The Heart of the Matter: Broken Spirit, Broken Heart and Broken Health
The mind and body interact in powerful ways. It has been the subject of debate for generations. Can feelings of repression cause illness? Do psychologic factors including emotional stress trigger or worsen chronic diseases? Can an individual really die of a broken heart? The answer according to research from the field of psychoneuroimmunology is yes, yes and yes.
February is Heart Awareness Month. According to the Canadian Heart and Stroke Foundation, heart disease and stroke take 1 in 3 people before their time and it is the number one killer of women. A healthy diet, regular exercise, maintaining an optimal weight and keeping your cholesterol in check are all essential medical aspects to take heed of. But many people are unaware that health and wellness or lack thereof, is influenced by mind-body interactions.
Psychoneuroimmunology is a field of modern biological science that studies psychological processes and their interaction with the central nervous system and the immune system. It confirms that chronic stress, thoughts, perceptions, feelings (sadness, depression), and poor social support amongst other factors are linked to your health. Negative mental states including worry, rumination and pessimism can increase risk for chronic disease including adverse cardiovascular effects and coronary heart disease. These psychological states trigger inflammation. While some inflammation is beneficial for body processes, prolonged inflammation becomes detrimental to health. Chronic systemic inflammation is the underlying cause of a wide range of illnesses and has been linked to coronary atherosclerosis (fatty deposits resulting in the narrowing of arteries) and heart muscle wasting.
Promoting Vitality Emotionally and Physically
The word vitality conjures images of physical energy and positive mental vigour. According to Sheps and Rozanski (2005) recent data suggests that positive psychologic factors are associated with better health outcomes. Vitality is a potentially health-promoting state.
Gratitude, Support, Exercie and Supplementation
We are responsible for the life we live. We have the power to change it. A positive mental attitude and expressing gratitude helps develop appreciation. It can reduce angst and increase feelings of well-being. Social support from family, friends, a church or other community organization helps minimize the harmful physical and emotional effects of stress. Regular exercise releases endorphins improving self esteem and mood and in the process strengthens the heart. And what about natural health supplements? A few wonderful additions for a vital life include the addition of:
Fish oils rich in EPA/DHA exert a myriad of cardio-protective effects on the heart and blood vessels including a reduction in the risk of sudden cardiac death, inflammation, and serum triglyceride levels. Fish oils help improve mood.
Garlic has been used in traditional medicine to help maintain cardiovascular health. Garlic may reduce elevated blood lipid levels and atherosclerotic plaque.
Tackling stress head-on can boost emotional vitality. Veeva is a unique formula that prepares your body to handle stress before it takes its toll. Veeva provides nourishment and balance to the central nervous system. Other nutrients to support mental wellness include l-theanine, GABA and SAMe. L-theanine is an amino acid from green tea that promotes mental calmness. GABA can reduce anxiety and improve sleep, while clinical research shows that SAMe elevates mood and has a positive effect on behaviour.
Improving cardiovascular health means getting to the heart of the matter. Understanding the impact of mind-body interactions can help heal the spirit, heal the heart. It is a path to better health and greater happiness.
References
Sheps, D., Rozanski, A. (2005). From Feeling Blue to Clinical Depression: Exploring the Pathogenicity of Depressive Symptoms and their Management in Cardiac Practice. Psychosomatic Medicine 67, Supplement 1:S2-S5.
Clarke, J.,N. (2008). Health Illness and Medicine in Canada. Oxford University Press
Fitness Tip
Did you know that a sedentary lifestyle is a risk factor for heart disease? The good news is that you can reduce the risk by taking control with regular aerobic exercise. Aerobic exercise has the most benefits for your heart. Overtime it can lower blood pressure and heart rate and improve lung function and breathing. Aim for 30 minutes each day, 3 – 4 times per week. Aerobic activities include walking, jogging, bicycling, cross-country skiing, and skating.
Weight Loss Tip
Excess weight increases the risk of heart disease, so losing even a small amount of weight will be beneficial for your health. Research reveals that the key to successful dieting and weight loss was not necessarily the diet you chose, but rather how long you could stick to it. Avoid diet plans that are overly restrictive. Moderation is important and make sure you emphasize the intake of whole foods including fresh vegetables and fruit, lean protein, whole grains and healthy fats.
Recipe of the Month
Broiled Salmon with Garlic, Lime and Cilantro
Salmon and garlic are both heart healthy foods. Salmon is rich in omega-3 EFA’s. Cilantro (Coriander) is rich in antioxidants and can help support healthy cholesterol. This broiled salmon recipe is absolutely divine and fantastic for your health!
Ingredients
1/2 cup cilantro leaves, finely chopped
1 large garlic clove, finely chopped
2 tablespoons lime juice
1 tablespoon olive oil
1/2 teaspoon salt
4 salmon steaks
Directions:
Combine cilantro, garlic, lime juice, oil and salt in bowl. Reserve 2 tablespoons. Pour remainder over fish on plate. Cover and let stand 10-15 minutes.
Spray broiler rack with nonstick cooking spray. Place salmon on rack. Brush with 1 tablespoon marinade.
Broil 6" from heat for 3-4 minutes. Turn steaks over. Brush with remaining tablespoon marinade. Broil 3 more minutes or until cooked through. Serve immediately.
Makes 4 servings.
