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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.

Is Coffee Good for Heart Health?

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Coffee drinkers rejoice: a new study has found an association between coffee consumption and a reduced risk of heart failure. But don’t start chugging more joe just yet. Experts aren’t declaratively stating that coffee is good for heart health, simply that there’s a correlation. More information is needed on the link between coffee and heart failure risk.

coffee
photo credit: Decha Huayyai accessed 5/23/21 via CC0

In the study, which analyzed more than 21,000 adults over 10 years, researchers found that people who drank more coffee had a lower long-term risk of heart failure. The risk of heart failure dropped by between five and 12 percent per day for each cup of coffee that was consumed. This was in comparison to people who drank no coffee.

Interestingly, people who drank decaf had a higher heart failure risk.

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Enjoy Coffee for Heart Health – In Moderation

Like most other foods and beverages, coffee is best enjoyed in moderation. Federal guidelines recommend up to five 8-ounce cups of black coffee per day. Popular drinks that are high in fat and sugar can be harmful, as can large amounts of caffeine consumption. And it’s important to understand the effects caffeine can have on other health behaviors, such as sleep and stress.

Ultimately, researchers say, the best way to lower heart failure risk is to focus on the risk factors and behaviors that have long been known to improve heart health. These include quitting smoking, exercising, eating a healthy diet, sleeping well and minimizing stress.

What’s one easy way to protect the hearts of those you love? Learn CPR!

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! We also offer safe, in-person courses at our headquarters, HeartCert CPR Eagan.

The Link Between Heart Health and Mental Health

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The connection between the heart and the brain has long been explored, explained, and romanticized. Now, researchers say that the brain and heart are connected in a very real way, with new evidence of the link between heart health and mental health.

How Does Mental Health Affect The Heart?

According to the American Heart Association, research shows that good mental health can reduce the risk of cardiovascular disease and improve overall heart health. On the flip side, poor mental well-being can increase the risk of heart disease.

This could be explained by the results of a certain mental state. For example, people with a more optimistic outlook on life tend to engage in healthier behaviors, such as exercise and sleep. However, researchers also point out the link between stress and heart health, which has been well-documented.

Regardless of the cause of the mental and heart health link, experts urge primary care doctors and cardiologists to be aware of the risks and treat patients accordingly.

Doctors Should Include Mental Health Screening in Routine Visits

To identify at-risk patients, researchers are advocating for mental health screenings to be made part of regular check-ups. This should be prioritized for patients with heart disease or risk factors. Doctors should also be well-versed in possible interventions, such as medications or talk therapy, for patients who are struggling.

How to Boost Mental Health for the Good of the Heart

mental health
photo credit: @mikhail-nilov accessed 4/2/21 via CC0

The good news? Many of the tactics recommended to improve heart health will also benefit mental well-being. These include healthy eating, quality sleep, exercise, minimizing alcohol, and maintaining social connections.

What’s the best way to protect the hearts of those around you? Take a virtual CPR training 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, 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.

Include Heart Attack Prevention in Game Day Planning

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With the Superbowl fast approaching, football fans are deciding which team to root for, choosing a jersey, and – most importantly – planning snacks. One additional task you should take on before game day? Becoming aware of common heart attack symptoms and brushing up on CPR.

game day
photo credit: jeshoots accessed 2/3/21 via CC0

Why should heart attack prevention be part of game day planning? Research has found a link between major sporting events, like the Superbowl and World Cup, and an increase in heart attacks and arrhythmias. Even if you don’t have any elevated risk factors for heart disease, here are a few things you can do to protect your heart on game day.

Manage Stress

When you have an attachment to a team or an outcome and the game isn’t going the way you’d hoped, stress can ramp way up. This causes an increase in heart rate and blood pressure, potentially triggering a cardiovascular event.

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Know Your Risks

If you have any preexisting risk factors, such as obesity, smoking, a sedentary lifestyle, or high blood pressure, you may be more susceptible to a heart attack on game day. Talk to your doctor about ways to improve your heart health and minimize risk.

Focus on the Positive

Instead of focusing just on the game play and outcome of the game, try to enjoy the whole day for what it is – a fun get-together with family and friends. Laugh at the commercials, take in the halftime show, and have a memorable and low-stress day.

Whether you’re a football fan or not, hands-only CPR is a good skill to have. Check out our full offering of virtual and in-person CPR and first aid courses.

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.

This is an updated blog post that was originally published in October 2018.

Five Ways to Become More Resilient (and Improve Heart Health)

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As we close the door on 2020, we’re reflecting on a long and difficult year. Whether you dealt with job loss, isolation, increased childcare demands, health issues, or the loss of a family member or friend, 2020 was incredibly hard for so many reasons. The coming year holds more hope, but the next few months will continue to challenge us. This is why it’s a good time to work on becoming more resilient – for the good of both your physical and mental health.

resilient
photo credit: @jake__sapp accessed 1/5/21 via CC0

What is Resilience?

According to the American Heart Association, resilience is defined as the ability to not only withstand stress and increasing demands, but also to bounce back and grow from them. If that seems impossible, there’s good news: resilience is not a fixed trait. It’s actually a set of skills that can be taught, learned and nurtured.

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Why is Resilience Important?

Of course, resilience is important for mental health and well-being. But there are physical health benefits as well. Studies have shown that resilience lowers stress, which in turn lessens the impact of chronic health conditions that are caused by stress, such as high blood pressure and heart disease.

How to Become More Resilient

  • Reflect: Think about problems you’ve overcome in the past. Recall the resources you used to get through those tough times, and ask for help if you need it.
  • Care: Take good care of your physical and mental health. Eat nutritious meals, get good sleep, move your body, and nurture social connections.
  • Cultivate Gratitude: It can be difficult to focus on the good when life feels hard. Take a few minutes to write down one or two good things that happened that day, even if they’re as simple as seeing a sunset or hearing your kids laugh.
  • Reach Out: You don’t need to go about life’s challenges alone. Ask for help and find someone to talk to.
  • Repeat: You won’t become more resilient overnight. Practice resilience every day, and it will build over time.

Ready to take better care of the hearts of those around you? Register for a virtual CPR class.

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.