Here are 10 great ways to improve mental health on World Mental Health Day (10/10/20)! Plus, they're great for your heart, too!
🔌 Unplug before bedtime: We know it's hard but turning electronics off 30 minutes before bed, can help you get better sleep. Plus, a good night's sleep equips you to better handle everyday stresses.
🌱 Did you know gardening is exercise?! :
Regular exercise is recommended to take care of your heart and mental health. Even better? Gardening is a great hobby to take up to get the time in exercising and see the success of your newly founded green thumb!
☀️ Do what you love - outside:
Get rays of sunshine while you do your favorite activity! When exposed to the sun, your body produces Vitamin D which can lower BP and stress levels!
📞 Socialize (at a safe distance):
Spending time with friends and family is a great way to improve mental and physical health. Haven't spoken to a good friend or relative lately? Give them a call and check-in! It will improve both your health and day!
👟 Take a nap (after your walk):
Take a 15 minute walk followed by a nap. This great combination has been shown to improve memory when done together vs. doing each activity alone.
🧠 Easy meditations:
Restore the body to a calm state! There are lots of activities to choose from that only take 1 minute. Plus, meditation has been shown to lower BP! Find one in the Hello Heart app!
🎶 Listen to music you enjoy:
Listening to music you enjoy can help you feel better and manage stress more effectively. Don't know what song to choose? The sounds of nature is a great place to start!
😆 Have a good laugh:
This weekend, sit down to watch a good comedy! Laughter increases the oxygen level throughout your body and helps relieve tension by relaxing your muscles!6 It's a win-win!
🐶 Did someone say "Downward Dog"?
It's true! A little yoga can go a long way. One of yoga’s clearest benefits to the heart is its ability to relax the body and mind.
👃 Take a deep breathe of fresh air:
It's simple but effective. We are always in a rush when we run out the front door. Next time, try to take a moment when you get outside to stop and take 1 deep breathe. You'll instantly feel better, calmer and it has shown to lower blood pressure.
Be sure to check out all of the stress relieving activities here in the Hello Heart app!
Hello Heart is not a substitute for professional medical advice, diagnosis, and treatment. You should always consult with your doctor about your individual care.
1. Gazit T, Gutman M, Beatty AL. Assessment of Hypertension Control Among Adults Participating in a Mobile Technology Blood Pressure Self-management Program. JAMA Netw Open. 2021;4(10):e2127008, https://doi.org/10.1001/jamanetworkopen.2021.27008. Accessed October 19, 2022. (Some study authors are employed by Hello Heart. Because of the observational nature of the study, causal conclusions cannot be made. See additional important study limitations in the publication. This study showed that 108 participants with baseline blood pressure over 140/90 who had been enrolled in the program for 3 years and had application activity during weeks 148-163 were able to reduce their blood pressure by 21 mmHg using the Hello Heart program.) (2) Livongo Health, Inc. Form S-1 Registration Statement. https:/www.sec.gov/Archives/edgar/data/1639225/000119312519185159/d731249ds1.htm. Published June 28, 2019. Accessed October 19, 2022. (In a pilot study that lasted six weeks, individuals starting with a blood pressure of greater than 140/90 mmHg, on average, had a 10 mmHG reduction.) NOTE: This comparison is not based on a head-to-head study, and the difference in results may be due in part to different study protocols.
2. Validation Institute. 2021 Validation Report (Valid Through October 2022). https://validationinstitute.com/wp-content/uploads/2021/10/Hello_Heart-Savings-2021- Final.pdf. Published October 2021. Accessed October 19, 2022. (This analysis was commissioned by Hello Heart, which provided a summary report of self-fundedemployer client medical claims data for 203 Hello Heart users and 200 non-users from 2017-2020. Findings have not been subjected to peer review.)