Listen To Your Heart This Valentine's Day
Ah, Valentine's Day. That day of the year when love is in the
air, flowers are delivered, and cards are exchanged. February,
and specifically Valentine's Day, has been known for romance for
as long as we can remember. Characterized by Cupid, red hearts
and St. Valentine himself, Valentine's Day is a favorite of both
men and women.
Although historians dispute the origin of Valentine's Day (the
Catholic Church, for example, recognizes at least three
different saints named Valentine or Valentinus), there can be no
question that Valentine's Day is an important holiday to most
Americans. Ever since Pope Gelasius declared February 14 to be
St. Valentine's Day in 498 AD, this holiday has been a part of
history.
But February isn't known just for candy hearts and heart-shaped
cards. Unfortunately, February is also known for heart disease
and heart attacks.
In stark contrast to cute little candies and Valentine's cards,
heart disease is serious business. Women's heart disease is the
number one killer of women in the United States, and one out of
every three women will die of heart disease. It's not just women
who are feeling the impact of heart attack symptoms: "the
incidence of heart failure jumped 14 percent between 1970 and
1994" in senior adults (source: UPI; ArcaMax Publishing Inc.)
No fewer than six heart-related educational programs are
promoted in February: 1. American Heart Month, sponsored by the
American Heart Association 2. Cardiac Rehabilitation Week
(Valentine's week) 3. Congenital Heart Defect Awareness Day
(Valentine's Day) 4. Have-A-Heart Day (Valentine's Day) 5. Heart
Health Month 6. Women's Heart Health Day, National (3rd Friday
of February in week of Valentine's Day)
Women and men alike are stricken each year with irregular heart
beats, congestive heart failure, heart murmurs, heart
palpitations, enlarged hearts and multiple other heart problems.
However, there are steps that, if taken, will dramatically lower
the risk of coronary heart disease.
To increase heart health, follow these recommendations: 1. Avoid
smoking and "secondhand smoke." 2. Try to exercise at least 30
minutes every day. 3. Eat a heart healthy diet rich in whole
grains, fruits, vegetables, and healthy fats, such as vegetable
oils and omega-3 fatty acids. 4. Maintain a body mass index
between 18.5 and 24.9 and an abdominal circumference of less
than 35 inches. 5. Keep your blood pressure below 120/80 mm Hg
and your total cholesterol below 200 mg/dL. (Source: Harvard
Health Publications; Harvard Medical School; 2-1-2006)
Arguably, the most important of these recommendations is the
advice to exercise regularly. "Heart disease is almost twice as
likely to develop in inactive people than in those who are more
active" (source: National Institutes of Health, National Heart,
Lung and Blood Institute). Exercise helps minimize the risk of
heart disease by controlling blood lipids, diabetes and obesity.
Regular exercise has also been proven to help to lower blood
pressure.
But just any old workout won't necessarily impart the benefits
that are so vital for heart health. Physical activity must be of
the right intensity, frequency and duration to increase the
fitness of the heart. In other words, heart healthy exercise
must be vigorous enough that it makes your heart beat faster.
Specifically, your heart rate must increase to the point that it
is in the target heart rate zone, and it must stay there for at
least twenty consecutive minutes per session.
Target heart rates differ from person to person, depending on
factors such as age and level of physical fitness. Many exercise
enthusiasts choose to wear a heart rate monitor to help them
gauge whether or not they're in their target heart rate zone
during their workout. For more information on your own personal
target heart rate, and whether or not your current exercise
regiment is strengthening your heart, speak with your physician
or the staff at your local health club.
Being proactive by eating right, exercising regularly, and not
smoking will go a long way towards protecting your heart. You'll
enjoy a longer, healthier, happier life.....and isn't that the
best gift you can give your Valentine this year?