By Stephanie Simons,
Head Pharmacist,
Lindo’s Pharmacy in Devonshire
Do you ever see something and think: ‘That does my heart good!’ Maybe it’s just an everyday sight – a particularly peachy sunset. Or a photo of loved ones, shared on social media. Or maybe witnessing a random act of kindness. Often, these moments occur when we stop and take the time to notice what’s going on around us. And they can make us feel irrationally but blissfully happy.
But what if we thought about it literally, rather than metaphorically? What does your heart good, in the medical sense? It seems a fitting question in February, which is international Heart Health month. And you’ll be pleased to know that there are some very easy things you can do to help your ticker…
DIET
One of the main ways to improve your heart health is to improve your diet. Are you getting enough of the good stuff? Like fish – which is full of Omega-3 oil. Medical experts recommend two helpings of fish a week. Preferably oily ones (like tuna, mackerel or sardines). We stock fresh fish in our supermarket – but tinned is good, too.
We also stock Omega 3 supplements – in case fish is not your dish – but talk to one of our helpful pharmacists about whether they are suitable for you. Some folks (those allergic to shellfish, for instance, and pregnant women) should not be taking them. There are also plant-based Omega-3 products as alternatives.
Nuts are also a great source of good fats and fibre – and hence a perfect heart healthy snack. But remember to keep those portions small. Just a handful. And avoid salty processed nuts (dry roasted, honey roasted). Plain roasted ones are best.
Finally – don’t faint – but dark chocolate could be your heart’s friend. Not just any old chocolate. It’s got to be at least 70 per cent cocoa content; and not full of sugar or other heart unhealthy bits (toffee!). Again, you’ll have to exercise some restraint. Doctors recommend 1-2 ounces a day. A morsel, not a mountain.
EXERCISE
Regular, gentle exercise is good for your heart, whatever your age. Nobody is saying you have to take up jogging at 92, but why not try to incorporate a bit more exercise into your daily routine? Take the stairs at the office, instead of the elevator. If it’s safe to do so (as in, there is a sidewalk or verge) get off the bus one stop earlier and walk a little bit further. Or take the first parking space you see, rather than aiming for the one right outside the door. Not only will you do your heart a favour; you may also see things you miss, when you’re stuck in traffic. Things that will lift your heart!
STOP SMOKING
We’ve been here before. If you don’t know by now that smoking is bad for just about every bit of your body, you’ve really not been paying attention.
But clearly the problem is that for most smokers, it’s not a lifestyle choice, but an addiction.
If you want to stop – and have tried and failed before – talk to your GP about how you can wean yourself off the habit. Or talk to one of our pharmacists. We stock a number of products that can help you in your fight.
LIMIT YOUR DRINKING
We have just escaped the clutches of Dry January. And unless you are planning to follow that with giving up alcohol for Lent – a rare double – you’ll no doubt be raising a glass to getting back to ‘normal’.
But like smoking, we all know that even ‘normal’ moderate drinking is not great for our health.
If you are determined to drink, why not think about replacing that Dark & Stormy, or bottle of beer, with a medium glass of red wine?
Studies have shown that in controlled amounts, red wine can help to lower sugar levels in your blood, and reduce cholesterol, too. Both good developments for your heart. There are conditions, though. Having a glass of red wine with a meal is better for you than having one on its own. Just saying.
LOOK AFTER YOUR TEETH!
Weird as it sounds, good oral care can also help your heart stay healthy. Many medical studies have shown that people with poor oral health – gum disease, for instance – have much higher rates of cardiovascular disease. Doctors are still trying to figure out why this might be. One theory is that bacteria from your mouth can travel through the bloodstream to your heart, and cause issues there. Whatever the reason, though, it makes sense to look after your teeth and gums. Make sure you like your toothbrush! We’ve got a large selection to choose from. Ditto your toothpaste. And don’t forget the dental floss – a major weapon in the fight against gum disease.
BE MORE CHILL
Yes, it’s an annoying expression, but the idea is a good one. Keeping stress levels low is a good way to look after your ticker, because stress – as the name suggests – puts strain on your heart. There are some easy ways to do this. Yoga, or mindfulness, is one. But if that’s a bit hippy dippy for you, what about a walk? Some bits of Bermuda are not designed for walking – and you don’t want to help your heart and wind up in ER after being clipped by a car. But we do have some lovely parks and nature reserves where you could spend a happy (and healthy) 20 minutes stretching your legs and enjoying some ‘That does my heart good!’ moments.
Stephanie Simons is the head pharmacist at Lindo’s Pharmacy in Devonshire. She earned her Bachelor of Science in Pharmacy at Massachusetts College of Pharmacy and has been practicing for over 20 years. She is a registered pharmacist with the Bermuda Pharmacy Council and is a member of the Bermuda Pharmaceutical Association.
