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Stress is an inevitable part of our every day lives – from trying to manage work, to trying to find time for family and yourself. It’s important to recognize and manage it because stress can significantly raise the risk of heart disease and stroke. It could lead to the detriment of your mental health such as depression and anxiety if stress is overlooked over an extended period of time.

Stress first develops in the mind but has huge repercussions on your body. Stress can take a toll on your physical well being, damage your heart health, and over time can increase the risk of coronary artery disease.

Sometimes it’s not as simple as changing a job you dislike, change your work schedule, or avoid difficult people and situations. Here is our advice on how to better manage stress:

Get enough sleep

Getting adequate sleep is vital for mental and physical health. Fall short on rest can take a serious toll on your energy levels throughout the day, productivity, emotional balance, and your weight.

Avoid sleeping in on weekends. The more your sleep schedule alternates, the more likely you will experience jetlag-like symptoms. To make up for those late nights, opt for a nap during the day rather than sleep in to prevent your natural sleep-wake rhythm from being thrown off.

Get off your phone! Plenty of us are guilty of mindless browsing on our phones before bed. Melatonin, a naturally occurring hormone is needed to help regulate sleep and wake cycles. The light emitted from all the screens of electronics suppresses melatonin production. Try listening to music or read a book instead.

Follow smart eating habits

Cut down on the alcohol, caffeine and nicotine. These disrupt your ability to get good rest and interferes with your sleep cycle when you are out of it, especially if you have any of them closer to your bedtime.

Avoid eating large meals late at night. Try scheduling your dinners earlier if you’re planning on having a large meal. Your digestive system requires a time and energy to digest food which may be pulling you back from your body on concentrating to sleep.

Exercise

Exercise during the day for optimal results. Regular exercise allows you to sleep better at night and energizes you throughout the day. Exercise speeds up your metabolism and stimulates hormones like cortisol. Morning or afternoon does not make a big difference but working out too close to bed can make sleep afterwards difficult.

It can take several months of consistent physical activity before you can get the full sleep-promoting benefits. Just walking at least 10 minutes a day is enough to improve sleep quality. If you’re not a fan of intense exercise, yoga and stretching are great alternatives to help regulate your sleep.

Have any advice on how to get the best sleep you’d like to share? Please comment down below!

  1. Limit your intake of salt and caffeine. (No more than the equivalent of four regular cups of coffee per day.)
  2. Try to get 8 hours of sleep each night.
  3. Have regular check-ups with your physician. Early detection is the key to a successful solution.
  4. Keep a positive attitude and wear a smile… it takes only 22 muscles to smile, but 37 to frown.
  5. Make time for leisure activities such as reading, hobbies, sports, TV etc.
  6. Invest in CPR and AED education and training, and encourage your family and friends to do the same.

Eating healthy on a regular basis is extremely important for good heart health and overall, health. Therefore, WebMD published a great article on 21 different types of food that are beneficial to your heart.

Fresh Herbs

Adding this to your food, instead of salt will not only add flavour but it will eliminate your salt and fat intake.

Black Beans

Beans have so many heart-healthy nutrients. Beans can lower blood pressure, and the fiber in them can help control cholesterol and blood sugar levels.

Salmon: Super Food

Salmon is a super-food that is rich in omega-3s. Omega 3’s are healthy fats that can lessen the risk of heart disorders.

Olive Oil

This oil is a healthy fat, which is rich in heart-healthy antioxidants, and they may protect your blood vessels.

Walnuts

A small handful of walnuts a day may lower your cholesterol and protect against inflammation.

Check out more at WebMD.


Yum! One of the healthiest trends this year is overnight oats. Its easy and packed with delicious nutrients and protein to energize you throughout the busy day.

Let’s face it, most of us don’t have a lot of time during the week to indulge in a healthy breakfast or snack but this will save you a bunch of time. Best part? You can make it however you like with all of your favourite toppings. Here’s how:

  1. Quarter Cup Quaker Oats (or any you prefer). Try to not buy quick oats.
  2. Honey or any sweetener of your choice
  3. Quarter cup of milk, creamer, Almond milk, Oat milk or any milk of your choice! My recommendation: Ensure the milk is above the line of the oats (add as much as you like, its up to you!)
  4. A spoon or two of vanilla Greek Yoghurt or any yoghurt of your choice to add a little more flavour!
  5. Peanut Butter, Vegan Peanut Butter or Nutella
  6. Fruits of your choice
  7. Any other toppings you prefer! We also love chocolate chips.

Step 1: Add your oats, milk, yoghurt, and honey to your jar and stir until it has a smooth consistency and cover

Step 2: Leave it overnight or longer than 2-3 hours

Step 3: Add your peanut butter or Nutella and your toppings of choice such as, fruits, chocolate chips, granola, and more!

Step 4: Enjoy this packed protein jar!