Heart Health Guide | Research Blogs on Heart Rate, Afib, Heart Diseases & More

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Water plays a vital role in the human body, making up 60-70% of an individual’s weight. It is crucial for various bodily functions such as digestion, absorption, transportation, elimination, and circulation of biomolecules, as well as maintaining body temperature. When dehydrated, the heart has to work harder to pump blood, which can strain the heart and increase the risk of heart disease.

As the temperatures soar, staying hydrated becomes crucial for optimal heart health. Proper hydration helps the heart pump blood quickly through the vessels to the muscles and enables muscles to function efficiently. According to John Batson, M.D., a sports medicine physician and American Heart Association volunteer, “When the body is well hydrated, the heart doesn’t have to work as hard.”

This goes hand-in-hand with research presented at the European Society of Cardiology Congress 2021 (Ref. Link). It stated that maintaining proper hydration throughout one’s life can decrease the risk of developing heart failure. The author, Dr. Natalia Dmitrieva of the National Heart, Lung, and Blood Institute (NHLBI), emphasized that “good hydration throughout life may decrease the risk of developing left ventricular hypertrophy and heart failure.” In summary, the study suggests that keeping the body hydrated can slow down or even prevent the changes in the heart that lead to heart failure.

We have outlined below the five ways in which drinking water can have an impact on your heart.

Reduced the risk of heart attack: Drinking enough water can help prevent heart disease by reducing the risk of a heart attack. Drinking water can improve the elasticity of blood vessels and blood flow throughout your body. This reduces the risk of blood clots.
Lower blood pressure: Proper hydration can lower blood pressure and reduce the risk of developing hypertension. When the body is dehydrated, the blood volume decreases, which causes the heart to pump harder to circulate the blood. This increases the pressure on the blood vessels, leading to higher blood pressure. Drinking enough water helps to maintain an adequate blood volume and reduce the strain on the heart.
Reduced strain on the heart: When dehydrated, the heart has to work harder to pump blood, which can stress the heart and increase the risk of heart disease.
Prevent left ventricular hypertrophy: Studies show that good hydration throughout life may decrease the risk of developing left ventricular hypertrophy and heart failure.
Reduced Inflammation: Drinking enough water tackles inflammation throughout the body, which is a contributing factor in the development of heart disease.

So How Much Water Do You Need?

Being well-hydrated means having adequate water in the body to support its functions. The amount of water a person needs varies based on climate, clothing, and exercise intensity and duration. People who sweat heavily or have certain medical conditions, such as diabetes or heart disease, may need to drink more water. Medications that act as diuretics can also cause the body to lose more fluid, making you reach out for a glass of water more often.

Does Thirst Always Indicate Dehydration?

Thirst is not always the best indicator of hydration needs. A better way to gauge hydration levels is by looking at the color of your urine. Clear and pale urine is a sign of good hydration, while dark urine indicates a need to drink more fluids.

To determine the specific amount of water needed, one can weigh themselves before and after exercise to see how much water loss occurs through perspiration. It’s best to replenish a pint of water for every pound of sweat lost. Athletes training in hot weather may lose 5 pounds or more of sweat during practice, so it is essential to stay hydrated. Not sweating during physical activity can be a warning sign of dehydration and heat exhaustion. Together with hydration, we recommend a Smart Heart Monitor such as the Frontier X2.

Top Tips to Stay Hydrated Through A Busy Day

Carry a water bottle: Keep a bottle with you throughout the day and fill it with drinkable water on the go.
Add flavor: If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink to add some flavor. There are various options to infuse the water.
Drink before, during, and after exercise: Stay hydrated before, during, and after physical activity to replenish fluids lost through sweat.
Distinguish thirst from hunger: Drink water when you feel hungry, as thirst is often mistaken for hunger.
Set reminders: To help you remember to drink water, set reminders to drink at specific times, such as when you wake up, at meals, and before bed. Or, drink a small glass of water at the beginning of each hour.
Choose water in restaurants: When you go out to eat, choose water as your drink, it will keep you hydrated, and it’s free!

Frequently Asked Questions :

Can drinking water lower your risk of heart disease?

Drinking enough water can help lower your risk of heart disease by reducing the risk of a heart attack. Adequate hydration can also help lower blood pressure and improve cardiovascular health by improving blood flow, reducing inflammation, and preventing heart failure.

How much water should you drink for heart health?

The amount of water you should consume for heart health varies from person to person, depending on factors such as age, sex, weight, and activity level. However, a general guideline is to drink at least 8 cups (64 ounces) of water daily. Pay attention to your body’s thirst signals and urine color. Pale and clear urine indicates good hydration, while dark urine indicates dehydration. Drinking more water in hot weather or when sweating a lot (working out, running, or cycling) is also vital.

What kind of water should you choose to maintain heart health?

When it comes to heart health, plain, clean, and safe drinking water should be your go-to. It’s also important to be mindful of drinking water that contains added sugars, artificial sweeteners, or other chemical additives. These can be detrimental to heart health.

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A mild or moderate COVID-19 infection lasts approximately two weeks in most patients. In others, however, the long-term effects of COVID-19 can cause persistent health issues even after their fever and cough have subsided, and they no longer test positive for the illness. Sometimes symptoms may last longer. This condition is known as ‘long COVID’ or ‘post-COVID-19 syndrome’ and refers to the long-term effects of COVID-19 infection that can last from weeks to months. The people who experience long COVID are called ‘long-haulers’ and include individuals with both mild and severe cases of COVID-19. The majority of long-haulers test negative for COVID-19 despite persistent symptoms.

Long COVID: How Common Is It?

Research (ref. link) indicates that 50 to 80% of people who recover from COVID-19 experience at least some lingering side effects three months after coronavirus infection. Data shows that 7.5% of adults in the U.S., or about 1 in 13 people, will experience long COVID symptoms. According to British researchers (ref. link), about 10% of COVID-19 survivors that are hospitalized can have long-term health issues. Women reported symptoms at higher rates than men. They made up 72% of the COVID-19 long-haulers.

Long Haulers or Long COVID Patients: Why Should You Monitor Your Heart Health?

Long COVID patients should monitor their heart health because COVID-19 has been shown to have potential cardiovascular effects, such as heart muscle inflammation (myocarditis) and blood clots. Additionally, the prolonged stress and fatigue associated with long COVID can also have an impact on heart health. By monitoring heart health, long COVID patients can detect and address any potential issues early on, which can help prevent further complications and improve overall recovery. This can include monitoring blood pressure, cholesterol, and other cardiovascular risk factors and being aware of any symptoms such as chest pain or shortness of breath. Track your heart health with a Smart Heart Monitor like the Frontier X2.

Long COVID symptoms: What are the symptoms to watch out for?

People with long COVID have a wide range of symptoms that vary from person to person. They can last weeks, months, or even years after infection. According to a survey by Dr. Natalie Lambert in a California study, long COVID symptoms can appear at regular intervals, often a week or ten days apart. These are the most commonly reported symptoms of post-COVID-19 syndrome:

General symptoms:

Fatigue or tiredness
Symptoms that worsen after physical or mental exertion. (also known as ‘post-exertional malaise (ref. link))
Fever
Loss of appetite

Lung (respiratory) symptoms

Difficulty breathing
Shortness of breath
Cough

Heart( Cardiovascular) symptoms:

Chest pain
A fast or pounding heartbeat (also known as heart palpitations)

Neurological symptoms:

Difficulty thinking or concentrating (also known as “brain fog”).
Headache
Sleep problems
Dizziness upon standing (lightheadedness)
Pins-and-needles feelings
Loss of smell or taste
Depression or anxiety

Digestive symptoms:

Diarrhoea
Stomach pain

Other symptoms:

Joint or muscle pain
Rash
Changes in menstrual cycles in females.
Tinnitus or ear pain

It can be challenging to distinguish between COVID-19 and other causes of symptoms, such as a pre-existing medical condition. It is also unclear if the post-COVID-19 syndrome is unique to COVID-19. Some symptoms resemble chronic fatigue syndrome and other diseases that develop after infections. According to the ONS (Office for National Statistics (ref. link)), the most common long Covid symptoms reported were:

fatigue (54%)
shortness of breath (31%)
loss of smell (23%)
muscle ache (22%).

Long COVID: Who is more likely to develop these symptoms?

Some people may be more likely to be affected by long COVID than others like:

Those who have suffered from a severe COVID-19 infection, particularly those who were hospitalized or required intensive care.
Those with underlying health conditions before COVID-19 infection.
Those who did not get the COVID-19 vaccination.
Those who develop multisystem inflammatory syndrome (MIS) (ref. link) during or after infection with COVID-19.

What are the tests used to diagnose long COVID?

There is no diagnostic test that is universally accepted as a definitive measure for identifying people with long-term symptoms of COVID-19. Consult your physician if you experience any of the long-lasting COVID symptoms. Your doctor may suggest a few tests to determine how long COVID affects you.

These tests could include:

blood tests
heart rate and blood pressure checks
a sit-to-stand test
an ECG
a chest X-ray

Medical management for Long COVID

Your physician handles medical management like

Symptomatic treatment – Treat specific to your symptoms, like paracetamol, if you have a fever.
Managing comorbidities like hypertension, diabetes, kidney disease, and a history of heart disease along with COVID-19.
Considering antibiotics for secondary infection.
Specialist referral is recommended based on clinical findings such as:

o Respiratory- if suspected pulmonary embolism or pneumonia.

o Cardiology – if suspected MI, myocarditis, or palpitations.

o Neurology- if suspected neurovascular changes.

Self-management recommendations for long COVID include:

Daily pulse oximetry and heart rate monitoring.
Lifestyle changes like eating a healthy diet, quitting smoking and alcohol, and moderate exercise if tolerated.
Rest and relaxation.

Frequently Asked Questions:

Who is most susceptible to developing a long Covid?

Older individuals, women, and those with a more severe Covid-19 infection (five or more symptoms in the first week) are more likely to develop long Covid.

Is long COVID contagious?

There is currently no evidence to suggest that long COVID is contagious, as it is not caused by the virus but rather by the body’s response to it.

Will I test positive if I have long Covid?

If you have long COVID, you might test positive, usually on a PCR test. This is because the PCR test detects the virus’s genetic material and not necessarily the presence of a live virus. However, it’s also possible that you would test negative on a PCR test if you have long COVID, as the viral load in your body may be low enough that the test does not detect it.

How long does it take to recover from long COVID?

Recovery from long COVID can vary. Some symptoms may improve rapidly, while others may persist longer. Your physician can help you manage your symptoms effectively. The recovery time for long COVID can vary significantly from person to person. Some people may recover within a few weeks or months, while others may experience symptoms for much longer. Some symptoms may be chronic and persist for months or even years.

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Meditation is an ancient practice with a long history of providing mental and physical benefits. Meditation has been widely embraced in the past few years as an effective way to reduce stress and improve overall well-being. Did you know it can also reduce your risk of heart disease?

Heart disease continues to be the leading cause of morbidity and mortality globally despite many advances in prevention and treatment. Here’s a welcome update. Research shows that there is a positive link between meditation and heart health. Meditation is an inexpensive and widely accessible tool for reducing cardiovascular risk. According to a scientific statement (Ref. Link), AHA (American Heart Association) asserts that meditation can potentially reduce cardiovascular risk.

What Is Meditation and How Does It Help Your Heart?

Meditation is an age-old practice but gained popularity in recent years. The earliest records of meditation date back to 1500 BCE and mention Vedantism, an Indian Hindu tradition. Meditation is a mindfulness practice that helps practitioners achieve mental focus, a sense of calm, and a mind-body connection. Meditation is typically practiced in a seated, comfortable position with eyes closed. There are many ways to practice meditation, a few of which are to focus on inhaling and exhaling every breath, a mental image, and repetition of a word or phrase (mantra). This attempts to quiet the mind and thoughts and relax the body.

Benefits of meditation for cardiovascular risk reduction

Meditation has been shown to have several benefits for cardiovascular health, including reducing the risk of cardiovascular disease. Some specific ways in which meditation may help to reduce cardiovascular risk include:

Meditation decreases the risk of Heart attack and stroke:

In a five-year study (ref. link), 201 patients with coronary heart disease were advised to practice transcendental meditation (a meditation technique where you chant a mantra in your head) for five days. According to the researchers, this reduced the risk of death, heart attack, and stroke by 48%. Regular practice of meditation improves HRV (ref. link) and increases vagal tone. HRV is a measurement of the heart’s ability to adapt between beats. A higher HRV is associated with a healthier heart.

In contrast, a low heart rate variability is associated with an increased heart attack and stroke risk. Meditation activates our bodies’ parasympathetic nervous system (“rest-and-digest” functions), which counteracts our sympathetic nervous system (“flight-or-fight” responses). Meditation reduces the risk of heart attack and stroke by activating the parasympathetic system, increasing HRV and vagal tone, and reducing blood pressure.

Regular practice of meditation reduces stress:

A Lancet study (ref. link) revealed a correlation between stress and heart attacks. Chronic stress leads to high blood pressure (ref. link), a significant risk factor for heart disease. Stress may also contribute to other cardiovascular risks factors like smoking, overeating, and lack of physical activity. Meditation helps lower cortisol levels(stress hormones) and reduces blood pressure. It restores the body to a state of calm, allowing the body to repair itself and preventing further physical damage caused by stress.

Meditation helps in healing anxiety and depression:

Anxiety puts more strain on your heart, and the physical symptoms of anxiety are worse in individuals with existing cardiac disease. Anxiety causes Cardiac arrhythmias like Tachycardia (rapid heart rate) or Bradycardia(slow heart rate). Focusing on breathing and bringing attention to the present moment in meditation reduces anxiety. According to a recent Yale study (ref. link), meditation significantly reduces anxiety and depression.

What Are The Pros And Cons of Meditation?

Meditation has many physical and mental benefits.
Meditation is easily accessible and requires no special equipment.
Unlike other medications, meditation has almost no side effects.
Meditation can be done at any place and anywhere.
One session of meditation is also sufficient to feel its positive impact.

Although meditation is an excellent tool for many, there are a few things to consider before starting meditation:

It takes discipline and commitment to make meditation a habit. Finding a meditation group may be motivating.
Some individuals may be unable to meditate due to health conditions. They can attempt brief meditations.

Regular meditation practice has been shown to reduce cardiovascular risk significantly. Meditation can help lower blood pressure, heart rate, and cholesterol levels and improve overall heart health. Meditation has also been found to reduce stress and anxiety, which significantly contribute to cardiovascular disease. Implementing a regular meditation practice may be an effective way to prevent or reduce symptoms for those at risk of developing cardiovascular disease or who already suffer from it. Add a Smart Heart Monitor like the Frontier X2, and you can look forward to improved heart tracking.

Frequently Asked Questions :

What are the benefits of meditation for cardiovascular health?

Meditation reduces stress and anxiety and decreases the risk of heart attack and stroke by lowering HRV and blood pressure, promoting a healthy heart.

What are some of the best meditation techniques for cardiovascular risk reduction?

Mindfulness meditation (which involves paying attention to one’s thoughts) and transcendental meditation (mantra chanting) are the most effective forms of meditation for reducing cardiovascular risk.

How can I get started with meditation for cardiovascular risk reduction?

Meditation requires neither expensive equipment nor formal instruction. You can begin by sitting comfortably at home and focusing on your breathing, a mental image, or the repetition of a mantra ( a word or a phrase).

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Atrial fibrillation (AFib) is a heart condition affecting approximately 2.7 million Americans yearly. It causes irregular heartbeats, leading to serious health problems such as stroke and other complications. The good news is that there are many ways to prevent AFib from developing in the first place. You can read below some of the AF epidemiology facts as made available in this research (Ref. Link).

Research shows that making certain lifestyle changes, such as losing weight, increasing physical activity, and managing risk factors, reduces the impact of AFib. Studies have found that weight loss and improved fitness significantly reduce AFib. This evidence suggests that managing AF should focus on lifestyle and risk factor modification. Public health initiatives and policy recommendations in these areas may effectively reduce the incidence and impact of AFib.

Does atrial fibrillation increase the risk of stroke and other heart issues?

Yes, atrial fibrillation (AFib) increases the risk of stroke and other heart issues. AFib is an irregular heartbeat that can cause blood to pool in the heart, which can lead to blood clots. These clots can then travel to the brain and cause a stroke. Additionally, AFib can damage the heart muscle over time, increasing the risk of other heart issues such as heart failure and heart attacks. People with AFib also tend to have other underlying health conditions that increase the risk of stroke and heart issues.

Is AFib more common in older people?

If you’re older and have a heart condition, you’ve likely been diagnosed with AFib. The condition is more common in people over age 65 than in any other age group. Also, AFib occurs more frequently in men than women; however, its prevalence increases significantly with age for both sexes. This is likely because the risk factors for AFib increase with your age. You are prone to develop hypertension, obesity, and diabetes. Additionally, as the heart and blood vessels age, they may become more prone to developing structural and electrical abnormalities that can lead to AFib. As the heart muscle weakens with age, it can no longer pump blood effectively, which can lead to the development of AFib.

What are the medications that increase the risk of AFib?

Certain medications may increase your risk of AFib. These include:

Beta-blockers, which are used to treat high blood pressure and heart disease. These medications are commonly used to treat hypertension and heart failure. However, they slow the heart rate, which can make AFib worse.
Calcium channel blockers, which are used to treat high blood pressure and angina (chest pain). These medications are also used to treat hypertension and are known to slow the heart rate, which can exacerbate AFib.
Non-steroidal anti-inflammatory drugs (NSAIDs): These medications, such as ibuprofen and naproxen, increase the risk of AFib by increasing blood pressure, which adds stress to the heart.

Talk to your doctor if you experience any signs of AFib.

If you experience any of the following symptoms, it’s essential to talk to your doctor right away:

Palpitations (a feeling of your heart racing or pounding)
Fainting (syncope)
Dizziness and lightheadedness
Shortness of breath and chest pain

AFib is a serious but preventable condition.

AFib is a serious but preventable condition. It can be treated, and in many cases, one can control the symptoms with medication or surgery. But the best way to prevent AFib is by knowing your risk factors and maintaining healthy habits that reduce your chances of developing it in the first place. Talk to your doctor if you experience any signs of AFib and learn how to lower your risk of stroke or other heart-related events with lifestyle changes like quitting smoking, losing weight, and exercising regularly.

How do you monitor your heart health for AFib?

Heart rate monitoring is vital for detecting and managing atrial fibrillation (AFib). Several different types of heart rate monitoring methods can be used to detect AFib, including:

Holter monitoring: This method involves wearing a small, portable device that continuously records the heart’s electrical activity for a day or two. As you carry out your daily activities, this device can detect AFib episodes that may not be apparent during a doctor’s visit.
Continuous monitoring with a wearable device: Wearable devices like chest strap smart heart monitors can continuously monitor the heart rate and detect irregular patterns that may indicate AFib.

By monitoring the heart rate, doctors can detect AFib episodes, understand the patient’s specific symptoms, and make more informed treatment decisions. Also, patients can use these devices to monitor their heart rate and notify their doctor if they notice any irregular patterns. It’s worth noting that a heart rate monitor should be used in conjunction with other diagnostic tools, such as an electrocardiogram (ECG), to confirm a diagnosis of AFib. You need a Smart Heart Monitor such as the Frontier X2 to ensure that you are tracking your heart health consistently.

Frequently Asked Questions

What are the risk factors for AFib?

Some common risk factors for AFib include age, hypertension, heart disease, diabetes, obesity, and a family history of AFib. Additionally, certain medical conditions, such as sleep apnea, hyperthyroidism, and chronic lung disease, can increase the risk of AFib.

How can I reduce my risk of AFib?

You can reduce your risk of AFib by maintaining a healthy lifestyle, including eating a healthy diet, exercising regularly, and not smoking. One should also work to manage any underlying health conditions, such as hypertension and diabetes, that may increase your risk of AFib.

Is AFib serious?

AFib can be severe, increasing the risk of stroke, heart failure, and other heart-related complications. However, proper management and treatment can reduce the risk of these complications.

What are the symptoms of AFib?

Symptoms of AFib can include palpitations, shortness of breath, fatigue, chest pain, chest discomfort, lightheadedness, and dizziness. However, some people with AFib may not experience any symptoms.

How is AFib treated?

Treatment for AFib may include medications to control the heart rate, blood thinners to prevent blood clots, and lifestyle changes such as eating a healthy diet and getting regular exercise. Occasionally, doctors may recommend procedures such as catheter ablation or surgery to treat AFib.

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Are you overwhelmed by the numerous weight loss methods and diet plans advertised for heart health? In this blog, we examine the DASH diet and evaluate the scientific evidence behind this diet and helpful resources for you. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is an eating plan designed to lower blood pressure and improve overall health. The diet emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy products and limits saturated fat, cholesterol, and total fat. The DASH diet also includes moderate amounts of nuts, seeds, and legumes.

Research has shown that the DASH diet can lower blood pressure and reduce the risk of heart disease, stroke, and other health problems. The DASH diet may also help prevent or improve other health conditions such as osteoporosis, cancer, and kidney stones. The DASH diet is a healthy eating plan that can be followed by anyone looking to improve their overall health and well-being. We have listed five things you should know about the DASH diet for heart health.

What Does The Original DASH Diet Plan Include?

The original DASH diet plan, which stands for Dietary Approaches to Stop Hypertension, includes a focus on eating nutrient-dense foods, such as:

Fruits and vegetables: These foods are high in potassium, magnesium, and calcium, which can help lower blood pressure.
Whole grains: Whole grains, such as whole wheat bread, oatmeal, and brown rice, are rich in fiber, vitamins, and minerals.
Lean protein: The DASH diet includes lean protein sources, such as chicken, fish, and legumes, low in saturated fat and cholesterol.
Low-fat dairy products: The diet promotes low-fat dairy products, such as milk, yogurt, and cheese, which are rich in calcium and other nutrients.
Nuts, seeds, and legumes: These foods are included in moderate amounts in the DASH diet, as they are a good source of protein, healthy fats, and fiber.

The table below includes examples of daily and weekly servings that meet DASH eating plan targets for a 2,000-calorie-a-day diet. (Ref. Link)

Food Group	Daily Servings
Grains	6–8
Meats, poultry, and fish	6 or less
Vegetables	4–5
Fruit	4–5
Low-fat or fat-free dairy products	2–3
Fats and oils	2–3
Sodium	2,300 mg* (while 1,500 milligrams (mg) sodium lowers blood pressure even further than 2,300 mg sodium daily.)
	Weekly Servings
Nuts, seeds, dry beans, and peas	4–5
Sweets	5 or less

What Are The DASH Diet Sodium Limits?

The original DASH diet plan includes limits on dietary sodium intake, intending to reduce blood pressure and improve overall health. The DASH diet plan consists of three levels of sodium intake:

The “regular” DASH diet: This diet level includes a daily sodium intake of 2,300 milligrams (mg). This is the equivalent of about one teaspoon of salt.
The “intermediate” DASH diet: This diet level includes a daily sodium intake of 1,500 mg. This is the equivalent of about 2/3 teaspoon of salt.
The “low” DASH diet: This diet level includes a daily sodium intake of 1,200 mg. This is the equivalent of about 1/2 teaspoon of salt.

Most of us consume more sodium than we need. The American Heart Association (Ref. Link) recommends no more than 2,300 mg per day and ideally less than 1,500 mg per day for most adults. The DASH diet is consistent with these recommendations. It encourages one to limit the intake of processed foods and restaurant meals, which are often high in sodium.

Can You Turn Your Favorite Recipes DASH Diet Friendly?

Yes, you can turn recipes dash-friendly. Make your favorite recipes DASH-compliant by:

Decreasing the amount of salt by not using the salt shaker and limiting high-sodium sauces.
Incorporating more vegetables and fruits into the recipe.
Using less meat or selecting lean, skinless meats.
Substituting butter or solid oils with unsaturated oils such as olive, canola, or avocado.
Using whole grains instead of processed white bread and grains.

We recommend you make gradual changes over days or weeks to make it easier to adjust and make DASH a part of your daily routine:

Gradually increase your daily intake of vegetables by adding a serving at lunch one day and dinner the next, and incorporate fruit into one meal or snack.
Gradually increase your use of fat-free and low-fat dairy products to three servings per day.
Gradually limit your intake of lean meats to 6 ounces per day, about 3 ounces per meal, roughly the size of a deck of cards.
If you usually eat large portions of meat, gradually reduce the amount for days or weeks by cutting it back by half or a third at each meal.
Incorporate two or more meatless meals per week in your diet.

What Are The Other Lifestyle Changes To Consider with DASH Diet?

Following the DASH diet and making these lifestyle changes together can lead to better health and well-being.

Regular physical activity: Regular physical activity is essential for maintaining a healthy weight and reducing the risk of heart disease and other health problems. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic activity per week. Add a Smart Heart Monitor such as the Frontier X2 and easily track your heart health.
Maintaining a healthy weight: Being overweight or obese increases the risk of heart disease and other health problems. Ensure that you achieve your target weight as per your height. This can help lower blood pressure and improve overall health.

What Are The Sources of Information on the DASH Diet?

Your physician may have suggested this dietary plan to you. It is also supported by several reputable organizations, such as:

The National Heart, Lung, and Blood Institute (NHLBI) is one of the National Institutes of Health and part of the US Department of Health and Human Services.
The American Heart Association
The Dietary Guidelines for Americans
US guidelines for managing hypertension

All of these organizations recognize the effectiveness of the DASH diet in reducing blood pressure and improving overall health. In the 2021 Best Diets report by US News & World Report, the Dietary Approaches to Stop Hypertension (DASH) diet received top honors, tying for first place in both “Best Diets for Healthy Eating” and “Best Heart-Healthy Diets” categories.

Frequently Asked Questions:

What is the DASH diet?

The DASH diet stands for Dietary Approaches to Stop Hypertension and is a diet plan to lower blood pressure and improve overall health. The diet encourages eating nutrient-dense foods, such as fruits, vegetables, whole grains, lean protein, and low-fat dairy products, while limiting saturated fat, cholesterol, and total fat.

What foods can I eat on the DASH diet?

The DASH diet includes a variety of nutrient-dense foods, such as fruits and vegetables, whole grains, lean protein, and low-fat dairy products. Nuts, seeds, and legumes are also included in moderate amounts. The diet also limits the intake of saturated fat, cholesterol, and total fat.

How much sodium can I consume on the DASH diet?

The DASH diet includes limits on dietary sodium intake, intending to reduce blood pressure and improve overall health. The DASH diet plan consists of three levels of sodium intake: 2,300 mg, 1,500 mg, and 1,200 mg per day.

What other lifestyle changes should I consider along with the DASH diet?

In addition to following the DASH diet plan, several other lifestyle changes can support and enhance the health benefits of the DASH diet. These include regular physical activity, maintaining a healthy weight, managing stress, limiting alcohol consumption, and not smoking.

Do any reputable organizations recommend the DASH diet?

The DASH diet is recommended by several reputable organizations, such as the National Heart, Lung, and Blood Institute, the American Heart Association, the Dietary Guidelines for Americans, and US guidelines for managing hypertension. In the 2021 Best Diets report by US News & World Report, the DASH diet received top honors, tying for first place in both the “Best Diets for Healthy Eating” and “Best Heart-Healthy Diets” categories.

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As yogis, you are always looking for ways to improve your practice. As it turns out, you can also use yoga to improve heart rate variability (HRV). HRV is defined as the variation in time between heartbeats and is measured by electrocardiography (ECG).

Is Yoga a Powerful Tool for Heart Rate Variability?

Yoga practices such as deep breathing, meditation, and specific postures have been found to increase HRV. Deep breathing practices in yoga, such as pranayama, can help regulate the breath and the nervous system, which can help improve HRV. Meditation and mindfulness practices can also help reduce stress and anxiety, negatively impacting HRV.

Certain postures in yoga also help to improve cardiovascular function and increase blood flow, which can improve HRV. Yoga postures that require balance and stability, such as tree pose and warrior pose, can also help to improve HRV by challenging the body to adapt to changes in position.

Yoga also positively impacts cardiovascular health by reducing blood pressure, cholesterol, and glucose levels and improving heart function. It’s worth noting that the effects of yoga on HRV may vary depending on the individual and the specific yoga practices s/he follows.

How does yoga help improve heart rate variability?

Yoga Can Help Improve Sleep

If you’re having trouble falling asleep, yoga can help. Yoga has been shown to reduce insomnia and snoring, two common sleep issues. A 2015 study published in The Journal of Alternative and Complementary Medicine found that practicing restorative yoga helped participants fall asleep faster, sleep more deeply and wake up less often throughout the night. Another benefit of practicing restorative poses before bedtime is improving heart rate variability (HRV), which is associated with better sleep quality and overall health.

Yoga Can Help with Stress Management

Yoga is the perfect solution if you’re looking for a way to manage stress. Stress is one of the most significant risk factors for heart disease and can impact your health in many ways. Stress can cause you to feel tense or anxious, which is not suitable for your body. It also increases cortisol levels, which leads to weight gain around the midsection (aka belly fat). Even if you don’t realize it, stress puts extra pressure on your body’s organs, like the heart and lungs. If this goes on long enough without any time spent relaxing or sleeping well, it can lead to severe problems such as high blood pressure or even heart failure.

Yoga has been shown again and again in studies how effective it is at reducing stress levels by increasing heart rate variability (HRV). Heart Rate Variability measures the variation between consecutive beats. When HRV rises, there are more fluctuations between beats, so each beat isn’t exactly alike, which helps regulate breathing patterns during exercise.

Yoga Can Support Mental Well-Being

Yoga is a powerful tool for improving mental well-being. The practice can help people who suffer from depression or anxiety and those experiencing stress and PTSD. Yoga has also proven to enhance the quality of life for those with mental health issues by reducing symptoms such as insomnia and fatigue. It also helps people feel more empowered over their own lives while increasing their ability to cope with stressful situations.

Yoga can improve cardiovascular health.

Yoga may be what you need if you’re looking for a way to improve your cardiovascular health. Yoga can help improve sleep quality, reduce stress and anxiety, and boost mental well-being. These effects are linked to lower blood pressure–a significant risk factor for heart disease.

How to Incorporate Yoga into Your Life

Getting started with yoga is the first step to improving your heart rate variability. If you need help determining where to begin, try starting with a few minutes of yoga daily. You can do this at home or the gym (or both). As you get better at regularly practicing, ensuring that your body has enough rest and recovery time between sessions, it will become easier for your body/mind to connect during these practices. Add a Smart Heart Monitor such as the Frontier X2 to your fitness routine and ensure that you track your heart health consistently.

Frequently Asked Questions:

What is heart rate variability (HRV)?

HRV is a measure of the variation in time between consecutive heartbeats. It indicates your body’s ability to adapt to stressful situations. Usually, a healthy HRV indicates a well-functioning nervous system.

How does yoga impact HRV?

Yoga practices such as deep breathing, meditation, and specific postures have been found to increase HRV. Yoga can help to regulate the breath and the nervous system, reduce stress and anxiety, and improve cardiovascular function. This leads to an increase in HRV.

Which yoga practices are best for improving HRV?

Deep breathing practices such as pranayama and meditation are effective in improving HRV. Yoga postures such as tree pose and warrior pose help to improve HRV by challenging the body to adapt to changes in position.

Is there any risk in practicing yoga for HRV?

Yoga is generally considered safe for most people. However, it’s always a good idea to consult a healthcare professional before starting any new exercise program, especially if you have any pre-existing medical conditions, such as hypertension.

Can I improve my HRV by practicing yoga alone?

Yoga can be an effective tool for improving HRV. However, you should use it with a healthy diet, regular physical activity, and stress management techniques. A holistic approach to overall health and well-being is recommended for the best results.

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Quitting smoking is a tremendous step towards improving your health. By giving up smoking, you allow your lungs to heal and experience improved breathing. Additionally, the benefits of quitting smoking for your heart health are numerous and begin almost immediately. Make 2023 the beginning of a new chapter for yourself and join many individuals who have successfully quit smoking.

Smoking is a significant risk factor for heart disease and has been linked to various cardiovascular conditions. Nicotine, the addictive chemical found in tobacco, causes a rise in blood pressure and heart rate, which can damage the heart and blood vessels over time. Smoking prevalence estimates from the Australian Health Survey 2014–2015 show the damage that tobacco smoking causes across the entire cardiovascular system. (Ref. Link)

What are the heart health risks associated with smoking?

Smoking can lead to the development of atherosclerosis, a condition in which plaque builds up inside the arteries, making them narrower and less flexible. This can restrict blood flow to the heart, increasing the risk of a heart attack. The chemicals in tobacco smoke can also damage the walls of the arteries, causing inflammation and plaque formation. Coronary artery disease, a specific type of atherosclerosis, affects the blood vessels that supply the heart with oxygen and nutrients. Smoking increases the risk of plaque buildup in these vessels, which can lead to a heart attack or other serious complications. Smoking also increases the risk of blood clots, which can lead to a heart attack or stroke. Nicotine in the smoke causes the blood to become sticky and more likely to clot, which can block the flow of oxygen to the heart or brain. Smoking also increases the risk of peripheral artery disease, which occurs when plaque buildup in the arteries reduces blood flow to the legs and feet. It also increases the risk of an abdominal aortic aneurysm – a bulging or weakening of the aorta wall, the major blood vessel that supplies blood to the body.

What is the link between smoking frequency and risk of heart disease?

The risk of heart disease from smoking is directly related to the number of cigarettes smoked daily and the duration of smoking. The longer a person smokes and the more cigarettes they smoke per day, the greater their risk of developing heart disease. Secondhand smoke, also known as passive smoke, harms heart health too. Non-smokers exposed to passive smoke have a 30% higher risk of developing heart disease than non-smokers who are not exposed to secondhand smoke. Quitting smoking can significantly improve heart health. The risk of heart disease begins to decrease soon after quitting and continues to decline as time passes. The risk of heart attack also decreases; within a year of quitting, the risk of a heart attack is about half that of a continuing smoker.

How to quit smoking?

Quitting smoking can be challenging, but it’s one of the best things you can do for your health. Here are some tips to help you quit smoking:

Set a quit date: Choose a specific date to quit smoking, and plan how you will handle cravings and triggers on that day and in the days and weeks that follow.
Identify your triggers: Think about the situations, emotions, or activities that make you want to smoke. Once you know your triggers, you can develop strategies to avoid or manage them.
Get support: Tell your friends and family about quitting, and ask for their support. You can also seek help from a quitline, your healthcare provider, or a support group.
Nicotine replacement therapy: Nicotine replacement therapy (NRT) can help reduce cravings and withdrawal symptoms associated with quitting smoking. NRT comes in different forms, such as gum, patches, lozenges, inhalers, and nasal sprays.
Medications: Several prescription medications can help with quitting smoking, such as bupropion and varenicline. These medications can reduce cravings and withdrawal symptoms and increase the chances of success.
Relaxation techniques: Practice techniques such as deep breathing, meditation, and yoga to help reduce stress and manage cravings.
Avoid alcohol: Avoiding alcohol can help reduce cravings and make it easier to resist smoking.
Reward yourself: Celebrate your milestones, such as reaching one week, one month, or three months smoke-free. Treat yourself to something you’ve been wanting, or put the money you would have spent on cigarettes into a savings account.

It’s important to remember that quitting smoking is a process and it may take several attempts before you are successful. If you slip up and smoke, don’t give up. Instead, think about what led to the slip-up and analyze how you can avoid that situation in the future. Also, it’s worth mentioning that the success rate of quitting smoking is higher when a combination of strategies is used, such as NRT and medications, combined with behavioral support.

Quitting smoking can be difficult, but it’s worth it. Setting a quit date, identifying triggers, seeking support, using Nicotine Replacement Therapies and medications, practicing relaxation techniques, avoiding alcohol, and rewarding yourself can help increase the chances of success. Remember that quitting smoking is a process. If you slip up, don’t give up. Seek professional help, and keep trying. Beyond quitting cigarettes, the best way to make sure your heart is healthy is to use a smart heart monitor that constantly keeps track of your cardiac health. Purchase the revolutionary Frontier X2 and get started on your journey to a healthier tomorrow!

Frequently Asked Questions

How does smoking affect the heart?

Smoking increases the risk of heart disease by damaging the cardiovascular system and increasing the levels of harmful chemicals in the blood. It can lead to conditions such as high blood pressure, heart attack, and stroke.

How long does it take for the heart to recover after quitting smoking?

The benefits to the heart can be seen almost immediately after quitting smoking. Within just 20 minutes of quitting, the heart rate and blood pressure begin to return to normal. After a year of being smoke-free, the risk of heart disease is reduced by half.

What are some ways to protect the heart while quitting smoking?

Exercising regularly, eating a healthy diet, and managing stress can all help to protect the heart while quitting smoking. Medications and nicotine replacement therapy can also be used to help manage cravings and withdrawal symptoms.

Can smoking just a few cigarettes a day still harm the heart?

Yes, even smoking just a few cigarettes a day can increase the risk of heart disease. The more cigarettes smoked and the longer someone smokes, the greater the risk.

Are there any natural remedies that can help quit smoking and protect the heart?

There are a variety of natural remedies and alternative therapies that may help with quitting smoking and protecting the heart. Some popular options include acupuncture, hypnotherapy, and herbal supplements. However, it is important to speak with a healthcare professional before trying any alternative therapies.

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Studies have shown that a significant proportion of COVID-19 patients experience cardiac involvement, which can manifest as palpitations, arrhythmias, or changes in heart rate. This is believed to be due to inflammation caused by the virus and the body’s immune response to it.

What are the effects of coronavirus on the heart and circulatory system?

COVID-19 has many adverse effects on the heart like increased heart rate and heart palpitations, blood clots, damage to the heart from a lack of oxygen and nutrients, inflammation of the heart muscle called broken heart syndrome. People with existing heart and circulatory conditions are at a greater risk for heart complications from Covid-19, although these complications are also observed in those without pre-existing heart disease. This is because the virus is thought to damage the endothelial lining (inner lining) of blood vessels. This can lead to blood clotting, leaky blood vessels, reduced blood supply to other parts of the body.

Heart Palpitations After COVID

Many people who have recovered from a COVID-19 infection may continue to experience side effects for months, and in some cases, these symptoms can persist for up to six months or longer post-infection. Heart palpitations refer to sensations of a fast or irregular heartbeat, including pounding, fluttering, or skipping beats. While usually not harmful, it is important to seek medical advice if palpitations persist or worsen, or if you have pre-existing heart disease. Medical attention may be required in certain situations such as chest pain, dizziness, prolonged or intense palpitations, or other heart complications.

Long COVID is believed to cause heart palpitations due to inflammation caused by the virus and the body’s immune response to it. The virus can cause inflammation in the heart muscle (myocarditis) and blood vessels (vasculitis), which can lead to changes in heart rate and rhythm. Additionally, Long COVID patients have been reported to have high levels of cytokines, which are inflammatory molecules that can affect the heart and cause palpitations. The exact mechanisms by which the virus causes these changes are still being studied, but it is known that the virus can directly infect the heart and cause myocarditis, which can be responsible for heart palpitations.

Understanding Long COVID Palpitations: Symptoms to Watch For

The symptoms of palpitations associated with Long COVID include:

A sensation of your heart beating fast, hard, or irregularly
Fluttering or “skipping” beats
A sensation of “thumping” or “pounding” in your chest
Dizziness or lightheadedness
Shortness of breath
Chest pain or discomfort
Fatigue

It’s important to note that these symptoms can be caused by other conditions as well, so it’s important to consult with your cardiologist if you experience any of these symptoms. They will be able to diagnose the cause of your heart palpitations and recommend appropriate treatment options after the necessary tests.

Long COVID and Heart Rate: Can post-COVID affect your heart’s rhythm?

Many people have noticed an increase in heart rate after recovering from COVID. Normal heart rate ranges from 60 to 100 beats per minute; an increase in this rate, resulting in tachycardia, is of concern in “long haulers”. Majority of long haulers experience a rapid heart rate (Ref. Link) due to prolonged illness or inactivity. Some may experience an increase in the heart rate while standing which is called postural orthostatic tachycardia syndrome (POTS). This is caused by the abnormality in the Autonomic nervous system (ANS) which controls the blood flow back to the heart. Researchers attribute the increase in heart rate following infection with Covid to the virus and immune response affecting the autonomic nervous system (rather than heart itself) and lack of physical activity. The majority of these patients’ cardiac test results are normal. Other common causes of an elevated heart rate include dehydration, stress or anxiety, exercise, caffeine, or the introduction of a new medication. Temporary variations in heart rate are typically not a cause for alarm. Studies have shown that up to one-third of survivors of non-severe COVID-19 experience new electrocardiographic changes and arrhythmias. Although an irregular heartbeat can be caused by other factors such as dehydration, it’s important to consult your doctor to rule out more serious Long COVID complications such as myocarditis, blood clots, and heart dysfunction.

Make sure your heart health is always in good shape by using a cutting-edge heart monitor like the Frontier X2 to monitor HRV and other vital indicators.

Frequently Asked Questions:

What are some common symptoms of Long COVID?

Some of the common symptoms of long COVID are fatigue and prolonged exhaustion, shortness of breath, cognitive difficulties such as brain fog, memory loss, and difficulty concentrating, loss of taste or smell, headaches, muscle and joint pain, and chest pain or palpitations.

Are heart palpitations a common symptom of Long COVID?

You can experience palpitations along with other persistent symptoms such as fatigue and dizziness. In most cases, they are not indicative of a serious problem.

How can I manage my heart palpitations if I have Long COVID?

Palpitations are usually harmless and do not require any treatment. You should see a doctor if they occur too often, last too long, or worsen over time. If palpitations are due to a heart problem like cardiac arrhythmias, your doctor may prescribe beta blockers to regulate your heart rhythm.

How long do heart palpitations usually last in Long COVID patients?

Heart palpitations may last for seconds, minutes, or even longer. You can feel the heart pounding or fluttering in your chest. They can occur anytime, even during rest or routine activities.

Can Long COVID cause heart damage?

Yes. Although long COVID primarily affects the respiratory system, it can damage the heart. Temporary or permanent heart damage can result from:

Insufficient oxygen supply to the heart can result in cell death and tissue damage of the heart and other organs.
COVID 19 may cause inflammation of the blood vessels and heart resulting in blood clots, reduction in blood flow to the heart and other organs.

Stress cardiomyopathy, which is caused by viral infections, damages the heart.

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The COVID-19 pandemic has had a significant impact globally, with millions of cases and deaths reported in the United States alone. This Expert Consensus Decision Pathway (Ref. Link) aims to provide guidance for clinicians caring for adults with cardiac symptoms such as chest pain, shortness of breath, palpitations, and fainting after SARS-CoV-2 infection. It addresses frequently asked questions and provides practical guidance in the absence of extensive clinical trial data. In this blog, we have tried to cover what cardiologists recommend and want you to know about long COVID.

What Do We Know About Long COVID in 2023?

Long COVID refers to a set of symptoms that persist for weeks or months after the acute phase of a COVID-19 infection has resolved. These symptoms can include fatigue, brain fog, and difficulty breathing, as well as others such as muscle aches, joint pain, and sleep disturbances. It is still not fully understood why some people experience Long COVID while others do not, but it is believed to be related to the severity of the initial infection and individual differences in the immune system’s response. SARS-CoV-2 has caused more than 600 million confirmed cases, with more than 6.5 million deaths as of November 2022, more than two years into the global pandemic. Though the pathophysiology and immunological response of long COVID conditions are still being studied most of the symptoms and risk factors are identified.

Symptoms of long COVID – The three most common symptoms of COVID-19 are fatigue, shortness of breath, and cognitive dysfunction (brain fog). People may experience many other symptoms, like chest pain, fever, muscle pains, loss of smell and taste, anxiety, and depression.

Risk factors of long COVID – Identified risk factors for long-term COVID include older age; pre-existing comorbidities including obesity, cardiovascular disease, chronic lung disease, kidney disease, hypertension, and diabetes mellitus; initial disease severity; and female sex.

How long does long COVID last – It’s still unclear how long the condition can persist. It may last for a few weeks, months, or a year. More research is required to track long-term COVID patients and determine when, ideally, their symptoms will subside.

Management of long COVID condition – Multidisciplinary approach is recommended to manage long COVID patients. A person who develops long COVID conditions should seek help from primary healthcare professionals and relevant specialists. These include rehab professionals, social care workers, psychosocial workers, and mental health professionals.

Vaccination and long COVID -There is yet to learn how vaccination directly impacts long COVID conditions. Vaccination helps prevent COVID-19 infection, which is the best way to avoid post-COVID-19 infection or long COVID. The use of vaccines also reduces hospitalization and reduces mortality.

What Are The Common Heart Problems After COVID-19?

Although COVID-19 primarily affects the lungs or respiratory system, the heart can also be affected. Cardiovascular complications have been reported in both symptomatic and asymptomatic COVID-19 patients. Twenty to thirty percent of hospitalized patients with severe COVID-19 have evidence of myocardial involvement.

COVID-19 can cause temporary and lasting damage to the heart tissue leading to the following conditions:

Myocarditis and Pericarditis: Inflammation caused by the virus impacts the heart, causing Myocarditis (inflammation of the heart) and Pericarditis (inflammation of the outer lining of the heart). The coronavirus can directly infect and damage the heart muscle, or the heart muscle can be damaged and inflamed by the body’s immune response to the virus.

Arrhythmias and Heart failure: COVID-19 can directly damage the heart causing Arrhythmias and heart failure in few patients. An estimated 10 to 20 % of patients have arrhythmias related to COVID-19 infection. You can track your heart rate and ECG continuously using a heart rate monitor such as Frontier X2.

Blood clots: Severe COVID-19 infection damages the inner walls (endothelial lining) of the blood vessels and also causes blood clots throughout the body. If the blood clot obstructs the heart or brain artery, it leads to heart attack and stroke.

Stress cardiomyopathy: Viral infections subject the body to stress, which results in heart muscle disorder that impairs the heart’s ability to pump blood efficiently. As soon as the infection resolves, the stress ends, and the heart can recover.

Cytokine storm: This is a severe complication of coronavirus. In response to a coronavirus infection, the body releases a surge of proteins called cytokines, which help cells communicate with one another and fight off the invaders. This standard defensive mechanism is exaggerated in some people, leaving them vulnerable to cytokine storms. This causes inflammation of different tissues and organs like kidneys, liver, and heart. Cytokine storms can also lead to cardiac arrhythmias.

Read Cardiologist Advice on Long COVID:

Call emergency services: If you experience any heart attack or worsening symptoms related to your heart condition, call the emergency services and go to the hospital.
Continue to take your prescribed heart medications: There have been reports that certain heart medications, such as ACE inhibitors and ARBs, may make it easier for the virus to infect your body’s cells. There is currently no proof that taking these drugs increases your risk of developing COVID-19 or lessens its severity. The advantages of taking these medications, like lowering blood pressure, outweigh any potential risks.
Keep a stock of prescribed medications: Ensure you have enough heart medicine for a few weeks. If you have any concerns about your heart medications, consult your doctor or pharmacist but do not discontinue your medications on your own; seek advice from a healthcare professional.
Focus on heart-healthy lifestyle habits: Engage in regular physical activity and consume nutritious foods. Keep your stress levels as low as possible and maintain your social connections. If you have any questions about your heart or general health, contact your healthcare team.
Belief in facts over rumours: Social media and other channels are full of information about COVID-19. It can sometimes be misleading. The best available evidence is being compiled and presented by organisations like Heart & Stroke and the Canadian Cardiovascular Society. Remember to reach out to your healthcare professional if you have any doubts.

Frequently Asked Questions

Can long COVID affect my heart health?

Yes, long COVID affects the heart. Long COVID causes damage to the heart muscle, inflammation of the lining of the heart and blood vessels. It also causes arrhythmias, stress cardiomyopathy in some patients.

What are the potential long-term heart health effects of COVID-19?

People with severe COVID may suffer multi organ damage which involves the heart, kidneys, skin and brain. Autoimmune conditions and inflammation are also possible. It is unclear how long these effects could potentially last. They may last for a few weeks, months or a year.

Should I be concerned about my heart health if I had COVID-19 and have not fully recovered?

Long-term COVID causes heart damage, but you should not be concerned if you experience only fatigue after COVID, which is a common sign. Please see your doctor if you experience additional heart-related symptoms such as chest pain, dyspnoea, and palpitations.

Are there any specific tests or screenings that I should have to check for the long-term heart health effects of COVID-19?

The American Heart Association (AHA) recommends an echocardiogram(ECG) or cardiovascular magnetic resonance imaging (CMR) for patients with heart disease symptoms.

Can long COVID increase my risk of heart disease or other heart conditions?

Myocarditis caused by COVID-19 can lead to heart failure and arrhythmias.

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Stretching is commonly known to increase flexibility and reduce muscle stiffness, but it may also have positive effects on blood vessels. A recent study from the University of Milan found that a 12-week stretching regimen improved blood flow, reduced blood pressure, and decreased the stiffness of arteries. This is significant because good blood flow can lower the risk of heart attacks and strokes, and people with stiff arteries are more likely to have high blood pressure, high cholesterol, and inflammation.

Details on the Research on Stretching for Heart Health

The study involved 40 men and women who were divided into three groups. One group performed leg, ankle, and foot stretches 5 times a week for 40 minutes, another group only stretched one side of the body, and the third group did not stretch at all. After 12 weeks, the participants in the stretching groups showed significant improvement in the health of their blood vessels, specifically in the decreased stiffness and better function of their arteries.

The study participants used a form of stretching called passive stretching, which can be easily done at home using stretch bands or your own body weight. Although stretching can help blood vessel function, researchers noted that it may not have the same benefit on the heart muscle as aerobic exercises like running, walking or cycling. However, stretching is a good alternative when limited to home-based activities during the COVID-19 pandemic. Below is an image of the passive stretching training. (Ref. Link)

Stretching has been shown to improve heart health in several ways. Here’s how stretching has a direct impact on your heart health.

Reducing arterial stiffness: Stretching has been shown to reduce the stiffness of the arteries, which can improve blood flow and lower the risk of heart attacks and strokes.
Lowering blood pressure: Stretching can help to lower resting blood pressure, which can reduce the workload on the heart and decrease the risk of hypertension.
Lowering heart rate: Stretching has been shown to lower resting heart rate, which can improve cardiovascular fitness and decrease the risk of heart disease. Track your heart rate and ECG continuously using a heart rate monitor such as Frontier X2.
Reducing muscle tension: Stretching can help to reduce muscle tension, which can improve the efficiency of the heart and make it easier to pump blood throughout the body.

Here Are Some Tips for Safe Stretching

Breathe steadily while stretching, avoiding holding your breath.
Stretch to the point of mild discomfort, not pain.
Avoid bouncing or jerky movements, which can lead to injuries. Instead, hold the stretch steady.
Take your time, holding the stretch for 10-30 seconds before releasing and repeating the stretch.
Stretch when your muscles are warm, either at the end of a workout or after a warm bath or shower.

Stretches For Heart Health, For Beginners

The American Council on Exercise recommends these three stretches for beginners:

Standing Hip Flexor Stretch: Step forward with your left foot, keeping your right foot in place. Drop your back knee slightly, allowing your tailbone to move closer to the floor. Keep your back straight. Hold the stretch and then repeat on the other side.
Seated Head-Toward-Knee Stretch: Sit with your right leg stretched out in front of you. Bend your left leg, placing your left foot next to your right thigh. Gently fold your torso forward over your right leg. Hold the stretch and then repeat on the other side.
Reclining Figure 4 Stretch: Lie on your back with both knees bent and feet flat on the floor. Cross your right foot over your left thigh and pull your left thigh towards you. Let gravity bring your legs closer to your body to deepen the stretch. Hold the stretch and then repeat on the other side.

Frequently Asked Questions:

How does stretching improve heart health?

Stretching has been shown to reduce arterial stiffness, improve endothelial function, lower blood pressure, lower heart rate, and reduce muscle tension, which can all contribute to improved heart health.

How often should I stretch for heart health?

It is recommended to stretch at least two to three times per week for at least 10 to 30 seconds per stretch.

Can stretching be harmful to heart health?

Stretching should not be harmful to heart health when done correctly. It is important to avoid overstretching and to stop if you feel pain. It’s best to consult with your doctor before starting any exercise program, particularly if you have heart disease.

Are there specific stretches that are better for heart health?

There are no specific stretches that have been proven to be better for heart health than others. However, stretches that focus on the legs and torso are beneficial for improving circulation.

Can stretching be a substitute for aerobic exercise?

Stretching can improve heart health, but it should not be considered a substitute for aerobic exercise, which is necessary for a healthy heart. A combination of stretching and aerobic exercise is best for overall heart health.

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