Your heart works hard every single minute of your life, pumping blood to all areas of your body. You can measure just how hard your heart works through a blood pressure reading, which measures the force of blood pushing against your blood vessel walls. When your heart works harder than it should to pump your blood throughout your body, you are at a greater risk of heart failure and hardening of the arteries. In honor of National High Blood Pressure Education Month, DASHA® wants to make sure you are doing all you can to stay heart healthy and keep that blood pressure reading in the 120/80 vicinity.
PHYSICAL ACTIVITY: A lack of physical activity prevents the blood in your body from getting to where it needs to go. In general, it is recommended that adults get at least 2 hours and 30 minutes per week of aerobic physical activity at a moderate level, or 1 hour and 15 minutes per week of aerobic physical activity at a more vigorous level. All activity should be done for at least 10 minutes at a time, and ideally in combination with strengthening activities such as lifting weights, sit-ups to tighten the core, and push-ups to strengthen the arms. For individuals who may find incorporating physical activity into their routine a challenge, begin with walks around the block for 20 minutes on a lunch break, or something similar to start small and build. When you pack on the pounds, you jack up your blood pressure.
STAY AWAY FROM SALT: Salt makes food taste good, of course, but too much is too bad for you. The Centers for Disease Control and Prevention (CDC) consider the following to be some of the saltiest foods we eat: bread and rolls, cold cuts and cured meats, pizza, poultry (things like chicken nuggets), soup, and sandwiches. If it comes in a can or a box, you can bet that sodium has been added. Read labels, select lower sodium options, and know what you’re putting into your mouth. If you’re cooking at home, consider flavoring your food with lemon instead of salt as an alternative.
ALCOHOL & TOBACCO CONSUMPTION: If you are consuming more than 1-2 alcoholic drinks per day on average, you may be raising your blood pressure to unhealthy levels on a consistent basis, as well as contributing to weight gain, yet another factor for high blood pressure. Smoking also makes your heart work harder than necessary to keep your body going.
STRESS: Stress is a given circumstance in modern life, and how you manage it is critical to your health. What do you need to manage your stress? Meditation? Vacation? Regular trips to the gym or quiet reading time? DASHA® can also recommend a combined program of physical activity, massage and acupuncture that fits your needs, comfort level and interests, to keep you on your wellness path.
Things like your age, genetics, family history of high blood pressure, kidney, adrenal or thyroid problems are out of your control, so focus on the things that are in your control and treat your heart the way you would want to be treated: gentle, with no added pressure.
DASHA® wellness & spa is a luxury lifestyle brand and New York City-based wellness center created to offer a truly holistic approach to wellness. To learn more, visit dashawellness.com.
