Matters of the Heart
- Robin S.
- Feb 14, 2021
- 5 min read
The Physical Heart
When it comes to matters of the heart in the month of February, there is more than one focus other than chocolate, flowers, and a nice dinner. I am referring to that beautiful organ that sits inside the middle of your chest, your heart.
February is American Heart Month, and I would like to take this opportunity to bring some attention and awareness to the importance of cardiovascular health and what you can do to mitigate the risk of cardiovascular disease. During the month of February, it is an excellent opportunity for us to remind ourselves to be conscious of good heart health. With the stats and information, I will share below, there will be no question about the importance of heart health and the importance of handling our heart with care.
Cardiovascular facts:
One person dies every 36 seconds in the United States from cardiovascular disease. About 840,000 Americans die from heart disease each year—that’s 2300 people per day
Cardiovascular disease is the No. 1 killer of women, causing 1 in 3 deaths each year. That’s approximately one woman every minute!
The average heart is the size of a fist in an adult.
Your heart will beat about 115,000 times each day.
Your heart pumps about 2,000 gallons of blood every day and beats about 42 million times over the course of a year.
Other Risk Factors:
· Obesity
· High Blood Pressure
· Diabetes
· High Cholesterol
· Poor Diet
· Smoking
· Stress
· Inactivity
What you can do to protect yourself from cardiovascular diseases?
1. Know your numbers: Awareness is the first step to preventing or treating heart disease. See a doctor to assess your heart disease risk factors and get regular checkups. Work with your health care professional to keep your blood pressure, cholesterol, and blood sugar/diabetes at normal levels and under control.
2. Reduce the salt intake, and increase the fruits, vegetables, and whole grains in your diet. •
3. Be physically active 30 minutes of activity every day
4. Maintain a healthy weight
5. Don’t smoke by speaking to your health care professional to discuss the many methods that can help you kick the habit. Or call 1-800-QUIT-NOW today or visit www.smokefree.gov
6. Limit stress, you can’t always avoid stress in your life try to manage stress by deep breathing practice and meditation. Remember laughing is good for your heart. It reduces stress and gives a boost to your immune system.
Food for a Healthy Heart
Grains
Quinoa
Barley
Lentils
Millet
Farro
Rolled & Steel Cut Oats
Meat
Chickpeas
Black Beans
Seeds/Nuts
Mushrooms
Milk
Hemp Milk
Almond/Cashew/Macadamia Milk
Coconut Milk
Rice Milk
Greek Yogurt
Sugar
Maple Syrup
Raw Honey
Dates
Stevia Leaf
Coconut Sugar
Monk Sugar
Fat
Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil
Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews)Avocado
Extra Virgin Olive Oil
Coconut Oil
The Emotional Heart
Inside the Heart of Forgiveness
Studies have shown that forgiving others produces strong physical and psychological benefits for the one who forgives. They have found that the act of forgiveness can reap huge rewards for your health, lowering the risk of heart attack; improving cholesterol levels and sleep; and reducing pain, blood pressure, and levels of anxiety, depression and stress. Forgiveness may not always be easy, but it can be easier with a few exercises and the right mindset. First, keep in mind that forgiveness is something you do for yourself to sever your emotional attachment to what happened.
Six Keys to Forgiveness
1. Know what forgiveness is and why it matters
Forgiveness is about goodness, about extending mercy to those who’ve harmed us, even if they don’t “deserve” it. Forgiveness is for our own growth and happiness. When we hold on to hurt, pain, resentment, and anger it harms us far more than it harms the one who hurt us and can keep us feeling like a victim. Forgiveness frees us to live in the present.
2. Become “forgivingly fit”
Practicing inner fitness will and making positive changes are all components of becoming “forgivingly fit” Very similarly to your physical exercise routine that targets a certain area of your body, by you incorporating regular forgiveness workouts in your everyday life. Make a conscious effort not to talk down or bad about the person who hurt you Try to make a practice of seeing the good in everyone Find ways to show love and compassion in small ways in your everyday encounters.
3. Address your inner pain
There are many forms of emotional pain that develop into anxiety, depression, lack of trust, and anger to name a few. These hurts and negative experiences have contributed to your inner pain and should be acknowledged. This inner pain could have been caused from childhood trauma, physical harm, mistreatment by spouse, coworker, peer or even yourself. In order to experience emotional healing, it is very important to explore the path of forgiveness. You may be able to work through this inner pain on your own, or you may need assistance from a therapist. The most important thing to remember is to stat the process of healing and forgiveness.
4. Develop a forgiving mind through empathy
Empathy helps us to recognize that people are always acting and reacting from their own injury, not from the desire to do us harm. It goes beyond conditions, judgment, and expectation. When we empathize, we can imagine, had we lived someone else’s life, we might have made the same choices as they have made. It’s how we feel if we allow ourselves to walk a mile in someone else’s shoes.
5. Forgive yourself
In self-forgiveness, you honor yourself as a person, even if you are imperfect. If you are not feeling lovable because of actions you’ve taken, you may need to work on self-forgiveness and offer to yourself what you offer to others who have hurt you. Remember it’s very important to take care of yourself as you might engage in harmful acts to yourself as forms of self-punishment. Be aware and recognize if this happens and move toward self-compassion. Be gentle with yourself.
6. Develop a forgiving heart
When we overcome pain and suffering, we gain a better understanding of what it means to be humble, courageous, and loving in the world that perhaps has not been so nice to us. People who forgive eventually find ways to open their hearts by shedding bitterness and replacing it with love. We may be moved to create an atmosphere of forgiveness in our homes and workplaces, to help others who may have had like experiences. Making a choice to heal and use your testimony to help someone else can not only be beneficial for the one you help but, it will bring you joy and heal your heart.
When you chose to forgive, forgiveness will set you free. Remember, forgiveness is not something you give others, forgiveness is a gift you give to yourself.
Affirmations:
I am releasing the past
I forgive myself from past mistakes, I grow from them
I release unforgiveness I have stored in my heart
I am deserving of Love
-Robin Simmons
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