Turn that Frown Upside Down…Your Heart Will Thank You!

Have you ever heard someone say “it takes more muscles to frown than it does to smile” in order to

coax someone who’s unhappy into lightening their bad mood? Well, does it really matter if it’s true or not? What is true is that researchers are recognizing and studying a possible link between positive emotions and good heart health.  

Toxic stress – significant, prolonged stress and anxiety – can physiologically alter the body’s systems over time, causing illnesses like heart disease, stroke, and diabetes. But, according to research studies at Harvard’s School of Public Health, negative emotions aren’t the only ones that play a role in heart health. Laura Kubzansky, professor of social and behavioral sciences at Harvard School of Public Health, suggests that having a positive, happy outlook can actually reduce the risk of coronary heart disease.   

In a 2007 study that followed more than 6,000 men and women aged 25 to 74 for 20 years, Kubzansky found a distinct and measureable difference in people with “emotional vitality—a sense of enthusiasm, of hopefulness, of engagement in life, and the ability to face life’s stresses with

emotional balance—appears to reduce the risk of coronary heart disease.”

No, just smiling isn’t enough to ensure a happy heart, but it’s part of the bigger equation of well-being. Kubzansky says people who have a positive outlook are more likely to participate in healthy behaviors “because they perceive them as helpful in achieving their goals.”  

So, in addition to exercising, eating healthy, and getting enough ZZZZZZ’s, add smiling and optimistic thoughts to your daily regimen for a happy heart.  

Did you know… that students of yoga frequently report a sense of deep relaxation, calm and happiness at the end of a yoga session? Researchers from Boston University School of Medicine (BUSM) have found that yoga may be superior to other forms of exercise in its positive effect on mood and anxiety. 

Wanna get rid of the toxic stress in your life and give your heart a reason to smile? Movement Works has a daily yoga schedule that fits everyone’s level of fitness. So let us put a smile on your face, and your heart!  

Hearty Foods

Have you ever taken a moment to listen to the rhythm of your own heart beat in the still of the night? If you tune in, you can hear it and feel it beat against the chest walls. I think it's safe to say most of us don't go about our day thinking about the magical qualities of our own hearts as they work  effortlessly to keep our body on this journey we call life. We don't control it's rhythm as it's a mechanism that works all on its own however there are things we can do honor and nurture it to keep it running healthy.

How to nurture a healthy heart:

Cardiovascular Exercise!
 - Running   - walking     -hiking
 - biking      -flow yoga   -karate


OR any of the classes we offer here at Movement Works :) Check out our class schedule!

http://www.mvmtworks.com/classes/class-schedule

Eat Heart Healthy Foods!

-Oatmeal                             -berries                        -spinach            
-Brown or wild rice            -olive oil                      -green tea          
-salmon                               -broccoli                      -red wine
-sardines                             -carrots                         -cantaloupe
-tuna                                   -sweet potatoes            -papaya
-walnuts                             -red bell peppers           -acorn squash
-almonds                            -black beans                  -tomatoes
-flax seed                           -kidney beans                -oranges
-asparagus                          -avocado

By increasing your intake of raw colorful foods (mostly green, red and orange), fiber and healthy fats you increase the health of your heart. Nurture your heart for a long healthy life and stay away from saturated fats, sodium and high alcohol and sugar consumption.

Here are a couple of easy recipes you can incorporate into your everyday life to get an easy boost in what you need for that beautiful heart of yours...

Smoothies! 

Frank Lipman's Blueberry Avocado Smoothie

1 cup fresh or frozen blueberries 

1/4 avocado

1 cup coconut water

juice of 1/2 a lime

1 serving of vanilla whey protein powder or non-dairy protein powder

1 serving of greens powder (optional)

sweeten to taste with raw honey or stevia

4 ice cubes 

Blend until smooth and creamy. YUM!

Kim Snyder's Rainforest Chai Seed Heart- Healthy Smoothie

3 1/2 ounces frozen acai berries

2 cups unsweetened almond milk

1 1/2 - Tbs. chia seeds

stevia to taste

Blend berries and almond mild at a low speed to break down the berries, then move to a higher speed. Once smooth, add chai seeds and stevia.

Buon Appetito!

At the Heart of Health

Are you seeing red this month? You should be, and not just because of Valentine’s Day. From fire-engine wowza to sophisticated scarlet, shades of red dresses are showing up in grocery stores, fashion runways, and work places everywhere in February as a not-so-subtle symbol of empowerment, awareness, and prevention of heart disease in women.

The Go Red for Women campaign, created by the American Heart Association, is a memorable icon to remind us all that heart disease is the number one killer among women in the United States. Typically thought of as a man’s disease, heart disease kills more women than all types of cancers combined.  

Heart disease is more likely to be misdiagnosed in women in part because the symptoms may be different for women than in men. Forty percent of men and thirty percent of women experience ‘typical’ symptoms of a heart attack like chest pains and left arm pain. But women will more often experience ‘atypical’ symptoms like shortness of breath, indigestion, back pain, jaw pain, and fatigue.

Education is key in preventing heart disease. The risk factors may be silent like high blood pressure, high cholesterol, diabetes or diabetic inclinations, smoking, family history, stress, and obesity. In addition to knowing your risks, it’s imperative to know that if you think you are having a heart attack, call 9-1-1. Every minute is heart muscle lost.

   

Once a woman is diagnosed with heart disease, it’s so important to follow through with care.  Women

are caregivers by nature. They take care of the kids, grand kids, the hubby, and even aging parents. They make themselves a last minute priority.  So let the red you see this month be a reminder to love yourself first. It could save your life!

Heart disease in women is definitely different than in men, but also, heart disease can attack women differently, depending on their race.

General statistics

• Heart disease is the No. 1 killer of women, and is more deadly than all forms of cancer combined.
• Heart disease causes 1 in 3 women’s deaths each year, killing approximately one woman every minute.
• An estimated 43 million women in the U.S. are affected by heart disease.
• Ninety percent of women have one or more risk factors for developing heart disease.
• Since 1984, more women than men have died each year from heart disease.
• The symptoms of heart disease can be different in women and men, and are often misunderstood.
• While 1 in 31 American women dies from breast cancer each year, 1 in 3 dies of heart disease.
• Only 1 in 5 American women believe that heart disease is her greatest health threat.
• Women comprise only 24 percent of participants in all heart-related studies. 

Hispanic women

• Hispanic women are likely to develop heart disease 10 years earlier than Caucasian women.
• Only 1 in 3 Hispanic women are aware that heart disease is their No. 1 killer.
• Only 3 in 10 Hispanic women say they have been informed that they are at a higher risk.
• Only 1 in 4 Hispanic women is aware of treatment options.
• Hispanic women are more likely to take preventive actions for their family when it comes to heart health. 

African American women

• Cardiovascular disease is the leading cause of death for African American women.
• Of African American women ages 20 and older, 46.9 percent have cardiovascular disease
• Only 1 in 5 African American women thinks she is personally at risk.
• Nearly 50 percent of African American women are aware of the signs and symptoms of a heart attack.
• Only 43 percent of African American women know that heart disease is their greatest health risk. 

Movement Works is proud to partner with the Myrtle Beach branch of the American Heart Association to bring awareness to this silent killer of women.  We’ll be taking donations for the entire month of February. Make a donation and choose a red, silver, or gold heart to put your name on to proudly show your support in preventing this disease!  Or buy a bracelet to wear to remind all the women in your life to get screened!   

Open Heart, Open Mind

February is here and love is in the air! This month we are focusing on the heart; Heart health, love and compassion. The energy point within the body for this is called the Anahata Chakra or heart Chakra.

The Heart Chakra (Anahata Chakra):

Represents unconditional love and compassion on both the giving and receiving ends. It also represents abundance. 

Located: At the heart center in the middle of the chest. 

Color: Green

Just as the abundant leaves on the trees are green, so is the color of our Heart Chakra.  

Sound: Yam

All energy holds a vibration and a sound. The sound for this energy is Yam. Repeat it a few times and notice how it resonates within the chest walls. 

Some may read this information and think that it's just a bunch of new ageism and although there could be some truth to that there are also many benefits physically and emotionally through the practice of opening this energy point in the body. By bringing awareness to this area of the body and to this area of our life we shift the focus of energy and we consciously move back to our center our (natural place of love). When we open up the body in this area we become vulnerable physically and emotionally as we expose our hearts. A yoga practice dedicated to opening up the Heart Chakra is said to give and emotional high. Don't believe me? Try it for yourself!

Here is a short yoga sequence designed by one of our Yoga Instructors here at Movement Works (Angela Giacomelli) to energize and open up your heart... 

Sun Salutations - Start with a warm up of the body by doing a few rounds of Sun Salutations. Focus here on linking your breath to the movements. 

Sphinx Pose - Lay flat on the belly with legs extended straight behind you. Press the tops of all ten toes into the ground. Energize the belly by hugging navel in toward the spine. This will help protect your lower back in the lift. Place both forearms and hands into mat directly in front of you and lift and open the heart center. Be mindful to widen the collar bones and draw the shoulder blades down the back. Hold here for 5-10 deep breaths.  

Camel Pose - Start by standing on your knees. Place your hands to the lower back with finger tips pointing down. As you inhale lift the heart up while engaging your core coming into a slight back bend. From here you can reach one or both hands toward the ankles (or blocks behind you, placed at your ankles) Once you have a a grip, press your hips forward and puff up the center of the chest. Be mindful not to tip the head completely back here. Hold for 3-5 full breaths. When you are ready to come out, really engage the core here and lift from the belly to protect the lower back while reaching the arms forward to come all the way up.  

Child's Pose - Sit back onto the heels and extend the arms out in front of you, placing the forehead onto the mat. To counter act the other two poses a bit further come onto the finger tips and breath into the back. If this doesn't feel good just relax the palms of the hands into the ground. Hold here for 5-10 deep breaths. 

Legs up the wall with cactus arms - Once you get into position close your eyes and breath naturally. Allow the body to fully relax and repeat this mantra silently in your head.

"I deserve love, happiness and prosperity in all areas of my life."

After about 5 minutes release the pose and come to a comfortable seat and breath for a few deep breaths to complete the practice and recognize how you feel.

Check out our class schedule for our upcoming yoga classes here at Movement Works!

http://www.mvmtworks.com/classes/class-schedule

Until next time... Open Heart, Open Mind...