American Heart Month for Your Veins
It is already the middle of American Heart Month, so what does that mean for your veins? It means that this is the time to focus on your overall cardiovascular health–including all of your leg veins. There are many self-care strategies that can support your heart health while at the same time benefitting your mind and body. Let’s take a look at the top recommendations.
Exercising
Something about exercising for 30 minutes a day causes groans and complaints. The most common one is that there isn’t enough time in the day. Even with the many known benefits like reducing your risk of heart attack and stroke, improvements in mood, better sleep, boosting immunity, and reducing varicose vein risk, some people just can’t get into the habit. But it is actually easier than you think. Some ways to sneak in an exercise sesh are:
- Taking your phone calls on your feet. Moving around while you talk on the phone will not only keep you healthier, but it will also add energy to your voice and make even help you close that deal.
- Using your lunch break to bike to go jogging. Companies like Pixar in Emeryville, CA are surrounded with exercise opportunites. But even if yours isn’t, you can still put on your athletic shoes and take a brisk walk around the parking lot.
- Parking further away from the store. Get in extra exercise by walking further whenever you can, including choosing a cart return that is far away from your car.
- Playing with your kids. Kids need good examples in their lives of parents who will get up go. Have fun playing a game of soccer or tag in your own front yard or at the park.
Check out the American Heart Association for even more tips to get moving.
Reducing Sat Intake
It may not sound like fun, but monitoring your salt intake is an important part of preventing or managing high blood pressure, which can damage your arteries and vein and lead to heart attack or stroke. Here are some easy-to-follow tips to help you along your way:
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Use salt-free spices or seasonings, such as dried herbs, fresh herbs, or spices (watch out for ones with added salt).
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Eat homemade soup instead of canned. Not only does it taste better, but it is made with fresh ingredients and less salt.
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Make your own broths.
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Don’t be so quick to salt your food. You may find you enjoy foods with less salt.
- Eat at home with family. Regular meals at home with people you love reduce stress, boost self-esteem and make the whole family feel more connected.
Decreasing your sodium intake can also help your legs and feet from swelling, a precondition to varicose veins.
For heart-healthy recipes, check out this page from the American Heart Association: https://recipes.heart.org/en/recipes.
Mellowing Out and Reducing Stress
Stress releases cortisol (the stress hormone). Over time, the build of cortisol will result in damage to your heart and veins. It really isn’t that hard for most people to reduce stress–and it can actually be really fun! Here’s how:
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Exercises like yoga and swimming
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Meditation
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Working on a hobby
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Playing a musical instrument
- Making a playlist of music you enjoy
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Soaking in a warm bath with Epsom salts an/or essential oils
- Having sex (yes, we said it–orgasms release oxytocin, which lowers cortisol!)
Getting Enough Rest
Sleep deprivation is no joke. It literally increases your risk of diabetes, high blood pressure, and obesity. Start practicing good sleep habits now:
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Avoid screentime 1-2 hours before bed
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Keep the room dark
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Lower the temperature in your bedroom
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Keep a regular bedtime
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Get 7-9 hours every night
Getting Your Varicose Veins Checked
It may seem obvious, but staying ahead of problems by having them seen by a specialist is an important part of self-care. If you know or suspect you have varicose veins, seeing someone sooner rather than later is always better for your overall health. American Heart Month for your veins involves seeking out the kind of healthcare that only doctors like the ones at Grand Junction Vein Center can provide. Schedule an appointment today and get on the road to great cardiovascular health.
