jump on the spot during commercials, try some push ups and sit ups, even stretching can be beneficial.
Food and water are the source of life, but it’s what you eat and drink is what is important. It is suggested to drink 8 glasses a day, a glass containing 8 ounces. Just think of 8x8. But don’t get yourself down if you don’t achieve this immediately, keep a bottle filled next to you and soon you will notice that you are refilling it more. And food, such tasty, rich foods that we all love, needs to be monitored. This is so important for cardiovascular health. The unhealthy fats and carbohydrates that we consume can clog up the arteries and can lead to angina, heart attacks and strokes. Eat well and don’t overeat. Here are some examples of ways to eat healthily:
Avoid Trans-fat. Usually found in baked goods, so that means cut down or cut out completely doughnuts, cookies, cream filled cakes. Also high in trans-fats are microwavable popcorn, ice-cream and fast food. You can check the ingredients on packaging to ensure that no trans-fats are being used, and try for healthier options if looking for a quick meal.
Reduce Saturated-fats. These fats are found in red meat and high fat dairy. Saturated fats are what builds up your cholesterol which lowers the flow of oxygen rich blood to the heart. Try switching to low-fat milk for your morning coffee and try to eat more omega-3 rich foods, found commonly in fish.
Quit Smoking and Alcohol. Smoking and drinking alcohol are detrimental to our health, concernedly our heart. These harmful habits raise blood pressure and quickens heart beat, often leading to blood clots in the arteries.
Spend time walking or meditating. Try and get out for an evening walk after dinner, and when the weather doesn’t permit cosy up with a book. To meditate, just sit comfortably on your bed, without distractions, close your eyes and clear your mind, taking deep rhythmical breaths. It may be difficult at first, but like all things new you just have to stick at it to reach your goal.
Time Management. If you don’t have a high stress job, but stress easily, then we suggest to write down your daily tasks, allocate sufficient time for each one, and revisit ones that are not wholly necessary (vacuuming doesn’t need to be done every day..) Then next to your daily tasks, write down your daily goals - what you want to achieve for YOU. Always ensure there is time for you to look after yourself and to do the things you love to do.
Turn off social media. Screens have taken over our life, and with much benefits, no doubt. There is an app for everything today, and it is all connected to our Social Media accounts. Turn it off for an hour or two and start a book, or a new activity like cooking, or knitting or even crosswords.
Heart Care in a nutshell:
Drink plenty of water, eat more fresh food, spend time out of doors for walks and fresh air, and allocate time for yourself.
If you really want to take your heart care to another level, you can always supplement. We at Vimerson Health have a product aimed directly to help your heart: Coenzyme Q10 Ubiquinone 200mg
Vimerson Health's CoQ10 Ubiquinone 200mg may help:
Increase Heart Vitality*
Strengthen Heart Muscle*
Promote a Healthier Cardiovascular System*
Support Healthy Blood Pressure*
Support Healthy Brain Function*
Boost the Digestive & Immune Systems
CoQ10 Ubiquinone may also help maintain healthy cholesterol levels, increase energy production in cells, enhance oxidative activity and contribute to skin health.* Our CoQ10 is a supplement that doesn’t just aid one area of the body, but ENHANCES OVERALL HEALTH.*
*These Statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.