Know Your Risk Before It Strikes
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Numerous studies have come to the same conclusion: If Lifestyle for Heart and Brain Health was a medication, it would far outperform every drug on the market by preventing or treating dozens of dangerous disorders, including cardiovascular disease, diabetes, depression, obesity, high blood pressure, chronic inflammation, arthritis, and cancer. It can also add years to your life and help keep your arteries young and healthy at every age.
Although most people assume that the key to arterial wellness is getting in better physical shape, the BaleDoneen Method believes that an optimal lifestyle is one that supports and enhances all aspects of your physical, mental, and spiritual well-being, allowing you to flourish in a healthier and happier future. Here’s a look at eight easy — and often enjoyable — actions that do your heart and brain good.
Exercise for Heart and Brain
At every age, keeping fit has numerous health perks, including dramatically reducing your risk for cancer, heart attacks, strokes, diabetes, and other chronic illnesses. Regular exercise for heart health and aerobic exercise brain support can also help with lifestyle dementia prevention.
A recent study found that regular exercisers outlive sedentary people by an average of seven years. Daily physical activity also helps keep your memory sharp. A study of older adults found that those who kept fit lowered their risk for dementia by 31 percent.
The American Heart Association and the BaleDoneen Method advise at least 30 minutes of moderate-intensity aerobic activity at least five days a week, plus moderate-to-high-intensity strength training twice a week. Before starting a new exercise plan, check with your provider.
Intermittent Fasting and Heart Health
There are a few variations of this popular eating plan, with the most common being the 16/8 approach, which involves fasting every day for about 16 hours and limiting your daily eating to about 8 hours.
In a 2021 clinical trial, participants who practiced intermittent fasting for eight weeks had significant decreases in body fat, oxidative stress, and inflammatory markers, coupled with significant improvements in blood vessel function, food metabolism, and gut health. These results are valuable for heart disease prevention tips.
Before starting intermittent fasting, check with your provider since it’s not suitable for everyone.
Stress Management
Mindfulness involves focusing on the present moment in an open, nonjudgmental way, letting stressful thoughts drift away. Mindfulness and prayer both support stress management heart benefits, reducing blood pressure and inflammation.
A recent study found that daily prayer is highly effective at reducing stress and anxiety in patients with coronary artery disease.
Diet for Heart and Brain
“Let food be thy medicine,” wrote Hippocrates. But which foods should you choose? For maximum cardiovascular benefit, the BaleDoneen Method advises an eating plan guided by your Apo E genotype and haptoglobin genotype.
Following a Mediterranean diet heart plan, rich in brain healthy foods, whole grains, and omega-3 brain benefits from fish, may support heart function and cognitive performance. For some, a plant-based diet heart approach is best.
We also “prescribe” small daily amounts of dark chocolate. In a study of nearly 20,000 people, those who ate an average of 7.5 grams of chocolate daily had a 27 percent lower risk for heart attack and a 48 percent drop in stroke risk.
Quit Smoking
Every year, nearly 3 million Americans succeed at kicking the nicotine habit. Quitting smoking improves circulation, reduces inflammation, and supports blood pressure lifestyle goals.
Form healthy replacement habits such as short walks or snacking on crunchy vegetables.
Sex and Heart Health
For most heart patients, sex is safe and can improve quality of life. Studies show that staying sexually active can improve survival rates, reduce stress, and enhance relationships.
Laughter and Optimism
Studies confirm that frequent laughter can lower your risk of heart attack, stroke, and death from cardiovascular causes. Laughing once or more a week can cut cardiovascular risk by 40 percent.
Brain Stimulation
Just like your body, your brain needs exercise. Activities like reading, puzzles, and learning new skills can lower Alzheimer’s disease risk and support lifestyle dementia prevention.
FAQs
How to improve brain and heart health?
Exercise, eat a balanced diet, manage stress, and stay socially engaged.
What are the 7 habits of a healthy heart?
Stay active, eat healthy, avoid tobacco, manage blood pressure, maintain weight, control cholesterol, and reduce stress.
How to strengthen your heart naturally?
Exercise daily, eat more plants and whole foods, and get quality sleep.
What lifestyle is good for your heart?
A diet rich in fruits, vegetables, and whole grains, regular activity, no smoking, and healthy stress control.
About the Author: Ed Price
