: Dr. Hyman's Tips for Heart Health
From The Calmful Heart-Health Book
Eat Whole, Real Foods
When you clean up your diet, removing excessive caffeine, alcohol and refined sugars, you restore balance to insulin, cortisol and other hormones, even when things get hectic.
Address the Underlying Causes of Stress
Find the biological causes of problems with the mind by addressing magnesium and vitamin B12 deficiencies. Changing your body can change your mind.
Move Your Body
Exercise is a powerful, well-studied way to burn off stress chemicals and heal the mind. Studies show that exercise works better than or on a par with Prozac for treating depression. Try interval training if you're short on time but want a powerful, intense workout.
Take a multivitamin and nutrients to help balance the stress response, such as vitamin C; the B-complex vitamins, including B6 and B5, or pantothenic acid; zinc; and most important, magnesium, the relaxation mineral.
Use Heat Therapy
Take a hot bath or a sauna to help your body deeply relax and turn on the relaxation response.
Rethink Your Beliefs
Examine your beliefs, attitudes and responses to common situations and consider reframing your point of view to reduce stress.
Find a Community
Consciously build your network of friends, family and community. They are your most powerful allies in achieving long-term health.
Most of us hold our breath often or breathe shallow, anxious breaths. Deep, slow, full breaths have a profound effect on resetting the stress response, because the relaxation nerve (or vagus nerve) goes through your diaphragm and is activated with every deep breath. Take five deep breaths now and observe how differently you feel afterwards.
Find a practice that works for you. Sometimes guided meditations are easier for beginners. You can also try my UltraCalm CD, featuring guided meditations and relaxation techniques.
© 2016 Natural Vitality
The Calmful Heart-Health Book
Easy Choices for Healthy Living, with
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- 4 new heart-healthy recipes;
- heart-healthy living tips from Mark Hyman, director of the Cleveland Clinic Center for Functional Medicine;
- easy yoga poses that may benefit the heart;
- a new approach to heart-healthy eating that doesn't focus on deprivation;
- and more!