Heart disease can affect anyone, but women face more risks due to anatomy and hormones. The latest data indicates that about 2 million Australian women have cardiovascular disease, and it accounts for 5 per cent of all hospitalisations for women. Mums, in particular, are at a high risk of developing heart problems since they're now common in women ages 35 to 44. Fortunately, making healthy changes to your lifestyle can help to prevent or manage heart conditions and improve your overall health at the same time. Here are some heart-smart habits that every busy mum should know.
Heart-smart habits:
Eat Healthy Lunches, and Snacks
Most mums put a lot of effort into making healthy meals for their families. Some even wake up at the crack of dawn to make nutritious packed lunches for their kids. But when it's time for them to eat, many busy mums resort to having quick fry-ups or instant meals to save time. In general, the majority of Australians eat unhealthy food, as only 7 per cent of them consume a healthy diet that's in line with the Australian Dietary Guidelines.
Having a poor diet not only adds inches to your waistline but it also significantly increases your risk of heart disease. If you're already experiencing specific symptoms, such as a fluttering or pounding heartbeat, talk to your doctor and see if you need medical tests. An electrocardiogram or an ECG can identify whether your heart rhythm is abnormal or if you have a heart condition. Your health provider may prescribe medication or treatment, and you may also be advised to adjust your diet.
To improve eating habits, mums should make it a point to be mindful of their food choices, even if they're preparing a meal just for themselves. So, for instance, if you're making healthy packed lunches for your kids, why not make some for yourself, too, and then eat it later? You can also prepare some healthy snacks in advance over the weekend by cutting up veggies or fruits. Put them in containers and place them in the fridge so you can have something to quell the hunger pangs in a pinch. If you don't have time to cook a full meal for yourself, plan on having something simple yet nutritious, like a bagged salad– just add some protein, like tuna chunks or leftover chicken, plus a good sprinkle of parmesan cheese for flavour.
Get Active
Getting enough exercise not only makes you stronger but also lowers stress and improves cardiovascular health at the same time. A lot of busy mums don't have time to go to the gym, but there are other ways that you can stay physically active while looking after your family. Try riding a bike when going out for errands or going on a short walk before picking the kids up from school. You can also invest in exercise equipment if you spend a lot of time indoors or if you're working from home. A bike desk can help you to get moving while you're on your computer, or consider a standing desk and a walking pad combo to keep fit at home.
You can also sneak exercise into your day to strengthen your muscles and improve balance and flexibility without having to do a whole workout routine. Try doing some light stretches and lunges upon waking up, then jog in place or do some jumping jacks for two minutes to get your heart rate up. To boost your cardio fitness, plan on taking the stairs instead of the elevator or escalator if you're only going to the next floor. Better yet, initiate a game of tag with your little ones, go on a hiking date with your partner, or go wall climbing with your friends on the weekends. Add some fun to working out so you'll look forward to doing it again and again.
Stay Hydrated
We've always known that staying hydrated is essential to flush out toxins and to keep our skin healthy. But did you know that it can also help to improve cardiovascular health? According to the Heart Research Institute, proper hydration is necessary because it helps the heart to easily pump blood through the blood vessels. It also helps to prevent unnecessary strain on your heart since dehydration can make the heart pump faster.
Whether you're at work, doing chores, or going around town to do some errands, make it a habit to carry a refillable water bottle with you and take frequent sips throughout the day. If you need some motivation to up your fluid intake, try getting a cute, spill-proof water bottle or tumbler, fill it up, and place it on your desk or in your bag. Hate the taste of plain water? Make some flavoured water by adding sliced lemons and cucumbers to a pitcher of cold water. You can also make some herb and fruit-infused water by adding mint leaves and sliced strawberries or sliced blueberries, lemon, and a few sprigs of rosemary to still or sparkling water.
Take Time to De-stress
Mums deal with stress nearly every day, and it's easy to shrug it off and consider it as a normal part of life. However, studies suggest that long-term stress can increase blood pressure, blood cholesterol, and blood sugar, which can lead to heart disease. To manage stress and keep your heart healthy, try to get at least 30 minutes of exercise daily to lower blood pressure, and do relaxing activities such as deep breathing exercises or meditation to reduce anxiety and negative emotions.
Something as simple as a bath can also help to melt away stress and keep you calm, so once the kids are asleep, plan on taking a long soak in your bathroom. Add some bath salts or a bath bomb to the water, light some candles, and play some soothing music to help you relax. You may also want to drink some lavender tea or decaffeinated fruit teas to stay hydrated and to help you slip into deep sleep later.
You may also want to ask your loved ones for help to do some tasks or chores around the house if you're feeling overwhelmed. At least once a month, make it a point to do something nice for yourself. It can be anything like getting a massage or a manicure or just having a coffee with a friend. Doing things like these can ease stress so you can be healthier and happier while caring for your family.
The Wrap on Heart-smart Habits
Women have a high risk of developing heart disease, so mums should prioritise their heart health by de-stressing, eating healthy meals, and making time for exercise. If you experience heart symptoms or suspect that you may have heart disease, see your doctor for proper diagnosis and treatment.
