Stress is everywhere. It’s a part of life, from breakdowns, financial struggles, the weather, relationship issues, and isolation that often lead to stress. Stress is a common and normal response to challenging or new situations. Everyone experiences stress differently, and our bodies react differently. Stress can become problematic when it makes us feel overwhelmed or continues for a long time. This also can put a strain on our heart! Chronic stress often leads to high blood pressure, heart disease, obesity, and poor sleep patterns.
We know we can’t eliminate stress, and it can have a positive result when helping us to overcome challenges and motivate us. It can help us to become resilient when life throws us a curveball. When we utilize healthy practices, like eating healthy or practicing techniques to reduce stress, our heart will thank us.
Healthy Foods for Farm Families
So let’s start with feeding our body. How do we feed our body for a healthy response to stress? When we are stressed we tend to overeat or choose comfort foods or treats that may not be the healthiest choices for our heart. The National Heart, Lung and Blood Institute has some great examples and recipes for you to nourish your heart. They have the DASH (Dietary Approaches to Stop Hypertension) eating plan ranked among the U.S. News and World Reports’ best diets for healthy living and heart health. The plan features healthy versions of comfort foods, such as oven-baked french fries and chicken chili stew. The recipes are easy to make and family-friendly, which are extremely important for busy farm families. Learn more about DASH and heart health at healthyeating.nhlbi.nih.gov.
These tips can make it easier to incorporate these heart healthy habits:
- Change gradually. Add additional servings of vegetables to your diet one at a time. Read nutrition labels to choose the food lowest in saturated fat, sodium or salt, and added sugar.
- Vary foods high in proteins. Try a mix of lean cuts of meat. Remove the skin from chicken. Eat fish once or twice a week. Eat two or more meals without meat each week.
- Select healthy, tasty snacks. Have a piece of fruit, a few unsalted snacks such as rice cakes, fat-free or low-fat yogurt or raw vegetables with a low-fat dip.
- Find substitutes. Try whole-wheat bread or brown rice instead of white bread or white rice. If you’re allergic to nuts, try beans or seeds such as flax or sunflower seeds.
Relaxation Techniques for Farmers
We can’t eliminate stress, but we can adjust how we respond to it. Combining healthy eating habits with other self-care activities can help to reduce stress and take care of your heart. When we activate healthy relaxation responses, our breathing and heart rate slow down and our blood pressure decreases. We can learn to trigger these responses. You can find a group or class to help get you started, or you can follow the techniques below. If one approach doesn’t work for you that is okay; there are other techniques that may fulfill your needs.
Whether your stress is internal or external, relaxation techniques can help you manage stress and increase your ability to cope:
- Deep breathing. Take a slow, deep breath, letting your stomach or chest expand and then exhale slowly repeating it a few times. Breathing can be done anywhere, anytime.
- Progressive muscle relaxation. First tense your muscles for a few seconds, then relax them. Start with your toes, then move to your calves, progressing all the way to your face, one muscle group at a time.
- Mindfulness. Paying attention in a particular way: on purpose, in the present moment, with a non-judgmental and accepting attitude. Focus on being aware of the present moment, without judging it or changing it. Accept the moment for what it is.
- Meditation. It allows us to practice mindfulness formally by sitting still and practicing being aware and in the moment. Think of meditation as “attention training,” helping our ability to be present.
- Guided imagery. This involves sitting or lying quietly and imagining yourself in a favorite peaceful setting or visualizing a calm setting, such as a beach or a garden.
Relaxation techniques don’t always mean being still. It may involve yoga, going for a walk in nature, taking a class you enjoy, spending time with family, or talking to a professional counselor.
Combining relaxation techniques, healthy eating, and other healthy habits such as moving more, getting enough sleep, developing a strong support system and rethinking some of the familiar ways to cope with stress (such as alcohol consumption, smoking or using drugs) can go a long way to making your heart happy.
Taking care of your heart is a lifelong journey. For more information about heart health visit The National Heart, Lung and Blood Institute at healthyeating.nhlbi.nih.gov.
