If you’ve found your way to this article, you’re probably thinking about how to keep your heart health and metabolic function in good shape.
Or maybe you’re just wondering is February Heart Health Month?
Either way, it’s no secret that one of the keys to a long life is a healthy heart!
This is why, for the entire month of February, we’re celebrating Heart Health Month! Our goal for Heart Health Month is to arm you with the five best ways to prevent heart disease and keep your heart working optimally.
The updated statistics from last year’s Heart Health Month 2024 don’t look good. In fact, about a third of adults will suffer from metabolic syndrome and more than fifty percent of people in the US will suffer from heart disease in their lifetime.
For American Heart Health Month, we’ve packed this article full of tips on how to improve your overall heart health. Our registered dietitian is also hosting a virtual conversation on anti-inflammatory diets on February 10. An anti-inflammatory diet is one of the key secrets to optimal heart health.
But for now, stick around if you want to know:
- How your metabolic health is linked to heart health
- Which Heart Health Month red flags to watch out for
- Our top 5 Heart Health Month tips
By the end of Heart Health Month and this article, you’ll know exactly which symptoms to look out for and what you can do to get your heart into optimal shape!
The Link Between Metabolic Syndrome and Heart Health
Most people know metabolic health is linked to heart health but may not know the extent of the connection. Heart Health Month is the perfect time to talk about it!
Our metabolic function is the process in which our body turns food and drink into energy. But if our metabolic system starts to struggle, we may start to experience metabolic syndrome. This is an umbrella term for a number of serious health conditions including:
- High blood pressure
- High blood sugar
- High cholesterol
- Excess body fat around the waist
- Abnormal triglyceride levels
Experiencing these conditions individually does not mean you have metabolic syndrome. However when these conditions occur together then you have a higher risk of developing more serious illnesses such as:
- Heart disease
- Stroke
- Type 2 diabetes
Synergy Integrative Health & Wellness takes these conditions very seriously and clients are able to test extensively at our clinic to prevent and rule out heart complications.
Identifying Heart Health Month ‘Red’ Flags
Heart Health Month is all about early prevention and minimizing heart risk.
Here are five Heart Health Month ‘red’ flags that may indicate that your metabolic function is struggling and that your heart may be at risk.
Red Flat #1 – Low Energy Levels
This is the opposite of the energy we want to bring to Heart Health Month but this is the first major sign that your metabolic function may be slightly off course.
Sensitivity to glucose can lead to blood sugar spikes and a surge in insulin followed by a drastic drop in blood sugar levels. This irregular pattern and drop in blood sugar levels can often cause people to feel fatigued and lacking in energy.
Red Flag #2 – Brain Fog
Brain fog usually accompanies a number of illnesses including hormonal imbalances and autoimmune dysfunctions such as lupus. However, brain fog can also be a symptom of metabolic syndrome.
An inability to regulate glucose can lead to a surplus of glucose circulating in the bloodstream making it difficult for your brain to process information clearly.
Red Flag #3 – Mood Changes
Blood sugar spikes that occur too rapidly can influence our emotions and cause us to feel sad or even depressed. This happens in particular when the foods we eat are high on the glycemic index.
Conversely, when your body lacks glucose and your blood sugar drops, your adrenal glands produce stress hormones including adrenaline and cortisol which can leave us feeling stressed and combative.
Red Flag #4 – Difficulty Losing Weight
Obesity is always front and center during Heart Health Month. But gaining weight and being unable to lose it may be another sign of poor metabolic function.
Blood sugar spikes can cause insulin spikes and when insulin is high, it’s impossible to burn fat which makes it difficult to shed those pounds.
Red Flag #5 – Acne
Acne might be a thing of the past for most people but many people dealing with metabolic syndrome will tell you that acne is still an issue.
High glycemic foods trigger glucose production which can trigger inflammation in your body and an overproduction of sebum, causing acne flare ups.
Top 5 Heart Health Month Tips
Want to make some changes this Heart Health Month? We’re challenging you to follow our favorite Heart Health Month tips to prevent metabolic dysfunction and support your heart long term!
Healthy Heart Tip #1 – Eat Your Carbs Last
Our first Heart Health Month tip is to reduce the amount of carbohydrates you eat and prioritize protein which is crucial for stabilizing your blood sugar levels throughout your day.
Eating carbs last during your meals can also make a difference. Try eating your vegetables first, protein next (30g per meal) and finishing with carbs. Don’t eat sweets on an empty stomach!
Healthy Heart Tip #2 – Sleep
Are you getting enough sleep?
Our Heart Health Month challenge is not only a time to go hard but also go home and climb into bed for a good night’s rest.
Eight hours of sleep per night is what you should be aiming for to ensure that your metabolic system is functioning as well as it can.
Healthy Heart Tip #3 – Exercise
No surprises here – exercising had to make it into the list. Heart Health Month is all about creating healthy routines that support your heart!
If exercising is not a part of your usual routine, start with daily walks and a weekend hike.
Too cold outside? Turn on Youtube and participate in an online yoga class. The possibilities are endless. All that’s required is that you move and increase your heart rate for about thirty minutes each day.
Healthy Heart Tip #4 – Get Daily Sun
Low levels of vitamin D is a common symptom in people with poor metabolic health.
During winter it may be difficult to get enough sunlight and individuals with higher levels of melanin may also find this a challenge.
It’s always best to get your supplements from a whole food source and cod liver oil (cold-pressed is even better) is high in vitamin D and vitamin A. A teaspoon a day or multiple days a week can help to increase your body’s vitamin D levels and support your heart.
Healthy Heart Tip #5 – Eat Inflammation Fighting Foods
This might be the best part of Heart Health Month – eating delicious meals! Incorporate inflammation fighting foods into your diet every day. It’s a win-win as these foods taste amazing AND are also great at reducing inflammation.
If you’re curious about what an anti-inflammatory diet looks like (think avocado, wild caught salmon, olive oil and curcumin), Synergy’s own registered dietitian nutritionist is hosting a FREE virtual conversation on anti-inflammatory diets on February 10.
She’ll be sharing exactly how she has helped her clients reduce inflammation in their bodies and how you can as well – register HERE!
Take Synergy’s Oak Park Heart Health Month Challenge
Heart Health Month might only be twenty-eight days but the benefits of improving your metabolic function last a lifetime!
Synergy’s Heart Health Month challenge is all about manageable change. For the whole month of Heart Health Month, try and incorporate as many of the 5 healthy heart tips into your day as possible.
High level testing and the right nutrition is also a crucial step for a healthy heart and metabolic function.
That’s why Synergy Integrative Health & Wellness provides extensive testing, tailored health coaching and nutritional support to all of our clients. Every month of the year, not just during Heart Health Month!
Looking for a way to improve your heart health and metabolic function this Heart Health Month? Book in a consultation at Oak Park with our incredibly experienced nurse practitioner today. If you’re ready to see tangible results, we can’t wait to help you become the healthiest you’ve ever been!