By Sophia Ludtke ’20, Staff Writer

What did you do today? Did you have a debate in English class? Rehearse for the upcoming Winter Musical? Work on your flip turns at swim practice? Chances are you didn’t stop to think about what enabled you to get through that debate, or rehearsal, or practice. But, believe it or not, one organ powered you through your day without skipping a beat–your heart!

In 1964, President Lyndon B. Johnson declared the first ever American Heart Month^[1] and since then, every February, Americans around the country rally around the common cause of encouraging heart health to help combat heart disease–the number one killer of Americans each year.^[2]

The primary goal of this month is to raise awareness about how we can prevent heart disease in the first place. People of all ages, including adolescents, can begin to establish life-long habits that will help them lead healthy lives by eating a balanced diet, getting plenty of exercise, and minimizing stress.

Eat a Balanced Diet!

1. The school nurse, Ms. Neary, has some advice for NA students: “Wake up happy and start your day with a good breakfast. During lunch visit the salad bar. It is filled with fresh fruit, veggies and whole grains. Opt for those foods instead of French fries!”
2. The Mayo Clinic recommends heart-healthy breakfast options such as oatmeal with nuts, plain low-fat yogurt flavored with fruit or a little maple syrup, or scrambled eggs with whole grain toast.^[3] And, if you know you will be staying after school for a while, try to plan ahead and pack healthy snacks such as fruit or trail mix to get you through your after-school activities – and don’t forget a bottle of water.

Get More Exercise!

1. Try joining an NA sports team! Not only do sports provide you with a regular opportunity for exercise, but they allow you to de-stress after a long school day. But, even if you are not into sports, there are plenty of other opportunities to get involved.
2. Ms. Neary recommends that students take advantage of the fitness center: “It is open and supervised by experienced faculty and staff who are more than willing to suggest just the right workout.”
3. If you like the outdoors, try outdoors activities such as skiing, snowshoeing, or taking hikes in the snow! These all provide your heart with a great workout.
4. Finally, try to avoid spending too long sitting. According to The Cleveland Clinic, daily prolonged periods of sitting increase your risk for cardiovascular complications by 147%.^[4] So, be sure to take regular walk breaks between classes. Or, look into getting a standing desk at home to do your homework, or encourage the school to invest in more for classrooms.

Minimize Stress:

1. Give yoga club a try! Working on your flexibility and strength, all while relaxing your mind, can help you work your way to a healthy heart.
2. Don’t take on more activities than you can handle! Focus in on what you are truly passionate about, so that you don’t find yourself over-scheduled and overstressed.
3. Keep everything in perspective. Maintain balance in your life and your heart will thank you.

Our hearts power us through our days, so it’s important to take extra care to keep our heart healthy. Take advantage of February, American Healthy Heart Month, to add in a few more minutes of exercise, eat an extra vegetable or two, and take a few minutes out of your day to pause and de-stress. Years from now, when your heart’s still healthy, you’ll be happy you did.

^[1]http://newsroom.heart.org/events/american-heart-month-events-and-info-3136417

^[2] http://newsroom.heart.org/events/american-heart-month-events-and-info-3136417

^[3] http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20046702?pg=2

^[4] https://health.clevelandclinic.org/2016/01/5-things-to-do-daily-to-keep-your-heart-healthy/