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How to Spring Clean Your Health in 4 Steps

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how to spring clean your health

Spring is a time of renewal, a time to roll up your sleeves and clean out that cluttered garage or attic. Like your home, your health can be neglected and start to collect (metaphorical) dust. Spring is the perfect time to get your health back on track.

The American Heart Association offers some easy ways to spring clean your health, with the help of their health experts:

Clear out clutter

Spring cleaning can create peace of mind and keep you moving. Dig into closets, the garage, and the attic, and get rid of junk that’s been piling up. Clean baseboards. Wash windows, and let the sunshine in.

Sure, it may sound like plain old labor, but it can also be healthy. Remember, physical activity is not strictly defined as working out at a gym or running laps around a track. General house cleaning can burn up to 136 calories per hour. Moving heavy items and carrying boxes can increase that to 340 calories per hour, according to the website Calorie Lab.

“So, pump up the music and start cleaning out the closets. Add in a few dance moves to step up the fun,” said Teresa Kay-Aba Kennedy, a holistic health counselor, a Harvard Business School-trained strategist and an American Heart Association spokeswoman.

Besides helping with physical activity, clearing away clutter can remove “visual noise” from your daily life, Kennedy said.

Furthermore, your “junk” may have financial value, she noted. Donating household items to a charity not only helps others who need those pots and pans and clothes, but it brings the added benefit of a potential tax deduction. For guidance on charitable deductions, check with the IRS or your accountant.

Keep your food supply updated and healthy

Your kitchen may be due for some spring cleaning, too.

“One aspect of spring cleaning is to literally clear the cupboards,” Kennedy said. A kitchen filled with the wrong kinds of food can sabotage your healthy eating intentions. Kennedy advises keeping the refrigerator organized and throwing out leftovers after three days.

Then, as you restock, add more fruits, vegetables, whole grains and fish.

Experiment with spices to reduce salt intake while keeping your food tasty. Try to reduce your reliance on processed meals and snacks, and avoid added sugars in foods and beverages. With basketball’s March Madness upon us, marathon television watching and unhealthy snacking with friends could be in your future.

For healthier eating at these social events, consider taking something to the party that you can munch on without hurting your healthy eating plan. Think about bringing along some plantain chips instead of potato chips. Or hummus instead of sour cream-based dip.

Get outside

To manage stress and boost your mood, go outdoors and spruce up your yard or patio. Pulling weeds, lifting rocks, carrying pots, and pushing a wheelbarrow all increase your physical activity. Gardening uses several muscles and can help with flexibility and strength. Think about all those squats that tend to come with yard work. That’s exercise.

Creating a pleasant outdoor space can also help you find a “zone of peace” for sitting and reflecting, Kennedy said. Studies have indicated that regular interaction with the natural environment can result in a range of health benefits.

“Getting back to nature can help you connect with yourself and improve your overall sense of well-being,” she said.

Looking ahead

Along with contributing to your overall health, physical activity helps you get ready for the shorts and swimsuits of an upcoming spring or summer vacation. It also prepares you for the physical challenges of a special outdoor outing you may be planning.

Doctors recommend at least 30 minutes of moderate physical activity at least five days a week on average. That’s part of the American Heart Association’s “Life’s Simple 7,” specific behaviors and factors that have the biggest impact on heart health. In addition to getting active, the list includes eating better, losing weight, controlling cholesterol, managing blood pressure, reducing blood sugar and quitting smoking.

Keep in mind that physical activity can be as simple as taking a brisk walk, dancing, or taking the stairs instead of an elevator.

Maintaining your exercise momentum may come down to knowing the “motivating why,” Kennedy said. Then, the “how” to do it becomes easier.

Also make sure you’re eating right and getting plenty of sleep!

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Duluth, Mankato, Rochester, Appleton and Anchorage for select classes.

Tips for Heart-Healthy Eating in 2018

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Tips for Heart-Healthy Eating in 2018

Is healthy eating on your list of resolutions for 2018? There are many reasons to adopt a better diet – weight loss, more energy, better overall health and more. But did you know that healthy eating can also help your heart? Here are a few heart-healthy eating tips from the American Heart Association.

Don’t Go On a Diet – Make a Lifestyle Change

When embarking on a new healthy eating plan, think of it not as a short-term fix, but as a lifetime change to your eating habits. Don’t completely overhaul your diet at once, but make small, achievable changes. Once you’ve mastered those, make more. Need somewhere to start? Focus on adding in one or two servings of fruit or vegetables or drinking one fewer sugary beverage per day. Then go from there.

Cook and Eat at Home

Restaurants – especially fast food or quick service eateries – are notorious for their high sodium levels. Since sodium is a major contributor to heart attack and stroke, being able to know and control the amount of sodium in your food is essential for minimizing heart disease risk. You can also substitute healthier ingredients – brown rice instead of white, for example – and you’ll save a lot of money in the process!

Watch What You Drink

The added sugar in soda, juice, energy drinks, specialty coffee or other sweetened beverages can significantly increase your calorie intake. In addition, multiple studies have found links between added sugar and a heightened risk of heart disease. Drink water in place of sugary beverages to minimize your risk. Experts also recommend limiting alcohol to one drink per day for women and one to two drinks per day for men.

It’s important to know your heart disease risk and take action to minimize it. It’s even more important to know what to do if someone you love experiences a heart attack or sudden cardiac arrest. HeartCert offers affordable CPR and First Aid classes for all levels of experience. Get in touch to learn more.

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Duluth, Mankato, Rochester, Appleton and Anchorage for select classes.

Catch More Zzzzs to Reduce Your Risk of Heart Disease

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By now, we all know the importance of sleep for physical and mental health. Getting the right amount of high-quality sleep every night has many benefits, from increased mental acuity to better skin to a lower weight, and much more. Did you also know that getting enough Zzzzs every night can reduce your risk of heart disease?

In a recent study reported by the American Heart Association, researchers found that adults who got adequate, quality sleep had fewer early signs of heart disease than those who slept either too much or too little, or who reported lower rest quality.

Specifically, the study found that those who slept five or fewer hours per night had 50 percent more calcium in their coronary arteries than those who got seven hours of sleep. But more isn’t always better: those who slept nine or more hours per night had 70 percent more coronary calcium than those who slept seven hours.

The study also showed that sleep quality matters. Participants who reported getting restless, wakeful or otherwise low-quality sleep had 20 percent more coronary calcium than those who regularly achieved restful sleep. Researchers believe that, for reducing heart disease risk, quality may be more important than time. “Adults with poor sleep quality have stiffer arteries than those who sleep seven hours a day,” said Yoosoo Chang, M.D., the study’s lead author.

If you struggle to get enough high-quality, restful sleep, here are a few things that can help you and reduce your heart disease risk in the process.

  • Don’t look at your phone or any other screens for at least one hour before bedtime.
  • Play white noise, and keep your bedroom cool.
  • Go to bed and wake up at the same time every day, even on weekends.
  • Have a high-protein, low-sugar snack shortly before bedtime.
  • Consume sleep-promoting foods and drinks, such as tart cherry juice or chamomile tea, in the evening.

Because heart disease remains the number one killer of men and women in the United States, it’s important to minimize your heart disease risk factors, and to know what to do if someone you love experiences a heart attack or sudden cardiac arrest. HeartCert offers affordable CPR and First Aid classes for all levels of experience. Get in touch to learn more.

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Duluth, Mankato, Rochester, Appleton and Anchorage for select classes.