Every time I climb the stairs in Merritt to get to my 9 a.m. class, I reach the top out of breath. My heart beats quickly and my breathing is faster, and I think I should really work out more.  

When you’re young and healthy, you think you are invincible. Heart disease? High cholesterol? Those are things my grandparents deal with, not me. But my trek to the top of Merritt reminds me that our hearts are only as healthy as we treat them. Taking care of your heart is important for everyone, regardless of age.  

To ensure our hearts remain strong and reliable, we must practice preventive care and healthy habits. Heart disease often develops over time. Risk factors like poor diet, lack of exercise, smoking/vaping, and stress can start to affect your cardiovascular system early, even in your 20s. Taking steps to maintain heart health now can lower the risk of more serious heart issues later in life. Such practices aren’t just applicable to physical heart health, but emotional heart health too. Emotions such as stress and anxiety can contribute to physical health problems, let alone the mental distress it can cause.  

But have no fear: we are here to help provide you with holistic information for healing a broken heart, whether it is broken literally or metaphorically. And what better month than February to set aside some time to take care of our hearts? Be your own best Valentine by employing these heart healthy practices. 

Habits formed now are important for good health later 

• • Regular exercise: Get at least 30 minutes of moderate cardio exercise every day. Brisk walking, running, aerobics or high intensity sports are all great forms of exercise.  

• • Stop smoking/vaping: If you need help quitting, don’t be afraid to call Thrive. They are here to care for you, not judge! 

• • Manage your stress well: Exercising, eating well, and getting enough sleep are essential to stress management. Practicing mindfulness and allowing time to unwind can also help you reduce stress.  

• • Sleep: get at least 7-9 hours of sleep a night to maintain adequate immune and neurological functionality to concentrate and be your best! 

• • Clean eating: Eat at least 2-3 servings of fruit or veggies daily. Replace chips, pretzels and sodas with healthier options like apples, bananas, smoothies, nuts and water. 

• • Eating sweets and junk food may comfort your heart in the short term, but may harm your heart’s health in the long run. 

Know your family history and genetics 

• • A family history of heart disease or other cardiovascular issues can increase your risk, so it is important to make lifestyle choices to counteract genetic risks. 

• • Make sure to speak with relatives to learn more about your family’s medical history if you are not aware of it and share any relevant information with your doctor. 

Beware of high blood pressure, cholesterol, and diabetes 

• • These diseases most severely affect heart function and overall health. They can develop due to lifestyle choices and are all risk factors for heart disease. Make sure to get regular checkups to stay on top of your heart health! 

Mind the mental and physical heart connection 

• • As mentioned before, stress, anxiety, and depression can actually increase the risk of heart disease. Don’t neglect the role mental and emotional health has on your physical health.  

Heart healthy habits lead to a better quality of life 

• • Maintaining heart health contributes to an active, energetic lifestyle. It helps with endurance, reducing fatigue, and supporting overall well-being.  

• • You won’t regret your efforts to improve your heart health! 

Small, intentional changes over time lead to significant improvements over the course of your life. You don’t need to make drastic changes to alleviate your risk of heart disease. Being mindful and intentional about your choices is key. 

What about the maintenance of your figurative heart?  

Sometimes our hearts hurt, not in a physical sense, but in an emotional sense. People suffer from “broken hearts” in friendships, romantic relationships, or even the loss of a beloved pet. How do we heal a broken heart? 

Feel your feelings 

• • Just like the Red Sea, sometimes the best way out is through. If we don’t process our emotions and allow ourselves to grieve, those feelings will show up later and often more intensely.  

Use your support system! 

• • So many students share that they don’t rely on others because they don’t want to burden them or are fearful that they won’t get the support they need. It’s okay to ask for what you need, and to let your support system know you need a little extra TLC.  

Distraction can be a healthy coping mechanism…in the short term 

• • Distraction can help you get through a tough moment when you don’t have the privacy or time to allow yourself to feel your feelings.  

• • Ruminating on negative emotions can be harmful, so distractions can provide much needed respite. But just keep in mind the first point–if you suppress your feelings for too long, they could worsen. 

Reorient your focus  

• • Remember your dreams and goals and work toward them. It may be difficult to return to life after a loss but remember that a loss does not have to dramatically alter the path you are already on.  

Be wary of self-defeating thoughts 

• • Avoid comparing yourself to others, feeling shameful about your grief, or allowing self-doubt to creep into your mind.  

• • Remind yourself of your strengths and that you are still growing and evolving.  

Know that grief is a personal journey 

• • Grief looks different for each person. Although the identified stages of grief are denial, sadness, anger, bargaining (playing the what if game with yourself), and acceptance, it is completely normal to move in and out of all or some of these stages. 

• • There is no predetermined amount of time in each stage or linear order. Oftentimes, grief is anything but linear, so give yourself grace. 

The human heart is a powerful and poetic organ. It is simultaneously the biological structure that allows us to function and the center of our deepest thoughts and feelings. Our hearts work constantly to pump our blood and give us life, so the best thing we can do is treat them with the care and attention they need to thrive.  

_____________________________________________________________________________ 

Have questions about Thrive Wellness? Visit their site here.  

“Wellness Wednesdays” is a Trojan Talks blog series in collaboration with the team at Thrive Wellness Center. Each month, we explore a topic regarding mental and/or physical health and advise students on ways to maintain their well-being and health.