Authored by Dr. Aayushi Choudhary Founder, Director MBBS, MD PMR (Pain Musculoskeletal Medicine & Rehabilitation Specialist) Fellowship In Interventional Pain Management (FIPM) MSK USG (USPRM) (Lisbon Portugal) President Award 2022 (ESPRM)
We all know that life today can be a bit of a whirlwind. Between work, social media, and trying to keep up with everything else, it’s easy to forget about taking care of ourselves. This go-go-go lifestyle is tough on our hearts, but the good news is, you don’t need a complete life overhaul to stay healthy. “Small steps lead to big changes, “they say, and that’s exactly what works for your heart health too.
First off, start your day with a glass of water-it’s like giving your body a gentle wake-up call. Then, throughout the day, find ways to move more. Whether it’s taking the stairs, stretching while you’re waiting for your coffee to brew, or walking while you’re on a call, it all adds up. And when it comes to snacking, swap out the junk for heart-friendly options like fruits or nuts. It’s an easy way to keep your energy up without weighing your heart down.
When stress starts creeping in, remember to breathe deep. Just a few deep breaths can help calm your nerves and give your heart a break. And speaking of breaks, try cutting down on screen time before bed. Your heart needs good sleep just as much as you do, and too much late-night scrolling doesn’t help. Instead, wind down with a book or some light stretching.
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Another simple change? Ditch those sugary drinks and go for water or herbal tea instead—your heart will thank you. And don’t forget the “20-20-20” rule to give your eyes and mind a break from screens: every 20 minutes, look at something 20 feet away for 20 seconds. It’s the little things like this that keep stress at bay.
Sometimes, the best thing you can do is unplug and take a break from your phone. Give yourself some time each day where you’re not checking emails or scrolling through feeds. Instead, focus on the positives. “Gratitude is the best attitude, “so think about something you’re thankful for each day—it’s a great way to lift your spirits and lighten the load on your heart. And finally, don’t forget to laugh more. Whether it’s a funny video or a joke with friends, laughter really is the best medicine.
So, while the demands of modern life can be tough, taking care of your heart doesn’t have to be. “It’s the little habits that make the biggest difference, “so start with these small changes, and over time, you’ll find they add up to a healthier, happier heart.
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