5 Tips to Keep a Healthy Heart in Isolation

The emergence of a global pandemic has not only resulted in the shutdown of economic activities and restriction of movement worldwide but has also forced a dramatic change in the daily life routine of several people. Trends like working from home have become the new normal.

No doubt, extended isolation can affect one’s health, especially those with pre-diagnosed heart problems. While the prospects of staying at home for a prolonged period can seem overwhelming and scary, it’s also important to stay healthy. Whether you are self-quarantining or practicing social distancing, there are lots of things you can do to ensure your heart is healthy. Here are five easy tips you can adopt to maintain your heart health and overall fitness.

Maintain a heart healthy diet

It’s no secret that a healthy diet can do wonders. As a matter of fact, what we eat affects our health. One of the easiest ways to keep yourself healthy while at home is through nutrition. While self-isolating, you need to pay extra attention to your dietary needs, ensuring that you get the minerals and vitamins you require. These tips can help you maintain good heart health through your diet;

Follow a plant-based, heart-healthy menu that incorporates a variety of vegetables and fruits, whole grains, lean protein, and healthy fats.
Eat a minimum of 9 portions of fruits and vegetables every day. Eating more fruits and vegetables will make your heart healthy and happy.
Eat small, frequent meals during the day to stay energized and to ensure you are getting sufficient calories, proteins, and nutrients
Limit saturated fat intake to 10% of your daily calorie intake. Several studies have shown that saturated fat leads to inflammation of adipose tissue, leading to heart disease.
Avoid foods with sugar in them. A diet low in sugar will help lower cholesterol levels and reduces your chances of heart disease.
Snack on a handful of healthy snacks (such as nuts, vegetables, and fruits). Nuts can help to lower cholesterol levels, thereby protecting the heart.
Avoid the consumption of processed, can, and fast foods.
Cut down your intake of salt, salty foods, and meats such as sausage, ham, and hotdog.
Consume foods rich in omega-3 fatty acids. They help in managing hypertension.
Substitute sweetened juice and carbonated sodas with water.
Keep your body hydrated at all times by drinking plenty of water.

Get enough sleep

Being stuck in the houses can cause complications in sleeping patterns as routines are off schedule, and the fear of the virus can keep you awake. Several studies have linked poor sleep to an increased risk of heart conditions, including heart diseases, high blood pressure, diabetes, and stroke.

It is therefore recommended that adults get at least seven hours of good quality sleep every night. Have difficulty sleeping? You can try the following tips to improve the quality of your sleep:

Keep a regular wakeup time and bedtime every day.
Limit screen time before bed. Turn off your phone, Tv, and computer at least half an hour before bedtime.
Avoid stimulants before bed. Stimulants such as coffee, chocolate, and sugary drinks affect both the brain and body. They will increase your energy levels and alertness, making it harder for the body to relax and sleep.
Relax and unwind before going to bed. You can relax with a warm bath, read a book, or listen to some guided meditation.
Avoid sleep medication. Although sleep medication can help in the short term, you can become over-reliant and require it to help sleep all the time.
Exercise during the day. Keeping active will help tire you out and make you fall asleep quicker and sleep longer, thereby promoting quality sleep.

Exercise regularly

Staying inactive during self-isolation is an unhealthy practice. It will make you susceptible to many diseases and infections. You are probably thinking, “how do I exercise while I am self-isolating.” Well, there are several ways you can sweat it out and make exercise a priority even while being indoors.

Exercising lowers the chances of getting many diseases, including heart diseases. It helps strengthen your heart muscles, improves blood circulation around the body, and makes the heart work more efficiently. Apart from promoting good cardiovascular health, another amazing benefit of exercise is that it promotes good sleep, helps maintain a healthy weight, and supports your immune system.

The World Health Organization (WHO) recommends that all adults accumulate at least 150 minutes for a moderate-intensity workout routine or 75 minutes for a high-intensity workout or a combination of both per week. These recommendations can be achieved even while at home with no equipment and limited space.

The following are some ways you can stay active when in self-isolation, quarantine, or working at home:

Climb the stairs – Stair climbing is an efficient way to keep fit. It works your heart, lungs and leg muscles.
Sit less – Since you are indoors more, it means you’re probably sitting the majority of the day. Take short breaks from sitting in front of your Tv, computer, phone, or tablet every 20 to 30 minutes.
Play your favorite music and dance to it – Dancing is a great and fun way to protect the heart and maintain fitness. It also releases endorphins that help you cope with solitude.
Practice Yoga: Several yoga postures can help regulate blood glucose levels as well as manage stress levels and depression.
Follow an online exercise class or search for home workout videos on YouTube and get moving in your living room.

Stay connected

Isolation doesn’t mean you should distance yourself emotionally and socially. As a matter of fact, while spending more time indoors, keeping in touch with friends and family is vital for your well-being.

Becoming too isolated can lead to depression and loneliness. Loneliness has been linked to hardening of the arteries, which leads to high blood pressure and an increased risk of heart disease. Loneliness also raises the stress hormone(cortisol), which can interfere with circulation, making the heart muscles work harder.

Thankfully, technology and social media have made it easier than ever to stay connected with family and friends. So if you feel lonely, try to reconnect with old friends by sending an email, writing a letter, or setting up an online chat.

Avoid or limit your consumption of alcohol

Heavy drinking of alcohol can make your immune system weaker and contribute to the development of cardiovascular diseases. It can cause high blood pressure, abnormal heart rhythms, heart muscle damage, and other diseases such as stroke, diabetes, liver problems, and cancers.

Furthermore, alcohol can also add unnecessary calories to your body and raise triglycerides. If higher triglycerides are combined with high cholesterol, it causes fatty buildup in artery walls, which increases the risk of heart diseases or stroke.

Bottom- Line

Although isolation can be challenging, both physically and mentally, it is essential to maintain a healthy lifestyle. How healthy is your heart? It is important to know about your risk of getting a heart disease. If you are on the lookout for a good place to check-up for any signs related to heart disease, then South Florida cardiovascular specialist clinic is the place to go to. Schedule an appointment today. During your appointment, your blood pressure, cholesterol, blood sugar levels, and weight will be checked by our professionals. They will also discuss your risk factors and supply you with information on ways to keep your heart healthy.