We are now living in uncertain times with the Covid-19 pandemic affecting us all in different ways.
Some people are more affected depending on being in a risk group, such as people with heart disease.
CVD claims the lives of nearly 18 million people each year ordinarily so it’s even more important than ever to care about your heart health in these difficult times.
CVD has many causes: from smoking, diabetes, high blood pressure and obesity, to air pollution etc.
By making some simple changes to our routines, diet, and lifestyle, we can reduce our risk of heart disease, improve quality of life, and set a good example for those around us.
Holistic Heart Health
Achieving and maintaining a healthy heart shouldn’t be complicated!
By taking on a holistic approach, you’ll be able to take small steps each day that will improve the health of your heart – and you can encourage others to do the same.
Use heart to get more active
Working out regularly keeps your heart healthy.
• Aim for at least 30 minutes of moderate-intensity physical activity 5 times a week (e.g. walking)
• Or at least 75 minutes of vigorous-intensity activity spread throughout the week (e.g. 25 minutes HIIT workout, 3 times per week)
• Playing, walking, housework, dancing - they all count!
• Be more active every day – take the stairs, walk or cycle instead of driving.
• Stay fit at home – even if you’re on lockdown you can join virtual exercise classes and workouts for the whole family.
• Download an exercise app or use a pedometer to keep track of your progress.
Use heart to Eat Well & Drink Wisely
Cholesterol is associated with around four million deaths per year. Your diet impacts your cholesterol levels and composition.
Eat a diet full of fresh fruits, berries and vegetables, healthy fats, lean protein, and dietary fiber to prevent CVD, among other metabolic syndrome diseases.
Cut down on sugary beverages and fruit juices - choose water or unsweetened juices instead.
• Swap sweet, sugary treats for fresh fruit as a healthy alternative.
• Try to eat 5 portions (about a handful each) of fruit and veg a day – they can be fresh, frozen, tinned or dried.
• Cut down on salty food such as processed meat, snacks, ready meals, soups and pasta sauces.
• Try to limit processed and prepackaged foods that are often high in salt, sugar and fat.
• Make your own healthy school or work lunches at home.
• Keep the amount of alcohol you drink within recommended guidelines.
Use heart to Say No to Tobacco
Cigarette smoke is a toxic mix of more than 7,000 chemicals and, when inhaled, can interfere with important processes in the body that keep it functioning normally.
One of these processes is the delivery of oxygen-rich blood to your heart and the rest of your body.
• Stop smoking is the single best thing you do to improve your heart health.
• Within 2 years of quitting, the risk of CVD is substantially reduced.
• Within 15 years the risk of CVD returns to that of a non-smoker.
• Exposure to secondhand smoke is also a cause of heart disease in non-smokers.
• By quitting/not smoking you’ll improve both your health and that of those around you.
• If you’re having trouble stopping, seek professional advice and ask your employer if they provide smoking-cessation services.
Use heart to be More Mindful
In today’s fast-paced world filled with increasing demands, stress management is a lifesaver.
Stress can cause high blood pressure, which in itself is one of the main risk factors for CVD.
• Remember to stop and breath deep sometimes during the day.
• Time management works wonders for reducing stress – give yourself enough time to get tasks done.
• Learn to say ‘No’ – don’t promise to do too much.
• Be kind to yourself, you can’t always have control of everything. Try to learn to accept things you can’t change.
• Take breaks throughout the day - even if you are busy, take 15 to 20 minutes a day to sit quietly and contemplate.
Practice gratitude - change how you respond to difficult situations, focusing on the positive, not the negative.
Use heart to get Enough Sleep
A review of 15 studies found that people who don’t get enough sleep are at far greater risk of heart disease or stroke than those who sleep 7–8 hours per night.
Sleep at least 7 hours per night in order to let your body recover, renew and regenerate itself.
• Go to bed in time.
• Unwind before going to sleep.
• Make your bedroom a screen free zone.
• Keep the bedroom dark and cold.
Heart Health with Wellness by Oriflame
Did you know that we have our own heart hero at Oriflame?
Stig Steen, the founder of Igelösa Life Science Community, is a renowned cardiothoracic surgeon and innovator of clinical methods within organ transplantation.
Noting that a vast number of his patients were undernourished, Professor Steen applied his knowledge of the human body and what it requires to function optimally and used this to develop a protein shake for his patients. The original formula is now known as our Protein Blend. The flavoured alternative is called Natural Balance Shake.
Oriflame still cooperates with Igelösa Life Science Community and Stig Steen when developing our Wellness products.
Natural Balance Shake & Protein Blend
The Natural Balance Shake is designed to support your body 1-2 times per day as a healthy snack that provides protein from peas, egg, and milk, and heart-healthy dietary fibre from apple, sugar beet, and rosehip.
This nutritious blend of proteins and dietary fibre helps to keep you energized and is the perfect complement to a healthy diet. Natural Balance Shake comes in three delicious flavours, or you can choose our unflavoured Protein Blend, which can be mixed with your favourite foods 1-3 times per day.
It’s the ultimate convenience to fit both your life and your taste!
Omega 3 fatty acids plays an important role for your heart health. They are referred to as essential fatty acids because our bodies can’t produce them. Instead we need to obtain them from either food or supplements.
Omega 3’s are required for many important biological functions including building healthy cells. They’re also associated with protection from heart disease and stroke.
The World Health Organization (WHO) recommends that in order to get adequate levels of omega 3’s, individuals should eat at least two portions of fatty fish, such as salmon or mackerel, each week.
Alternatively, taking a daily omega 3 supplement derived from fish oil, such as the one by Wellness by Oriflame, is a simple and effective way to meet the recommended daily intake.
Taken alongside a balanced diet, regular intake of an omega 3 supplement helps to support overall health and wellbeing including maintenance of the normal function of the heart*, vision** and brain**.
*The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA.
** The beneficial effect is obtained with a daily intake of 250 mg of DHA.
Activate your nutrition by helping to bridge the gap on any micronutrient shortfalls in the diet* with supplements.
The WellnessPack comes in a man and woman formula and consists of several heart loving components such as vitamins, minerals and antioxidants that builds your defence mechanism.
One sachet consist of:
• 1 tablet Multivitamin and Mineral
• 2 capsules of Omega 3
• 1 capsule of Astaxanthin & Bilberry Extract
*Food supplements should not be used as a substitute for a balanced and varied diet.
Keep it simple
It’s simple to become a heart hero yourself and inspire those around you!
Remember to take small steps everyday. As already discussed, a healthy diet with fresh fruits and vegetables, lean protein and healthy fats is ideal, but it’s not difficult to take good care of yourself when life gets busy!
Customise your diet together with Oriflame’s high-quality foods and supplement alongside an active lifestyle.
Use your heart to beat!