Colorado is known as a healthy state, but that doesn’t mean heart health isn’t a real concern for many residents. At Alpine Medical, we take a holistic approach when it comes to heart health, one that considers factors such as genetics, diet, lifestyle, and even your current medication.
“While unexpected cardiac events can happen, heart disease is usually the result of years of avoidable habits,” says Tabitha Zappone, FNP. “Thankfully, this means that early intervention means many patients can experience a 180-degree turnaround when they embrace functional medicine.
Functional medicine seeks to address the root causes of health issues and offers a pathway to long-lasting cardiovascular wellness.
In this article, we will delve into five natural methods that can significantly enhance heart health: fostering gut balance, regular exercise, harnessing the power of red light therapy, incorporating heart-healthy supplements, and ensuring hormone balance. By exploring these interconnected aspects of health, we can work towards preventing heart disease and sustaining cardiovascular well-being for years to come.
1. Gut Balance and Heart Health
Recent research highlights the intriguing link between gut health and heart health. The gut microbiome, teeming with trillions of microorganisms, plays a pivotal role in numerous bodily functions, including the regulation of metabolism and inflammation. Dysbiosis, an imbalance in gut bacteria, has been correlated with an elevated risk of cardiovascular disease.
To improve gut health and, consequently, heart health, consider these strategies:
- Probiotics: Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your diet to nurture the beneficial gut bacteria.
- Prebiotics: Consume foods abundant in prebiotic fibers, such as garlic, onions, leeks, and asparagus, as these nourish the beneficial gut bacteria.
- Fiber-rich diet: A diet high in fiber can help maintain gut balance and lower the risk of heart disease. Integrate whole grains, fruits, and vegetables into your meals.
2. Exercise for a Stronger Heart
Routine physical activity constitutes a cornerstone of heart health. Exercise fortifies the heart muscle, enhances circulation, and assists in managing risk factors like high blood pressure, obesity, and diabetes.
This piece of advice gets thrown around a lot, but for many people, exercise is easier said than done. That’s why it helps to work with a functional medicine practitioner. Tabitha Zappone, FNP, says that wellness isn’t just something you get from a textbook. It’s not just information. Wellness involves the whole person, and having an encouraging guide can make all the difference in your progress.
Here’s how you can incorporate exercise into your daily life:
- Cardiovascular exercises: Engage in activities such as brisk walking, jogging, swimming, or cycling for at least 150 minutes weekly. These activities elevate your heart rate and enhance overall cardiovascular fitness.
- Strength training: Include resistance training exercises in your routine to build muscle, as increased muscle mass can boost metabolism and enhance heart health.
- Flexibility and balance exercises: Yoga and Pilates can improve flexibility, balance, and stress reduction, all of which contribute to better heart health.
- Consult a fitness professional: If you are new to exercise or have underlying health conditions, consult a fitness expert or your healthcare provider to develop a safe and effective workout plan tailored to your needs.
3. Red Light Therapy and Heart Health
Red light therapy, also known as low-level laser therapy or photobiomodulation, is gaining recognition for its potential benefits in various health domains, including heart health. While ongoing research continues to shed light on how red light therapy affects the body, recent studies suggest that red light therapy may enhance circulation, diminish inflammation, and support heart function. It operates by exposing the body to low-intensity red or near-infrared light, which penetrates the skin and stimulates cellular energy production.
To incorporate red light therapy into your heart health regimen, visit Alpine Medical’s red light sauna. We offer red light therapy sessions in a clinical setting, so that you make the most of your sessions.
4. Heart-Healthy Supplements
Not everyone can craft the perfect heart-healthy diet. First, time is a factor. Every nutrition plan needs to be practical. Second, sometimes our bodies have trouble absorbing all of the nutrients we need.
Certain supplements can provide valuable support for heart health when used in conjunction with a balanced diet. While it is essential to consult a healthcare provider before initiating any supplement regimen, here are some supplements commonly associated with improved heart health:
- Omega-3 fatty acids: Fish oil supplements are rich in omega-3 fatty acids, which can help lower triglyceride levels, reduce inflammation, and support overall heart health.
- Coenzyme Q10 (CoQ10): CoQ10 is an antioxidant crucial for cellular energy production. It may enhance heart function and mitigate the risk of heart disease.
- Magnesium: Adequate magnesium intake is essential for proper muscle function, including the heart muscle. It can help regulate blood pressure and reduce the risk of arrhythmias.
- Vitamin D: Vitamin D deficiency has been linked to an increased risk of heart disease. Ensure sufficient vitamin D levels through sunlight exposure and supplementation to benefit heart health.
- Hawthorn extract: Hawthorn is an herbal supplement traditionally used to support heart health and may improve blood flow and lower blood pressure.
5. Hormone Balance and Heart Health
Hormone balance plays a pivotal role in heart health, especially for women during menopause and perimenopause when hormonal fluctuations can heighten the risk of heart disease. Estrogen, in particular, exerts a protective effect on blood vessels and cholesterol levels.
Heart Health is Complicated. Let Integrative Medicine Be Your Guide.
Heart health isn’t like the common cold; there’s no “virus” that goes away with rest and hydration. Instead, cardiovascular disease is influenced by genetics, diet, lifestyle, and various other factors. It’s complicated.
Embracing a holistic approach to cardiovascular well-being can substantially reduce the risk of heart disease and promote overall health. By focusing on fostering gut balance, regular exercise, harnessing the power of red light therapy, incorporating heart-healthy supplements, and ensuring hormone balance, you can take proactive steps towards a healthier heart and a longer, more vibrant life.
Remember that personalized guidance from functional medicine professionals is essential to tailor these natural approaches to your unique health needs and goals. With commitment and care, you can enhance your heart health and enjoy a longer, healthier life.
Learn more about our heart disease prevention in Pagosa Springs.
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