Healthy ways to celebrate the women you love this Mother’s Day
Cardiovascular disease, which represents a number of heart and blood vessel diseases, is the leading killer of women in the United States. Women experience unique life stages, such as pregnancy and menopause, that can put them at an increased risk for CVD. In fact, nearly 45% of women ages 20+ are living with some form of cardiovascular disease.
Mother’s Day is the perfect time to remind all the women in your life to prioritize their health. From new moms to empty nesters, every stage of motherhood has its ups and downs. Sometimes women put their own needs last while caring for everyone else. But missing medical appointments, making unhealthy choices and having too many stressful days and sleepless nights can take a toll on mental and physical wellness.
The good news is that there are ways to embrace a healthy lifestyle and improve your cardiovascular health. One way is by following Life’s Essential 8™, which are key measures from the American Heart Association to improve and maintain cardiovascular health. These actions help lower the risk for heart disease, stroke and other major health problems. The eight steps recommend that people manage blood pressure, control cholesterol, reduce blood sugar, get physical activity, eat healthy, manage weight, quit smoking and sleep well.
These healthy actions benefit women and set a positive example for others in their life.
Here are some simple ways to improve your life on Mother’s Day or any day.
Move more
Take advantage of the springtime weather and get some physical activity outdoors. Any movement is beneficial, so take a hike, go for a bike ride or play a game of pickleball with friends. Physical activity is important for good health, and too much sedentary time may raise heart disease risk. The AHA recommends at least 150 minutes of moderate aerobic physical activity per week or 75 minutes of vigorous activity or a combination of the two, preferably spread throughout the week.
If you have children, finding time to exercise can seem like a hurdle that is difficult to overcome. Instead of seeing exercise as a chore, remind yourself of the benefits of staying active. Physical activity helps to combat stress and often leads to other healthy behaviors.
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Do you enjoy working out alone? Then put a reminder in your calendar and approach it as an important meeting with yourself. Or make physical activity a family event and find fun ways to move together. From a backyard obstacle course to brisk walking around a neighborhood park, the options are limitless. Even dancing and gardening will get the whole family moving.
Take control of risk factors
Even if you’re a busy mother, find time for regular medical checkups. Have your health care professional check your blood pressure, cholesterol and other key measurements. The sooner that risk factors are identified and managed, the better. But even people in their 60s and 70s can benefit from making healthy lifestyle changes. It’s never too late, research shows. Taking action to control risk factors will set the stage for healthier golden years.
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Tackle one thing on your to-do list and call to set up that medical appointment you’ve been putting off. Meeting with a health care professional is an ideal time to discuss any new symptoms you’re experiencing and assess medications you are taking. It’s also a great opportunity to tackle any mental health concerns that you have. Taking action often starts with small steps, so reward yourself for everything you do to create a healthy lifestyle.
Eat well
A nutritious diet is essential in preventing heart disease and promoting overall health. Try to incorporate healthy foods into your family’s eating plan with plenty of fruits and vegetables, whole grains and skinless chicken and fish. Limit saturated fats, sodium and added sugars. There are so many simple, tasty and affordable recipes to try.
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Look for heart-healthy recipes as a family. Each person can pick a favorite and then plan, shop and cook together. You’ll be making good food – and good memories – together. The AHA has many delicious, heart-healthy recipes to choose from.
Sleep better
Sleepless nights are common in certain stages of motherhood. But adequate sleep promotes healing, improves brain function and reduces the risk for chronic diseases. Most adults need 7-9 hours of sleep nightly.
Children require more: 10-16 hours for ages 5 and younger, including naps; 9-12 hours for ages 6-12; and 8-10 hours for ages 13-18.
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To help the whole family get proper rest, create the right sleeping environment. This means turning off lights and limiting other distractions to avoid sleep interruptions. One of the biggest sleep disturbances? Technology! So, charge your phone away from your bed and dim your screens or – better yet – avoid using them close to bedtime.