February is Heart Month and I would like to share some physical and emotional health tips with you. To start, I recommend a healthy and balanced diet. This should include more fruits, vegetables, whole grains, lean meats, and low-fat dairy products. Try to avoid excess salt, excess sugar, and saturated fats.

Move more, sit less. Do at least 150 minutes of moderate-intensity aerobic activity each week and at least two days per week of muscle-strengthening activities. Moving around can combat that afternoon energy slump, improve focus, and help you focus better. Replace caffeine with movement.

It is very important to know your family medical history and to share this knowledge with your doctor. This allows your doctor to tailor your medical treatment plan based on the prevailing risk factors in your family tree.

If you are taking medication to treat high cholesterol, high blood pressure, or diabetes, it is important to follow your doctor’s instructions carefully. Always ask questions if you don’t understand something. Never stop taking your medicine without first talking to your doctor, nurse or pharmacist.

Buy an over-the-counter automatic upper arm blood pressure monitor to help you track your blood pressure and heart rate. Home blood pressure monitors are easy to use, but ask your doctor if you need help on how to use them.

Get vaccinated and boosted against COVID-19. In addition to protecting you against serious illness and hospitalization, the COVID-19 vaccine can protect your heart. If you are eligible, get yourself and your family vaccinated and boost yourself against the virus.

Emotional and mental health is as important as physical health. Stress can lead to increased blood pressure and overeating, which in turn can lead to poor health. Learn how to manage your stress and communicate your feelings in a safe and non-aggressive way. Practice forgiveness and move forward in life. With these feelings, you will treat yourself and others with the highest consideration.

Practice self-respect and self-love, as they are mutually reinforcing. Find friends who support your growth and healthy habits. Focusing on love can help with heart health. Our blood pressure is lower when we interact socially with each other. When we feel the emotion of love, levels of oxytocin (a feel-good hormone) increase and help us relax by lowering our blood pressure and heart rate.

Laugh often. Laughing not only improves your mood, but can also help reduce stress, depression, and anxiety. It generates a positive feeling. Be sure to write down what makes you laugh – do you have a funny friend? Do romantic comedies make you laugh? Either way, add it often.

Some studies have shown that daily meditation can reduce stress, which in turn can reduce the risk of high blood pressure and coronary heart disease. Practice relaxation techniques like taking slow, deep breaths while listening to soothing music. Or simply take time in a quiet space to meditate or pray.

Improve your posture with daily deep breathing. The ribs are attached to segments of the spine, when you take a deep breath and the ribs separate slightly, this opens up space along the spine, reducing pressure on the intervertebral discs and improving mobility. Consciously inhale air slowly and deeply, and you will feel your upper back, neck, and shoulders move into the correct position, reducing tension and relieving pain.

Choose a hobby. Stimulating activities can be fun and distract you from negative thoughts or worries. Expose your brain and body to different things by learning new things every day.

All in all, there are plenty of ways to start living a happier, healthier life. It will improve your heart health. Consider starting small and then implementing more as you go. It’s the sum of small things that can make a real difference in your health and emotional well-being.

Dr. Sumit Sehgal is a Cardiologist with UnityPoint Health – Fort Dodge

As a sleep researcher and nursing educator at the University of Nebraska Medical Center, Alyson Hanish has seen many colleagues and students burn out during the pandemic.

So when she saw an invitation from the Biden administration, she jumped at the grant opportunity — and will now lead a $2.2 million project to promote resilience and mental health in nurses across the board. ‘State.

The competitive award is funded by the American Rescue Plan Act and aims to retain and strengthen nurses of various levels, as well as students and employers, who work in rural and medically underserved areas.

Nurses quit first year

“We’re in a complicated environment,” said Hanish, a pediatric nurse and sleep researcher who teaches at the College of Nursing. “We know that burnout is on the rise and that about 25-30% of new nurses quit in their first year.”

That’s part of the puzzle…an investment in nurses. – Alyson Hanish, PhD, MSN, RN

Her “gut instinct” to do something led the mother-of-three to assemble a team involving the UNMC College of Medicine and College of Public Health, the Nebraska Board of Nursing, the Center for Nursing of Nebraska, Nebraska Hospital Association and Critical Access Hospitals.

“Nurses’ health must be a priority,” Hanish said. She said the team will develop and implement wellness interventions so nurses can, in turn, provide the best patient care.

The team will rely on a stress management program developed by the UNMC called WHOLE (Wellness — How One Lives Effectively). It will be suitable for nurses whose traditional training is to help others, not necessarily themselves, Hanish said.

Declutter the mind and physical space

Examples of stress reduction techniques and strategies to explore with nurses following the grant include: meditation, diet, acute stress breathing, decluttering physical and mental space, even the role that humor can play.

Talking about each other’s stress and burnout is relatively new in the industry, but it’s a pronounced need brought to light by the pandemic, Hanish said.

Certainly, she says, systemic conditions, including staff and equipment shortages, contribute to stress. The outreach offered by the three-year grant will give nurses tools to reduce stress under their control.

“It’s part of the puzzle,” Hanish said. “An investment in nurses.

Nebraska Examiner is part of States Newsroom, a grant-supported network of news outlets and a coalition of donors as a 501c(3) public charity. Nebraska Examiner maintains editorial independence. Contact editor Cate Folsom with questions: [email protected]. Follow Nebraska Examiner on Facebook and Twitter.

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If you don’t have time for a healthy diet or exercise, there are a few simple things you can do every day that can keep your blood sugar in check.

Diabetes is an incurable disease that is spreading very rapidly these days. Bad eating habits and a sedentary lifestyle are the main reasons for this. Due to diabetes, the patient’s blood sugar level increases, which increases the risk of many problems. Hyperglycemia is also called hyperglycemia in medical parlance.

Your body works to manage your blood sugar by producing insulin. This is a hormone that allows your cells to use blood sugar. In diabetic patients, whether insulin production is reduced or not, there is always a risk of increased blood sugar levels. Patients may experience symptoms such as early urination, fatigue, increased thirst, blurred vision, and headaches due to increased blood sugar.

This is the reason why doctors recommend a healthy diet and exercise to sugar patients so that their blood sugar levels can be under control. If you don’t have time for a healthy diet or exercise, there are a few simple daily actions you can take that can help control your blood sugar. The most important thing is that you don’t need money or sweat to do these things.

drink water and stay hydrated

Drinking enough water can help you manage your blood sugar levels. Water helps flush excess sugar from the body through urine. Studies also support this point. Drinking enough water daily keeps the body hydrated and can also lower blood sugar.

reduce stress

Stress can affect your blood sugar level. When stressed, your body secretes hormones called glucagon and cortisol, which raise blood sugar levels. Avoid unnecessary worries and spend time with friends. You can also do yoga and meditation for this.

sleep well

Getting enough sleep is essential for overall health as well as blood sugar control. Lack of sleep and rest can affect blood sugar and insulin levels, increasing the risk of developing type 2 diabetes. It can also increase your appetite and increase your weight. Sleep at least eight hours a day and be cool.

maintain the right weight

Having the right weight can help control blood sugar and reduce the risk of developing Diabetes. You don’t have to sweat in the gym. You can also control your weight by running or playing a physical activity or game.

quit smoking and alcohol

A bad habit of smoking can raise your blood sugar. Apart from this, you can also be at risk for many serious health issues. Similarly, the consumption of alcohol is also detrimental to health. It can affect your internal organs. Now you have to ask yourself if you should stay healthy or leave it and keep your health.

Disclaimer: This article is for general information only. It can in no way replace any medication or treatment. Always contact your doctor for more details.

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If so, we’re all about to be much more grounded

During stressful times (looking at you, the Covid-19 pandemic, and the 24-hour news cycle), soothing music can help ease your minds. Relax-worthy music channels on SiriusXM, featuring ambient music, slow-tempo instrumentals, and meditative melodies, can promote feelings of relaxation and tranquility. Instead of pulling your hair out, pull out your streaming device and listen to the Relax collection on the SXM app now. This exclusive collection – which includes popular app-only channels Calm, instrumental spa and Yoga – provides a serene musical backdrop to your everyday life.

Scroll down to learn more about the best ways to listen to all the music channels listed below, and start your relaxing sound journey by clicking here:

Related: Beat the Heat with 6 Relaxing Music Channels Featuring Soft Rock, Acoustic Pop and More

Reduce stress

Stress creates cortisol, a hormone that tells your body when you’re in danger or need to be on high alert. But being under constant stress and therefore creating consistently high cortisol levels can lead to health issues like increased anxiety and depression. A 2021 study published in brain science showed that adults who listened to music at home and in the lab had reduced cortisol levels. Similarly, music has been shown to reduce chronic pain, possibly through “distraction, relaxation, [and] positive emotion”, according to Scientific reports. Consider incorporating soothing music during these times of your day to encourage similar feelings.

Have a good night

After a stressful or trying day, it can be difficult to relax enough to fall asleep at night. But researchers at Stanford University confirm that music with slow rhythms or nature soundscapes “encourages the slow brain waves associated with hypnotic or meditative states,” which can help you get that nap you need. much needed. Try to stay away from television, computer and phone screens and instead listen to soothing music before bed to promote rest.

Decompress by cooking and eating

The fulfillment that food gives us is not so different from the fulfillment that music gives us. A study in Natural neuroscienceshowed an increase in dopamine in the brain in music listeners similar to what we feel after satisfying a food craving. It makes sense to listen to relaxing music while cooking and eating, relieving stress and doubling that feeling of satisfaction.

Related: Stay in the zone with these wellness channels perfect for working remotely

Finding zen at work

If you can listen to music throughout your workday, ambient tones and meditative melodies can help ward off work-related stress. But even catching a few minutes of soothing music might provide some relief. A study published in the Journal of Advanced Nursing examined how frontline nurses relax during breaks. They found that “compared to chair rest, participants had higher perceived stress levels, cortisol, heart rate, mean blood pressure, and finger temperature when listening to music.”

De-stress on your journey

Before you even head to work, set the tone for the day with your choice of music. You can make those minutes spent in traffic or on the train really count by playing soothing music and distracting yourself from your stressors. Then, at the end of the day, a choice of soothing music will help you get away from the noise of public transport and relax after the day’s work so that you can return home and make the most of your free time.

Chains from the Relax collection

Distract your mind with the beats of instrumental and relaxing indie, hip-hop and R&B songs.

Find your chill of the 90s and 2000s.

Discover ambient, binaural beats and electronic sounds.

Transport yourself to the serene atmosphere of your favorite spa.

Enjoy music specially designed for meditation.

Imagine relaxing by the pool in a chic hotel with downtempo beats and melodic deep house beats from artists like Kygo, Moby, Robin Schulz, Chris Malinchak and Disclosure.

Let the ivories tickle you with instrumental music only for piano.

Step out into a vibe with smooth, melodic hip-hop instrumentals and lo-fi beats.

Selected by Krishna Das, named “Chant Master of American Yoga” by the New York Times, this music transports listeners to a deeper place where they can still the mind and open the heart. Features music from Eastern and Western spiritual traditions and a wide range of legendary and current artists.

Relax with instrumental, soft and contemporary jazz.

For more information on SiriusXM channels, click here.

A message from the editor, Mark Waldron

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