February is Heart Health Month, How are you taking care of yours?

If you are a reader of this little newsletter, you may have read the info that TCM/Acupuncture is credited to be an effective treatment for over 150 diseases or disorders according to the World Health Organization.  TCM  includes  acupuncture, nutrition coaching, Qi Gong exercise instruction and herbal medicine as well.  

As a person with a heart issue called A fib, which caused a stroke, I have studied the chapters  of my text books pertaining to heart health quite extensively over the past couple of years.  

With February being designated to heart health I would like to share a few findings from that study that may be supportive to you or someone you know that needs heart health care.  And I think we all can benefit from it even if you are seeing us for gout, a painful back,  or headaches. 

In TCM the heart is considered the ruler or emperor  of the other organs.  It can be a benevolent leader or a nasty one depending on its health.  I think I have experience both of those and recently had a crash course in  reading its signs to keep it in the happy ruler camp!

Heart health often affects our sleep, or inability to sleep, fertility, and multiple  hormone regulations.  It pumps our nutrients throughout the whole body through our  energized oxygenated blood which is in turn is built from the foods we take in.   It adapts to the stress we experience, with variations in speed, and rhythm.  

Its health is one of the biggest factors on how active we can be on any given day or age. 

To build and maintain healthy heart muscle, a combination of nutrients plays an essential role in supporting function, energy production, and overall cardiovascular health. Here are key nutrients to focus on:

• Role: Protein is essential for muscle repair, growth, and maintenance. It’s especially important for rebuilding any muscle tissue that may be broken down during exercise.

• Sources: meats, fish, eggs, dairy products, legumes, tofu, and quinoa.

• Role: These healthy fats help reduce inflammation and improve heart health. They also support muscle recovery and help maintain healthy blood vessels.

• Sources: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts

• Role: Potassium helps regulate fluid balance, nerve function, and muscle contractions, including the heart muscle. It is crucial for maintaining a healthy heartbeat and reducing the risk of high blood pressure.

• Sources: Bananas, potatoes, green vegetables, tomatoes, and avocados.

• Role: Magnesium supports muscle function, energy production, and the regulation of muscle contractions, including the heart. It can help prevent muscle cramps and spasms, including those in the heart.

• Sources: Dark leafy greens, nuts, seeds, whole grains, and legumes.  70 % of North America populations are deficient in this important macro nutrient as soils that foods grow in are often low in it.  Therefore it is important to supplement it and there are a variety of forms it comes in.  The most beneficial for heart specifically are magnesium glyconate or orotate.

• Role: CoQ10 is a compound that helps produce energy within cells, particularly in the muscles. It has also been shown to support heart health by improving blood vessel function and reducing oxidative stress.

• Sources: Organ meats (liver, kidney), fatty fish, spinach, broccoli, and whole grains. Supplementation is often used for higher intake.

• Role: Vitamin D plays a role in calcium absorption, muscle function, and reducing inflammation, all of which are important for heart muscle health.

• Sources: Sunlight, fortified dairy products, fatty fish, egg yolks, and mushrooms.

• Role: B vitamins, especially B6, B12, and folate, are involved in energy production and red blood cell formation, both of which support heart muscle function and health.

• Sources: Whole grains, leafy greens, meat, eggs, dairy, and legumes.

• Role: Iron is essential for the production of hemoglobin, which carries oxygen to the muscles, including the heart muscle. Proper oxygenation is critical for heart health and performance.

• Sources: Red meat, poultry, beans, spinach.

• Role: Vitamin C is important for collagen formation, which supports blood vessels, and it helps protect cells from oxidative damage. It also aids in iron absorption, and is very important to those with arrhythmia.  

• Sources: Citrus fruits, strawberries, bell peppers, broccoli, and tomatoes.

• Role: Calcium is vital for muscle contraction, including the contraction of the heart muscle. It’s also involved in maintaining the health of blood vessels.

• Sources: Dairy products, leafy green vegetables.

• Role: Zinc supports immune function, protein synthesis, and tissue repair, all of which are necessary for muscle growth and recovery.

• Sources: Meat, shellfish, legumes, seeds, and nuts.

• Role: Staying hydrated is important for maintaining muscle function, including that of the heart, and for ensuring efficient nutrient transport throughout the body.

• Sources: Water, herbal teas, and hydrating fruits like watermelon and cucumber.

In addition to nutrition and hydration for  heart health,  we can look to the blue zones of the world where folks live and thrive into ripe and wonderful healthy old ages.  The deep community links, active lifestyle and purpose as they age are worth examining and emulating.  

In my opinion joining a club, volunteering, being creative through art or music, hiking, skating, skiing or laughing over a shared story and beverage of choice with friends & family, all fit the bill to promote a healthy heart.  

So as Family & Valentine’s days approach, I wish for you some, or all of these healthy options.  

As always Morven is available 5 days per week including Saturdays in Flourishing Health Clinic. Heather is back to work a few hours per week.  

We also give hugs which are heart health approved too.