Reflections on the Holiday Season: Part 2

Health & Wellness, Heart Health, Relationships

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As 2018 comes to an end, it’s time once again to reflect on observations made during this year as we build upon new experiences in 2019 and beyond aiming to improve heart and overall health.

  1. Complete Your Dinner Meal Within 4 Hours of Bedtime:   While some might consider this to be part of an intermittent fasting program where eating is limited to a relatively short-time frame each day (ranging from 6 to 12 hours), finishing your meal hours before sleep is designed to keep the enzymes that process fats and carbs from working in overdrive during sleep.  But this is most likely to be successful if you follow #2 below.
  2. Do a Light Activity After Your Dinner Meal:   Such activities might include a 20-30 minute walk or light jumping on a rebounder (mini-trampoline).  Alternatively, if you are watching TV, get up during commercial time and stretch or walk around the area.  This can also help you to gain a good night’s sleep.
  3. Limit caffeine intake to within 8-10 hours before bedtime:  If you have insomnia, have your final cup of coffee of the day at least 8 hours before bedtime, due to the long-lasting effects of caffeine.
  4. Hug your loved ones daily:  Hugging releases the chemical oxytocin, which was recently shown to regenerate heart cells. Can a daily hug mend a broken heart?   In fact, exciting new research suggests that oxytocin may turn out to play a more important role in heart health than previously appreciated…. so stay tuned!
  5. Michael Miller, MD is Professor of Cardiovascular Medicine at the University of Maryland School of Medicine in Baltimore, Maryland USA.  His book:  “Heal Your Heart: The Positive Emotions Prescription to Prevent & Reverse Heart Disease” focuses on natural ways to improve your heart and emotional health.



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