Reclaim Your Health During National Heart Month

In 1964 President Lyndon B. Johnson-the victim of a heart attack himself-- proclaimed February to be American Heart Month. Since that time U.S. presidents have annually made the same proclamation each February in an effort to spotlight heart disease, which is the No. 1 killer of Americans.

The first Friday of American Heart Month, February 4 is National Wear Red Day as proclaimed by the American Heart Association (AHA), as part of its Go Red for Women initiative. The AHA encourages women everywhere to wear red on that date to raise awareness of the prevalence of heart disease in women. In fact, cardiovascular disease is the No. 1 killer of women, claiming more lives than all forms of cancer combined. Black and Hispanic women are disproportionately impacted by heart disease and strokes.

This February as the nation observes the 58th consecutive American Heart Month, the AHA is urging all Americans to reclaim control of their mental and physical well-being following two difficult years of the COVID-19 pandemic. One way to reclaim your well-being is to get moving. The AHA recommends at least 150 minutes of moderate- intensity physical activity each week, but if you have been sedentary or exercise very little, always begin slowly and work up the intensity as you go.

The beginning of a new year is a good time to adopt a new fitness routine, and outdoor activities such as walking can safely be done in winter weather. "There's actually some advantages to working out in cold weather – with no heat and humidity to deal with you may be able to work out longer in cold weather which means you can burn even more calories. It's also a great way to get much needed vitamin D from the sunlight, which can help elevate your mood," said John A. Osborne, M.D., Ph.D., FACC, FNLA, Founder and Director State of the Heart Cardiology, Metroplex Cardiology. "Research shows that exercise also boosts your immunity during the cold and flu season, which can be especially important in dealing with possible COVID infection."

If you do head outdoors to exercise or even to shovel snow, Osborne offers some precautions to consider. Being outdoors in winter brings the obvious concerns of frostbite or unsafe driving conditions, but also keep in mind the impact cold weather has on your cardiovascular system. Osborne says cold weather causes blood vessels to contract and coronary arteries to constrict, which can raise blood pressure, increasing the risk for heart attack or stroke. "Strenuous activities such as walking through heavy snow or snow shoveling can add stressors to the heart that people aren't normally used to," he says. "Our hearts also have to work extra hard in cold weather to keep a healthy body temperature." While exercise is important, make sure you're not overexerting yourself in the cold winter months and stay hydrated by drinking plenty of water. If outdoor exercises are not for you try indoor activities such as yoga, dancing, mall walking, bowling, or active housework like vacuuming. If you have had a heart attack or stroke be sure to check with your doctor before beginning any exercise program.

Another way to reclaim your well-being is to reexamine your dietary habits. Adding more fruits and vegetables to your diet is good for both your body and your mind. They are among the most versatile, convenient, and affordable foods you can eat, and they come fresh, frozen, canned, and dried. Fruits and vegetables are typically free of trans fat, saturated fat, and sodium and loaded with nutrients, fiber, and even water.

When shopping, the AHA recommends that you read food labels and choose items with the lowest amounts of sodium, saturated fat, trans fat, and added sugars. Read labels to ensure foods claiming to be "healthy" and "fat free" are actually as they claim. Also be aware of added calories in typical cold-weather drinks such as specialty lattes and hot chocolate, which can be loaded with added sugars and fat.

Find more healthy living ideas and ways to reclaim your well-being by visiting the AHA's website at http://www.heart.org. The Detroit office of the AHA can be reached at 248-936-5800.