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How to Stay Healthy This Winter

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Many of us grew up believing that simply being outside in cold weather would cause us to get sick. No matter what your grandma says, that isn’t the case. Cold temperatures alone won’t make you sick. However, winter brings snow, ice, slippery roads, time indoors, less sunlight and greater isolation, all of which can make it tougher to stay healthy.

According to the American Heart Association, research shows an association between colder air temperatures and negative impacts on cardiovascular health. In addition, viruses have been found to survive and reproduce more easily in colder and dryer winter air.

photo credit: @ginny9119 accessed 12/29/21 via CC0

Here are a few ways to stay healthy throughout the winter months.

Be Heart Aware

If you’ve been diagnosed with heart disease or have a history of heart issues, be especially cautious in cold weather. Don’t overexert yourself shoveling show or trying a new winter sport. Stay active, but take it easy and monitor your health.

Read: Is Heart Attack Risk Higher in Winter?

Continue with Pandemic Precautions

Many of the preventative measures we’ve been taking against COVID will help protect against the flu and colds. Continue to practice good hand hygiene, wear a mask, social distance, and stay home as much as possible.

Boost Your Immune System

All of the actions that keep you healthy throughout the year will also help protect your health during flu season. These include physical activity, healthy eating, quality sleep, reducing sodium, minimizing stress, and quitting smoking.

Take a CPR Training Course

More than 350,000 cardiac arrests occur outside of the hospital in the United States every year, the majority of which take place in the home. When CPR is administered immediately after cardiac arrest, the chance of survival is doubled or even tripled.

Register For a CPR Class

Help those you love stay healthy by taking a virtual or in-person CPR training course with HeartCert! Visit our locations page to find a class near you.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

How to Minimize Holiday Stress

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The holiday season is special, memorable, and fun – but it can also be busy, demanding, and tense. The impact of stress on heart health has been well documented, so it’s important to do what you can to minimize holiday stress. Mindfulness can be a powerful tool to maintain perspective and stay calm through the chaos. We have a few tips, which we’ll share below.

holiday stress
photo credit: @julia-volk accessed 11/29/21 via CC0

What is Mindfulness?

Mindfulness is a practice of noticing when you get distracted – by to-dos, past or future events, news or other events – and bringing your attention to the present. It’s been shown to decrease stress and increase calm, and it can make your holidays more enjoyable.

Read More: The Link Between Heart Health and Mental Health

Use Mindfulness to Minimize Holiday Stress

Here are four tips from Johns Hopkins on staying mindful this holiday season

  1. Recognize What Really Matters: As you’re shopping, wrapping, baking or cooking, try to stay present and connected to the season. Waiting in line or stuck in traffic? Use those moments to take a deep breath and reflect.
  2. Let Good be Good Enough: We want everything to be perfect at the holidays, but that’s an unrealistic expectation. Acknowledge that imperfection is normal and inevitable.
  3. Respond to Stressors with Kindness: Understand that most people are stressed during the holidays, and extend kindness whenever possible.

One of the best ways to ensure that those you love stay healthy all season long is to learn CPR. HeartCert offers a wide variety of CPR and first aid training courses, both virtually and in person. Find a training center near you at https://heartcertcpr.com/locations/.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

How to Minimize Holiday Stress

by Leave a Comment

The holiday season is special, memorable, and fun – but it can also be busy, demanding, and tense. The impact of stress on heart health has been well documented, so it’s important to do what you can to minimize holiday stress. Mindfulness can be a powerful tool to maintain perspective and stay calm through the chaos. We have a few tips, which we’ll share below.

holiday stress
photo credit: @julia-volk accessed 11/29/21 via CC0

What is Mindfulness?

Mindfulness is a practice of noticing when you get distracted – by to-dos, past or future events, news or other events – and bringing your attention to the present. It’s been shown to decrease stress and increase calm, and it can make your holidays more enjoyable.

Read More: The Link Between Heart Health and Mental Health

Use Mindfulness to Minimize Holiday Stress

Here are four tips from Johns Hopkins on staying mindful this holiday season

  1. Recognize What Really Matters: As you’re shopping, wrapping, baking or cooking, try to stay present and connected to the season. Waiting in line or stuck in traffic? Use those moments to take a deep breath and reflect.
  2. Let Good be Good Enough: We want everything to be perfect at the holidays, but that’s an unrealistic expectation. Acknowledge that imperfection is normal and inevitable.
  3. Respond to Stressors with Kindness: Understand that most people are stressed during the holidays, and extend kindness whenever possible.

One of the best ways to ensure that those you love stay healthy all season long is to learn CPR. HeartCert offers a wide variety of CPR and first aid training courses, both virtually and in person. Find a training center near you at https://heartcertcpr.com/locations/.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

Sugary Drinks Could Harm Heart Health

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If you’re working to lower the amount of sugar in your diet, don’t overlook your beverages. Nearly half of all added sugars consumed in the average American diet come in the form of sugar-sweetened beverages. The link between sugary drinks and heart disease has long been known, but new research is showing just how close that link is.

How Sugary Drinks Raise Heart Disease Risk

sugary drinks
photo credit: @breakingpic accessed 11/5/21 via CC0

In an observational study of 106,000 women with an average age of 52, researchers found a 20% greater likelihood of cardiovascular disease in those who consumed one or more sugar-sweetened drinks per day. Interestingly, fruit drinks with added sugar correlated to a 42% greater likelihood of disease.

There are several ways in which sugary drinks may increase heart disease risk. Elevated levels of sugar and insulin in the blood can lead to inflammation, insulin resistance, diabetes and high cholesterol. High blood sugar can also cause an increased appetite, weight gain and obesity. All of these are risk factors for cardiovascular disease.

What’s the best way to reduce the risk of heart disease from sugar-sweetened beverages? Drink less of them! Start with replacing just one per day with water or a drink with no added sugar (staying away from artificial sweeteners, if possible). Consider infusing fruit in water for added flavor and health benefits.

Want to do more to protect the hearts of those you love? Learn CPR! Sign up for a CPR training course with HeartCert CPR. We offer virtual, hybrid, and in-person courses to fit your busy schedule.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

How to Stay Hydrated – and Why It’s Critical for Heart Health

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It’s been a hot, dry summer in Minnesota and across much of the country. Whether you’re exercising, playing or dining outdoors, or just sitting in the sun, it’s easy to get dehydrated without even knowing it. But staying well-hydrated is important for your heart and health.

photo credit: @enginakyurt accessed 8/6/21 via CC0

Here are a few tips from the American Heart Association on maintaining good hydration, no matter the weather.

The Importance of Good Hydration

When your body is sufficiently hydrated, the heart is more easily able to pump blood. Essentially, your heart doesn’t have to work as hard. Your muscles are also able to work more efficiently.

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Signs and Symptoms of Dehydration

The amount of water a person needs varies based on climate, clothing, body composition, medical conditions, and activity level. Therefore, it can be difficult to tell when you’re dehydrated until you begin suffering adverse effects.

To catch dehydration before it causes harm, pay attention to your thirst level. If you’re thirsty, you’re already dehydrated. The color of your urine is a good indicator as well. If it’s dark, that’s a sign to drink more fluids.

How to Stay Hydrated

  1. Drink water before and during exercise or time outside, not just when you’re done.
  2. Drink electrolyte drinks during high-intensity activities (but watch out for added sugar)
  3. Eat foods containing water, such as fruit
  4. Avoid fruit juices or soda, as they can upset the stomach if you’re dehydrated
  5. Avoid coffee and other drinks containing caffeine, as they can dehydrate you further

What’s the best way to protect the hearts of those you love? By registering for a CPR course!

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

Small Bursts of Activity Help the Heart

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Experts have long known that physical activity is the best and easiest way to prevent heart disease. But new research has found that exercising in short bursts, or simply moving more throughout the day, can have similar positive effects as longer, more strenuous exercise sessions.

In the new study, researchers followed 17,000 women over the age of 60 for six years, using data from step counters or fitness trackers to monitor physical activity levels. They found that each initial increase of 1,000 steps per day in smaller bursts of activity was associated with a 28% decrease in death. To compare, participants who took more than 2,000 steps at one time during the day had a 32% decrease in death.

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That amounts to just a 4% difference in death between the participants who moved in smaller increments versus those who moved a lot at once. Researchers say there is real evidence that moving in any amount benefits the heart and overall health. If strenuous, lengthy exercise sessions are not possible for any reason, focus on total overall physical activity. Not only is this more feasible for busy and older people, but it’s much less intimidating.

small bursts of activity
photo credit: @samson-katt accessed 6/1/21 via CC0

Ways to Fit in Small Bursts of Activity

Here are just a few of the many ways to add more small bursts of movement to your daily routine:

  • Go for walks – with the dog, after lunch, or to run errands near home.
  • Do bodyweight exercises, like squats or calf raises, while you brush your teeth, do dishes, or work at a standing desk.
  • Stand up and do a few sets of jumping jacks every hour.
  • Go up or down a floor to use the bathroom.
  • Park farther away – or at the opposite end of the parking lot!
  • Hang laundry outside instead of using the dryer.
  • When grocery shopping, take a few laps around the perimeter before getting out your list.
  • Rake and bag the leaves instead of leaf-blowing.

Study Limitations

Researchers caution that more research is needed on different demographic groups to determine if the study’s results are far-reaching. In the meantime, why not go out for a walk?

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at our headquarters, HeartCert CPR Eagan.