1. LEARN ABOUT STRESS
Gain an understanding, and grasp the seriousness of the physiology of stress. This is important because most people do not “get” the stress/heart health connection. Bottom line: You CAN control how stress affects you. Take this quiz to see if stress is hurting your heart.

2. EAT A REPLENISHING DIET
Eat fresh organic foods to help replenish and rebalance your body. Fresh foods contain life-giving enzymes which actually get depleted as we age. (Depleted enzymes are linked to digestive problems, obesity, and chronic illness!) Eat fresh fruits and veggies, and a fresh green salad every day. You’ll notice a difference within a week in how you feel and look.

Tip: Instead of orange juice (which may be pasteurized thereby losing some nutrients and enzymes), squeeze fresh oranges for enzymes and nutrients, especially vitamin C, folic acid and potassium. Get a juicer and sip on fresh fruit and vegetable juices.

Drink green drinks with superfoods like chlorella, alfalfa, wheat grass and barley grass to feed cells and rebuild healthy energy. Bonus: Green foods help replenish your adrenal glands which have been depleted because of stress!

Eat mineral-rich foods like seaweeds, leafy greens, beans, nuts and seeds to help replenish depleted minerals like magnesium.

Drink plenty of pure water. Stress causes dehydration and dehydration can promote stress—an endless cycle. Staying hydrated is important for healthy brain function.

Sip green tea and peppermint tea throughout the day to ward off stress. To relax and encourage sleep, drink a cup of chamomile tea in the evening.

Healthy snacks only—fresh fruits and veggies, nuts, and whole grain crackers.

Tip: Start your day with a nibble of fresh parsley and boost serotonin—a “feel good” hormone.

Create a pleasant relaxing atmosphere for meals. Try to eat outside at work. Use mealtime for pleasant conversation and socialize with friends and family. Socialization works wonders for stress, especially for women.

Stay away from processed foods, alcohol, caffeine and salt and sugar.

3. MANAGE AND CONTROL YOUR STRESS
Incorporate proven stress-reducing meditative therapies. Note: You don’t have to wait until you think you are having a stress event. These techniques not only help repair damage done over the years, they also help set you up so you are better able to handle stress.

Practice meditation: Recent studies confirm the fact that Transcendental Meditation not only relieves stress, it also promotes a healthy heart and cardiovascular system, and reduces high blood pressure. Just 20 minutes a day can change your life, for the better.

Practice stress management techniques: The Institute of HeartMath® has developed a system for stress management which provides immediate relief from tension, worry and frustration. Try the Appreciation Break several times a day.

Practice deep breathing exercises: Deep breathing reduces stress, relaxes and even helps you sleep better at night. Bonus: Healthier lungs.

4. EXERCISE EVERY DAY
Walk briskly for a half-hour outside every day.

Start your day with a quick stretch and warm-up. A 10-20 minute rejuvenation routine wakes up your lungs, glands, brain and heart, plus boosts the hormone production of serotonin (feel good) and dopamine (focus).

Tip: Be sure to stretch in the morning. Stretch your toes, which helps break up and release toxins as well as boost circulation.

Go outside during short breaks. Raining? Wear your raincoat and take an umbrella. Cold or snowing? Bundle up and get invigorated. Hot? Stay in the shade.

Dance. Put on your favorite music and go for it. Ten minutes will get you to a higher state!

Tip: Take some time off and get yourself into natural surroundings—into the woods, by the water, fields, mountains, etc., for the benefit of fresh air and sunshine! Even just an afternoon can refresh you for days.

5. GET BETTER QUALITY SLEEP
Go to bed earlier and wake up earlier. It is believed that the sleep you get before midnight is better quality, so get to bed by 9 or 10.

Drink a cup of chamomile tea with dinner.

Create a peaceful sleep space that is completely dark. This induces the production of the lovely sleep hormone, melatonin. Wake up gently with a Zen clock.

Listen to relaxing music before bed.

Take a calming bath. Turn on relaxing music. Light candles. Drop in 5 drops of organic lavender essential oil.

6. USE AROMATHERAPY
One of the fastest ways to affect mood is through the sense of smell. Organic essential oils are potent therapies for reducing stress, encouraging focus, lessening depression, and building energy.

Relaxation: Lavender, chamomile, rosewood and clary sage.

Focus and concentration: Rosemary, thyme, peppermint and sage.

Alertness: Peppermint, juniper, and bergamot.

Creativity: Frankincense, rose germanium, rosemary and sandalwood.

Tip: If you can’t use a diffuser at work, put a few drops on a tissue or hanky and inhale when needed.

Note: Pregnant women or those with health concerns should discuss using essential oils with a doctor before using. Do not use essential oils directly on your skin without diluting in a carrier oil such as olive or almond, and only use a few drops.

7. ACCENTUATE THE POSITIVE
Did you know that what we focus on expands? What do you want to expand in your life? Try to look at obstacles as only bumps in the road. Focus on the positive aspects of your life. Stay away from people or situations that bring you down. Make conscious choices to put yourself in environments that are stimulating and nurturing. Make the best of situations. For example: Stuck in traffic? Look at it as a gift of free time. Listen to music you’ve been missing, or learn from books or courses on tape.

Tip: Sing often.

More Paths to a Healthy Heart