Sunday, September 29th is World Heart Day, and on Zemsania Global Group we want to celebrate it as part of the project we started this year as a Healthy Company. The Spanish Heart Foundation warns that high blood pressure can appear at any age and reminds us that cardiovascular disease is the leading cause of death in the world. With this article, we intend to share some useful recommendations to modify certain habits that will help you maintain a strong and healthy heart. Follow these definitive tips to take care of your heart at work - your health will thank you!
A healthy lifestyle, the key to cardiovascular health
The secret of longevity is the prevention. According to cardiologists, lifestyle changes are necessary for good health. These specific changes may require an initial effort, but this will be very small compared to the important benefits they can generate. There are factors such as sedentary lifestyles, cholesterol, diabetes and smoking that can increase your chances of developing cardiovascular disease. If you minimize these risks you will avoid problems to your heart.
What can you do during the workday to take care of your heart?
In general, there are basic routines to maintain a healthy heart, such as following a balanced diet, practicing sports regularly, giving up smoking, resting and avoiding stressful situations. On a medical level, it is advisable to maintain cholesterol levels, control blood glucose levels and blood pressure, but what small things can you do in your day-to-day life at work to take care of yourself? Follow these tips and get your heart in shape!
Tips for maintaining a healthy heart in the office
- Start the day with a good breakfast that gives you the energy your body needs to face the challenges of the workday.
- Prepare a tupper with healthy food. Try to choose varied and nutritious foods that provide all the minerals and vitamins you need in your daily intake. And if you are going to eat at a restaurant afterwards, make sure that the chosen menu includes healthy fats (omega-3 fatty acids) and, if possible, avoid salt.
- Walk as much as you can. If you can walk to work, do it. If not, remember that you can always park a little further away from the office or get off one stop earlier to walk if it's your daily exercise time.
- Avoid the elevator and climb stairs. As long as your office is not located at the top of a skyscraper, climbing stairs is almost a sport that will even help you control your weight.
- Promotes a good working environment. Feeling at ease and maintaining a positive outlook will make you work better and avoid stress that puts your heart at risk.
- Reduce smoking during the workday. Your heart will thank you!
- Practice good dental hygiene. In some cases, gum health is related to cardiovascular health, so floss or brush your teeth at noon.
- Take care of your mental health. You can exercise your memory by learning phone numbers, emails, etc. What is beneficial for the brain is also beneficial for the heart.
- Don't sit for hours! Remember that it is important to get up and move around from time to time.
- Eat fruit or nuts and avoid processed products during your breaks. We advise you to read product labels well so you really know what you are eating. The good news is that dark chocolate is not only delicious but contains heart-healthy flavonoids and green tea or black tea are linked to lower rates of angina and heart attacks.
Heart in shape all day long
You can also laugh from time to time because laughter is good for your heart and, when you leave the office, in addition to practicing physical exercise you can have relaxing hobbies, even those that are done by hand, cook, also spend time with your friends, drink that recommended glass of red wine, meditate and then get enough sleep. If you follow these tips you will reduce your chances of suffering a cardiovascular problem.
An annual visit to the doctor and an analytical test may be enough to know your state of health and to be able to apply the necessary measures. In addition, if the specialist prescribes a treatment to control your blood pressure, for example, it is very important to follow it to the letter.
Healthy habits are essential for good health and a fulfilling life in and out of the office. It doesn't seem too complicated to follow these definitive tips to take care of your heart at work. Don't turn a deaf ear to these recommendations.
Remember that your heart and health come first!