Virtually all mothers have experienced stress at one point or another—a feeling of tension that can make you feel frustrated or angry, and sometimes unable to calm yourself down. Occasional stress is typical and harmless, but when it becomes chronic, it can unleash a host of physiological and psychological responses that can damage your heart. High-stress levels, for instance, are linked to obesity and Type 2 diabetes. Stress is officially recognised as a leading risk factor for heart disease—which is one of the biggest causes of mortality in Australia, alongside poor nutrition, a sedentary lifestyle, excessive alcohol use, and smoking. As a mum, how can you ensure that your kids’ needs are met while also exercising the self-care you need to maintain optimal heart health?
Scheduling Check-Ups
Almost every hour of a typical day, one Australian woman dies of coronary heart disease, yet women are much less likely to undergo treatment for a heart attack or angina in hospitals than men. What’s more, women are often underdiagnosed or misdiagnosed when they are having a heart attack. The reasons for this include the fact that women often have different symptoms to the classic sign of a heart attack: pain or pressure in the chest. For instance, they may have difficulty breathing, experience tingling in their limbs, feel nauseous, or have jaw pain. There are many treatments that can successfully treat heart disease, including having a cardiac ICD implant to correct irregular heartbeats. It is therefore important to see a doctor if you have any of these symptoms. Preventive care is also vital if physicians are to catch signs of heart disease before heart attacks (and ensuing heart damage) occur. See your family doctor about appropriate diagnostic heart and other tests for your age, and enlist the help of family and friends to watch your kids so you have the time you need to attend your appointments.
Balancing Physical Activity and Mindfulness Activities
Australia’s Physical Activity and Sedentary Behaviour Guidelines recommend that women and men partake in at least 30 minutes of moderate to intensity physical activity on most, preferably all, days to maintain good heart and general health. In addition to complying with these guidelines, make time for mindfulness activities like yoga, Tai Chi, or mindfulness meditation. Studies have shown, for instance, that taking part in postnatal yoga is linked to decreased depression symptoms and an increase in psychological well-being and quality of life. Of course, activities like yoga and meditation are also ideal for stressed moms with older kids who are juggling their work, home, and family and social responsibilities. Embrace mindful eating too. Enjoy healthy home-cooked meals and aim to follow a Mediterranean-style diet, which prioritizes lean proteins, fruits and vegetables, and healthy fats.
Spending Time in Nature
Spending time in nature has been found in numerous studies to lower levels of the stress hormone cortisol and to instil a better mood and vitality. The good news for busy moms is that you don’t need to take a whole afternoon or even an hour to enjoy the benefits of “green time.” A study by Drexel University researchers has found that just 10 minutes in an outdoor setting like a park can nip stress in the bud.
Moms who have stressful lifestyles can benefit from embracing a proactive health strategy that includes health checks and embracing an active lifestyle. Following a healthy regimen like the Mediterranean diet can also help promote heart health, with many nutritious meals taking just a few minutes to prepare. Finally, spending just 10 minutes in a green setting can be a powerful way to keep stress-triggered diseases at bay.