Rollin McCraty in their e-book, The Appreciative Heart: the Psychophysiology of Positive Emotions and Optimal Functioning. Sincere self-evoked feelings of gratitude and appreciation are explained in-depth by IHM founder Doc Childre and Director of Research Dr. Thankfully, gratitude and appreciation can create their own positive psychophysiological holiday in your body – without the necessity of a feast. This is because experiencing an emotion reinforces the neural pathways of that particular emotion as it excites the brain, heart and nervous system. Emotional “compound interest” – The accumulated effect of sustained appreciation and gratitude is that these feelings, and coherence, are easier to recreate with continued practice. Boost to the immune system – The IgA antibody, which serves as the first line of defense against pathogens, increases in the body. Sustained feelings of gratitude have real benefits, including the following four benefits:īiochemical changes – Favorable changes in the body’s biochemistry include improved hormonal balance and an increase in production of DHEA, the “anti-aging hormone.” Increased positivity – Favorable changes in the body’s Daily gratitude exercises can bring about a greater level of positive feelings, according to researchers from the University of Miami and the University of California, Davis who studied this process in 157 individuals over 13 days. Accessed March 13, 2020.Advanced research at the Institute of HeartMath and elsewhere has provided evidence that gratitude is not simply a nice sentiment or feeling. Percentage of adults aged 18 and over who met 2008 federal physical activity guidelines for both aerobic and muscle-strengthening activities through leisure-time aerobic and muscle-strengthening activities: United States, 2010–2018. National Health Interview Survey, Figure 7.5. CDC, National Center for Health Statistics.Learn more about how to get enough physical activity.Ĭenters for Disease Control and Prevention (CDC) Take the stairs, schedule a walk at lunch, or do jumping jacks during commercial breaks. 1 Find ways to get your heart pumping for at least 150 minutes per week. Most Americans don’t get the 150 minutes of moderate-intensity activity per week the guidelines recommend. Lack of physical activity can lead to high blood pressure and obesity. Smoking is the leading cause of preventable death in the United States. Smoking damages blood vessels and makes blood more likely to clot, which can lead to heart disease and stroke. This damage raises the risk for heart disease, stroke, and dementia. Diabetes causes high blood sugar, which can damage blood vessels and nerves. Drinking too much alcohol raises blood pressure, which can lead to stroke and increase the risk of some kinds of heart disease. If you drink alcohol, drink in moderation. Limit foods with added sugars and saturated fats, and lower your sodium (salt) intake. Eat plenty of vegetables, fruits, whole grains, and low-fat dairy, and include seafood rich in omega-3 fatty acids (such as salmon) each week. Learn more ways to manage blood pressure.Ĭhoose healthy foods, such as salmon, which is rich in omega-3 fatty acids, to help protect your heart.Įat healthy foods and limit alcohol. One way to manage your blood pressure is to take your medicines as prescribed. If your blood pressure is high, work with your doctor, nurse, or health care team to manage it. Know your numbers by getting your blood pressure checked regularly. Scientists now know that having uncontrolled high blood pressure in midlife also raises your risk for dementia later in life. Over time, high blood pressure puts too much stress on blood vessels. High blood pressure is a leading cause of heart disease and stroke. Heart disease, stroke, and vascular dementia are preventable. Learn more about the connection between the heart and brain and steps to take to keep both healthy.
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