Class notes Title: Path to a Healthy Heart 1 Path to a Healt

Title: Path to a Healthy Heart 1 Path to a Healthy Heart 2 Image by Jon GET BETTER QUALITY SLEEP Get eight hours of sleep. This helps lower blood pressure and increases your metabolism. Go to bed earlier and wake up earlier. It is believed that the sleep you get before midnight is better quality, so get to bed by 9 or 10. Listen to relaxing music before bed. 3 Image by Hape Gera MANAGE AND CONTROL YOUR STRESS Practice meditation research shows this lowers stress, blood pressure, and the risk of heart attack and stroke, and it also may reverse atherosclerosis. Transcendental Meditation not only relieves stress, it also promotes a healthy heart and cardiovascular system. Just 20 minutes a day can change your life, for the better. 4 EXERCISE EVERY DAYWalk briskly for a half-hour outside every day. Start your day with a quick stretch and warm-up. A 10-20 minute rejuvenation routine wakes up your lungs, glands, brain and heart, plus boosts the hormone production of serotonin (feel good) and dopamine (focus). Be sure to stretch in the morning. Stretch your toes, which helps break up and release toxins as well as boost circulation. Image by Jtlowery Image by mikebaird 5 Image by Andy LIFT WEIGHTSGaining 5 to 10 pounds of lean muscle significantly increases your fat-burning ability. 6 Image by Clearly DANCE Put on your favorite music and go for it. Ten minutes will get you to a higher state! Take some time off and get yourself into natural surroundingsinto the woods, by the water, fields, mountains, etc., for the benefit of fresh air and sunshine! Even just an afternoon can refresh you for days. 7 Drink green drinks with super foods like chlorella, alfalfa, wheat grass and barley grass to feed cells and rebuild healthy energy. Green foods help replenish your adrenal glands which have been depleted because of stress! Sip green tea and peppermint tea throughout the day to ward off stress. To relax and encourage sleep, drink a cup of chamomile tea in the evening. Eat fresh organic foods to help replenish and rebalance your body. Image by Kanko 8 Eat mineral-rich foods like seaweeds, leafy greens, beans, nuts and seeds to help replenish depleted minerals like magnesium. Healthy snacks only - fresh fruits and veggies, nuts, and whole grain crackers. Create a pleasant relaxing atmosphere for meals. Try to eat outside at work. Use mealtime for pleasant conversation and socialize with friends and family. Socialization works wonders for stress, especially for women. Image by Sbocaj Image by IainBchanan 9 Image by Snap DRINK PLENTY OF PURE WATERStress causes dehydration and dehydration can promote stress an endless cycle. Staying hydrated is important for healthy brain function. 10 Image by furryscaly USE AROMATHERAPYOne of the fastest ways to affect mood is through the sense of smell. Organic essential oils are potent therapies for reducing stress, encouraging focus, lessening depression, and building energy. 11 Image by H Koppdelaney ACCENTUATE THE POSITIVE Focus on the positive aspects of your life. Stay away from people or situations that bring you down. Make conscious choices to put yourself in environments that are stimulating and nurturing. Make the best of situations. For example Stuck in traffic? Look at it as a gift of free time. Listen to music youve been missing, or learn from books or courses on tape. Write a Comment User Comments (2) Not yet rated pgslot898 so useful i love it thank you here is my websiteless Reply Flag Not yet rated abhisek I have learned lots of things regarding better health. 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