Heart Health Always Matters, But it is Essential After a Cardiac Event Engaging in a carefully structured plan, such as cardiac rehabilitation, can make all the difference. Programmes designed to focus on post-cardiac event recovery provide the tools needed to improve heart function, restore energy levels, and prevent further cardiovascular issues. This is where safe … Read more
A New Beginning for Your Heart Recovering from a cardiac event can be one of the most challenging and uncertain times in your life. It’s not just about healing physically; many people are pointed toward an online Cardiac Rehab Finder and left to navigate the overwhelming task of choosing the right programme on their own. … Read more
In a fast-paced world full of new information, it can feel overwhelming when it comes to taking on board advice to manage your heart health. However, we’ve put together 5 simple things you can do on a daily basis to keep your heart healthy.
1. Eat a savoury breakfast
Eating a savoury breakfast is one of the best things you can do, not only for your heart health but also for general health, weight management and stress levels. Instead of consuming sweet, starchy foods first thing in the morning – which leads to a greater spike in your glucose levels – a savoury breakfast leads to steadier glucose levels in, a more stable mood, reduced stress levels and the ability to control cravings throughout the day. This is of course beneficial for those dealing with a heart issue, where weight and stress play a big part.
2. Walk for 30 minutes each day
Don’t underestimate the power of a simple walk. Walking is a natural, low-impact exercise that offers a plethora of benefits for your heart health. Whether you’re taking a stroll around a local park, getting off the bus early to walk the rest of the distance home, or running errands on foot, every step counts towards improving your cardiovascular well-being by reducing your blood pressure, improving cholesterol levels and more. 30 minutes is a great starting point, and if you love walking, why not join a local group?
3. Choose a snack that is healthy for your heart
Whether you’re an ‘elevenses’ person or a 3 pm snacker, aim to make quick, easy wins when it comes to what you reach for in the snack drawer. The healthiest snacks for your heart include berries (specifically strawberries, blueberries, raspberries and blackberries) which are rich in antioxidants, vitamins, and fibre, and may help reduce the risk of heart disease. A handful of nuts are also an easy way to satisfy a peckish mood; almonds, walnuts, pistachios, and other nuts are rich in healthy fats, protein, fibre, and various vitamins and minerals. Eating them in moderation has been linked to good heart health.
4. Take 5 minutes… to breathe
The effects of yoga and meditation on your health are well documented, with some of the notable benefits being reducing stress levels and blood pressure. However, these activities are not everyone’s cup of tea. Did you know that you can improve your heart health by doing something that you do thousands of times a day naturally? Conscious breathing exercises or breathwork can gently work the heart while improving circulation, reducing blood pressure and providing mental clarity. Try taking slow, measured breaths from the diaphragm or counting the number of seconds it takes to slowly and deeply inhale and exhale. Read more about breathing exercises here.
5. Schedule social time
In an increasingly interconnected world, it seems contradictory that loneliness has become an epidemic affecting millions of lives. Social psychologist John Cacioppo from the University of Chicago has conducted research into the effects of loneliness, which is linked with the hardening of the arteries, high blood pressure and an increased risk of heart disease as a result. Make time to speak to friends and family, or look for opportunities to engage with the community beyond these social spheres, in places such as libraries and social clubs and activities. A 10-minute phone call or a quick spin around the neighbourhood with a friend can make all the difference.
Walking app … Do you monitor how far you walk and how many steps you do with an app or with a watch?
There are so many different apps out there that are free to download so if you want to keep an eye on how far you’re going, your walking speed, if it was hilly, or the number of steps you have done, then there are fantastic options out there for you.
Below are examples of the basic information given by the walking app that Cardiac Lauren uses.
Walking App’s and your walks
If you go for a walk then you have the option of doing the same walk on another day and seeing if you can go a little bit faster. Comparing the information is easy to do.
You might decide to see if you want to go a little bit further on that walk. So can you add an extra 100m, half a mile, a mile, or whatever it might be?
It might be that you do a walk and then repeat it once a week, and again you can then compare how that week was from the last week. Were you quicker or slower? Was the weather bad so you took it a bit easier, was it hot or perfect conditions?
If walking is something that you do daily then why don’t you plan 7 different routes so you do one on a Monday, one on a Tuesday, another on a Wednesday and so on? Then you can mix them up the next week so the one you might have done on the Wednesday you do on the Monday, the one you did from the Friday you do on the Tuesday and you can play around with it. This way it keeps it interesting.
Tips on walking further or faster
If you want to start walking a little bit further you need to build up your stamina and so you need to do other exercises that help strengthen your legs. Stair climbing/steps, calf raises, squats (which are also called sit-to-stands), and anything like that are examples of such exercises. Working the leg muscles in the form of exercise will help and the exercise classes in Cardiac Lauren focus on these muscles.
StepCalf RaiseSquat/Sit-to-Stand
If you want to be able to climb stairs easier, then walking can help as well. If you can start walking up more hills and get your body used to being slightly out of breath, that will help with your stair climbing.
Another way to make walking a form of exercise is to then change your pace throughout the session. Walk slowly for a minute and walk fast for 30 seconds, slow for a minute & fast for 30 seconds. Repeat this 10 times. As you start to get fitter then you might go for a fast walk for a minute and your rest, which is your slow walk, for 30 seconds. You will have swapped it around.
If you hold some small hand weights or you have a backpack full of maybe shopping or the equivalent, it will always make your walk a little bit more difficult. Adding an extra weight or resistance is always a good way to increase your fitness levels.
Using a walking app
Cardiac Lauren likes to use her walking app to then see how far she has gone and also look at her pace when walking. She will try, if going for fast/brisk/power walk, to aim to be walking under 15-minute miles. If she is just going out for a leisurely stroll, then she is looking between 17 to 20-minute miles. If she is doing something in the middle, kind of a bit of a fastish walk but not pushing herself, she is aiming for probably between 15 and 16-minute miles.
She likes the fact that the walking app she uses tells her the step count. Some days she is stuck up at her desk for a lot of time so she doesn’t get to do a lot of steps and this way she can see she’s done a good number and is well on her way to trying to get towards 10,000 a day.
The walking app Cardiac Lauren uses is Map My Walk and she likes this one because it is also linked to Map My Cycle. If she goes out for a bike ride she can have a look at all of her routes and see how far she rode as well. If you like running you can use Map My Run.
There are many options out there so go and find the one that works for you.
What exercises after a heart attack are best for me?
The best exercises to do after having a heart attack (myocardial infarction) are those that get your heart rate up and get you breathing slightly heavier. The aim is to get the blood circulating around your body so the muscles that need to move get a good oxygen supply.
As you have had a heart attack (or any other heart event) you need to be more careful when starting to exercise. You need to prepare your heart and the muscles for exercise so performing a gradual 15-minute warm-up is essential. Alongside the new medication you are taking it will help protect your heart from having to work too hard and shocking it into exercising.
At the end of any exercise session is it important that you do not stop and do a 10-minute cool down which helps prevent you from having a further event and also allows your body time to recover back to normal. Many people have a heart attack after exercise so it is important that you do not just stop what you are doing and sit down.
A heart attack can also be written as STEMI or NSTEMI on your hospital discharge notes. They stand for Non-ST-Elevation Myocardial Infarction and ST-Elevation Myocardial Infarction.
Leg exercises after a heart attack
Concentrate on leg movements as they are the best exercises to do after a heart attack. They will keep your overall blood pressure lower which in turn puts less strain on your heart. The natural response of the body to exercise means that by using these big muscles your arteries dilate and the muscles therefore get a good blood supply. This means they get a good supply of oxygen so they can contract and produce the action required to perform the exercise.
We use the leg muscles every day when walking, shopping, doing the housework and gardening, so it is important that we keep them strong and mobile.
Quadriceps (thighs)
Your thigh muscles are big and strong so these are the best muscles to work to help increase your fitness. When they are strong you can walk faster and longer, climb stairs more easily, get in and out of a chair without using your arms, and bending down and getting up will be easier.
Examples of thigh exercises (your quadriceps muscles):
Squats/sit-to-stands
Step/climbing stairs*
Lunges
Knee raises
Marching on the spot
Squat/Sit-to-StandStepLunges
* Do not get out of your chair and go and climb the stairs numerous times without performing a warm-up. You will be putting your heart under excess stress and so are doing more harm than good *
Calf Muscles
Our calf muscles, the back of our lower legs, are key to improving our walking and balance. We use them all the time.
Examples of calf exercises (gastrocnemius & soleus muscles):
Foot pedals (lift one heel off the floor at a time)
Calf raises (lifting both heels off the floor)
Walking – concentrate on pushing off your toes as you walk
Calf RaiseHamstring Curl
Hamstrings
So our bodies remain balanced, you need to exercise your hamstrings which are the group of muscles in the back of your upper legs. Hamstring curls (kick your bottom) help get your heart rate up, they are good for increasing the range of movement of your knee and also they are important when balancing, walking and climbing.
Gluteals
Your buttocks, gluteal muscles, are strong muscles which you use when you are walking, standing, and balancing in everyday life, as well as during exercises such as squats, hamstring curls, stepping and many more. They help stabilise your pelvis and allow the movement of the leg in the hip in all directions.
Arm exercises after a heart attack
Concentrating on the lower body is best for a cardiovascular workout (getting your heart and lungs working), but we must not neglect our upper body. Arm exercises after a heart attack are just as important as many of us are weak around the shoulders, chest and upper back, our posture may not be great, so moving our arms is important. You do not even have to hold weights!
Examples of arm exercises:
Biceps curls
Chest press
Shoulder press
Lateral raises (sideways)
Frontal raises (forwards)
Wall press
Biceps CurlShoulder Press
* You MUST keep your feet moving when performing arm exercises * If not then your blood pressure can increase, blood will pool in your feet and ankles, and you are putting excess pressure on your heart to pump the blood back to your heart and you could pass out! *
In Cardiac Lauren we mix the exercises so you will do an arm exercise and then a leg one. At times you will put them both together, and on other occasions, you will be working on one side and then the other.
Abdominal exercises after a heart attack
These should only be performed at the end of a workout after the cool down. You can do all the main abdominal exercises ensuring that you do not hold your breath as you perform them, and do them in a slow and controlled manner as you will benefit from the exercise more than doing them quickly.
Try and avoid leaving your legs straight in the air as this puts a lot of pressure on your heart.
Example exercises after a heart attack
Watch example exercises after a heart attack that we do in Cardiac Lauren here.
Try Cardiac Lauren for exercises after a heart attack
If you are unsure whether signing up for a regular monthly subscription is for you, then why not try the 7 Class Challenge where you can try different themes over 14 days. This way you can find out which intensity level is right for you, get into an exercise routine at home, plus also work on your balance and strength alongside the normal exercises that get your heart rate up.
After having a heart attack, heart surgery or a heart rhythm procedure, then being told you now need to start exercising again, can be scary. You have no idea if you can push yourself, if it is safe to get your heart rate up, if you will do any damage to your heart and if getting out of breath is a sign that you will have another heart attack.
Understanding which exercises are good for cardiac rehab and learning the safe way to exercise is key.
Even in the early days post-hospital discharge, starting to be active is important. The best exercise and your first steps of cardiac rehab are to literally to walk around. This will help stimulate your cardiovascular system. This is your heart, lungs and blood supply to your body. You may still be feeling the effects of an anaenestic so you are still tired and bruised, but gentle moving of the muscles and joints will aid your recovery.
The best exercises in early rehab (at discharge) are:
Walking – start slow and build up to 30 minutes by 4-6 weeks
Shoulder shrugs / rolls – if you have had your chest opened up or a pacemaker/ICD inserted, you need to keep shoulder/arm movements to a minimum for the first 6 weeks. Start by shruging your shoulders and then small and gentle shoulder rolls. After a week or so you will be able to do bigger shoulder rolls, just make sure you are not taking your arms out sideways or doing arm circles.
Neck stretches – you will need to keep your neck mobile so look down, turn your head sideways, look down to the diagonals and bring your ear to shoulder. Do not look up and tilt your head back.
Ankle circles and point & flex – keep your ankles mobile by circling the foot.
A study was done about lifting items no heavier than a kettle for the first-week post-sternotomy (for CABG, Valve Repair or replacement, or other surgery), and the new advice is to ‘Keep Your Move In The Tube’. You can lift and carry items as long as they are close to your body, in a tube. This is a really good video explaining this technique – Keep Your Move In The Tube.
You can do basic things like carry your dinner plates into the kitchen, start to do some step-ups on your bottom stair, and even seated extended legs. When you are boiling the kettle you can do small marches on the spot.
The best exercise pre-Phase 3 Cardiac Rehab
In the 4-6 weeks post-event you should be aiming to walk for 30 minutes a day continuously. During the Phase 3 cardiac rehabilitation programme you will be increasing the intensity of your exercises as well as the duration achieving 20 minutes of continuous cardiovascular exercise.
Effective and safe, and therefore the best exercises, are those that involve the largest muscles in the body, i.e. the legs. Walking, sit-to-stands (squats), steps, hamstring curls (kick your bottom), touchbacks, sidesteps and calf raises.
Hamstring CurlKnee RaiseStep
There is a danger of your heart rate and blood pressure increasing too high if you only perform arm exercises. Therefore these are only advised when moving the feet at the same time.
The best exercise in Phase 4 Cardiac Rehab
In Cardiac Lauren there is a mix of the best exercises. Phase 4 with Cardiac Lauren is ‘exercise for life’ and a continuation of the cardiac rehab journey. This means everyone can continue to progress at their own pace and to be able to extend the cardiovascular workout to 30 minutes of continuous exercise in one session.
See this example of the different ways in which you can perform one of these best exercises, the touchback.
Ideally, the best exercises are performed standing so we can keep our feet moving to help pump the blood back up to the heart which means you do not need to work your heart so hard. Seated options are available as long as the feet move all the time.
If you perform the exercises as arms and legs together this means you can add cardiovascular and resistance which is beneficial to your fitness.
Most of the best exercises are safe, but you should avoid changing your position from standing, to seated, to lying to standing etc, so don’t do touchbacks then straight down to the floor for abdominal exercises and back up for knee raises. With the side effects of your medication, and your heart rate and blood pressure up, you could pass out. Following a structured class like those in Cardiac Lauren will ensure you are exercising safely and incorporating the best exercises into your routine.
Loneliness can cast a shadow over our lives, leaving us feeling isolated and disconnected from others. Not only that, but loneliness can have a negative impact on our health; it is linked to an increased risk in conditions such as heart disease, due to increased cortisol (stress levels).
However, it’s important to remember that loneliness is not an incurable condition but rather a state that can be overcome with effort, self-reflection, and proactive steps. By taking control of our emotions and reaching out to make meaningful connections, we can break free from loneliness and embrace a life filled with belonging and fulfilment.
Here are some strategies to help you overcome loneliness:
Cultivate Self-Awareness:
Start by exploring your feelings of loneliness and understanding their underlying causes. Reflect on your social needs, personal interests, and values. By gaining a deeper understanding of yourself, you can begin to identify the types of relationships and activities that are most likely to fulfil you.
Reach Out:
Initiating contact with others can be intimidating, but it’s essential to break the cycle of loneliness. Reach out to family, friends, or acquaintances, and express your desire to connect. Taking the first step to engage with others is often the hardest, but it can lead to meaningful connections and combat loneliness.
Nurture Existing Relationships:
Loneliness doesn’t always stem from a lack of relationships but rather from a lack of meaningful connections. Invest time and effort into nurturing your existing relationships, and be wary about ‘spreading yourself too thin’. Plan regular meet-ups, engage in quality time or simply have a heartfelt conversation with those closest to you.
Embrace New Experiences:
Stepping outside your comfort zone and trying new things can open doors to meeting new people. Join social clubs or community organisations that match your interests; the internet and social media can be a good place to find such activities, but enquiring in our local library will also lead to opportunities. By immersing yourself in new experiences, you increase your chances of meeting like-minded individuals and creating meaningful connections.
Go online (with caution):
There is no doubt that social media can be problematic, however, when used appropriately, it can provide a plethora of ways to connect and reach out to others. Many clubs and activities (such as walking groups) use social media as a way for their members to interact with each other and naturally form sub-groups, for example, on Facebook or WhatsApp. Look out for members in your social circle organising meet-ups, or simply chatting about your shared interests online. Even better, why not reach out yourself and organise a social event?
Volunteer:
Contributing your time and skills to a cause you care about not only benefits others but also helps combat loneliness. Volunteer work allows you to engage with a community, connect with like-minded individuals, and derive a sense of purpose and fulfilment from making a positive impact. Have a look at the Do IT website to begin your volunteering journey here.
Seek Support:
Sometimes, overcoming loneliness requires professional support. Consider seeking guidance from therapists, counsellors, or support groups specialising in loneliness or mental health. These professionals can provide tools, strategies, and a safe space to explore and address the underlying causes of your loneliness.
All in all, overcoming loneliness is a journey that requires effort, vulnerability, and patience. By understanding ourselves, reaching out to others, and engaging in meaningful activities, we can break free from loneliness and cultivate a rich and fulfilling social life. Remember, you are not alone in your pursuit of connection. Take the first step today, and open yourself up to a world of possibilities where loneliness is replaced by belonging, understanding, and deep connections.
For the members of Cardiac Lauren there is a WhatsApp group where everyone can support each other. It is not just about exercise, but overcoming anxiety, stress and much more.
Find out why the warm-up is so important when exercising. Understand what we mean by the exercise component and Lauren explains why the cool-down section is vital after an exercise session.
Below is the script for the video so if you are unable to watch it the information is below.
The Warm-Up for Cardiac Patients.
The warm-up must last a minimum of 15 minutes. There are lots of reasons for this, so first of all, it prepares the body for exercise by slowly increasing your heart rate and blood pressure in a nice, safe and graduated way.
We warm up nice and slowly so you’ll see that we only start with the legs to start with. We might do a few little stretches and then we start pulse-raising as we start doing our movements bigger and bigger and start involving the arms, so by the end of the warm-up you are ready to do your exercise session.
Once we start our warm-up, our body is doing all these amazing things and it’s starting to redistribute the blood to your working muscles. This is why we tell you not to exercise too close to having a meal, especially a large meal because what would happen is your stomach has just received all the food, it needs a really good blood supply to digest the food and if you got up and started going and exercising, your muscles will request that blood supply instead. They win out and so that’s why you are likely to get stomach cramps and feel quite ill if you’ve just eaten.
Those of you who go for a walk, have a pub lunch and then continue your walk, please give yourself a nice length of time between finishing your meal and continuing with your walk.
Another reason why we warm up is that it increases the blood flow to the heart muscle and that is really important because obviously, your heart needs a good blood supply. And with that, it dilates all the arteries. Your heart has got all the arteries around it and they start to widen and dilate and therefore the heart actually gets a really good blood supply. If we do a warm-up in a nice gradual manner, then the heart isn’t shocked into exercising.
When we warm up, you are also increasing your breathing rate and we want to do that again in a nice, safe and gradual manner.
You will get warm. That is one of the side effects of exercising. You will warm up, you will start to sweat. So you do have to make sure that you are in a nicely ventilated area. And if you do sweat a lot, you stay hydrated and you may need to have a towel with you.
When you’re warming up and we’re moving the joints around, so think about the shoulder, by moving it around, we’re promoting the release of something called synovial fluid. Think of it as your WD40 for your joints and that is trying to just lubricate the end of your joints. They will then move a little bit smoother. I know a lot of you have got osteoarthritis and you’re thinking that doesn’t happen to me, but that is the process of doing a warm-up.
We’re also really trying to focus the mind on what we’re doing. So our warm-up should mimic what we are going to do in our exercise session. So there’s no point in toe-tapping and lifting your knees and doing all these things if all you’re going to do is for a walk. But you can’t just go for a walk and expect to be warm enough and ready enough to do a circuit class, so do make sure your warm-up mimics what you’re going to do.
And the last thing, as we’ve mentioned in a few other videos, if you do a warm-up, you’re more likely to increase the threshold of getting angina, so then you shouldn’t have any problems exercising.
The Exercise Component
The exercise component of a session should last for at least 20 minutes and 30 minutes is good, but you don’t really need to push it any more than an hour. You can, but you don’t get as many benefits as just sneaking in all your exercise into between 20 and 60 minutes.
Now what we’re trying to do is to get you to raise your heart rate within your training zone. Some of you will have had your heart rate calculated so you know where your heart rate should be. Based on your age, the medicines you’re on, and your fitness level, most of us will be using the RPE scale, that rating of perceived exertion, and we want to be working between RPE 11 and 14, ideally at 13, which is classified as somewhat hard.
Now over time, you are going to get fitter, your muscles are going to adapt to a lot of the exercises, so you need to make sure that when the exercise starts to become a little bit easier, you then need to either increase the intensity, the range of movement, the length of time, or just putting that little bit more oomph into it or carrying a heavier weight.
So you need to just always feel that you’re pushing yourself just that little bit more.
Preferably the exercises need to be cardiovascular, getting your heart and lungs going, you can involve weights as well, but try and make sure that the majority of the exercises you do are cardiovascular.
The Cool-Down
The cool-down part of an exercise session is vital and so many people miss this bit out and you can be very ill and unwell at the end of an exercise session if you don’t cool down. It is just, and if not more, important than the warm-up.
Please note that you should never just stop your exercise and just sit down and leave it like that. That is a big no. You are going to feel unwell, especially if you’re on tablets for you have angina. If you need to sit down, then make sure you move your feet and that just basically keeps your calf muscles pumping and that works as your calf pump.
The calf pump helps get the blood from your feet back up to your heart and your head so you’re less likely to get lightheaded, dizzy, and possibly faint.
Just keep your feet moving.
Your cool-down needs to last a minimum of 10 minutes and it is essential.
What we’re trying to achieve is to gradually bring your heart rate and your blood pressure back down to normal resting levels and that takes a bit of time. You will find after a few minutes you’re no longer huffing and puffing, you don’t feel like your heart is racing and you will feel a lot better.
In terms of your heart rate, our aim is to get it back to within 10 beats of what it was when you first started your exercise, 10 beats off your resting rate.
And then your blood pressure will also start to come down, and that just needs to be gradual.
What was the easiest way to do all this? During the cool-down just walk around. Finish your exercise, walk around your room or the garden, if you’re playing badminton or tennis, walk around the court if you’re in the gym get yourself back onto the treadmill or just walk around the gym and you’ll be surprised how quickly you will start to recover.
Now, one of the other reasons why a cool-down is important is that we need to remove the circulating catecholamines from the bloodstream.
Now catecholamines are waste products from exercise and one that you have heard about is adrenaline. Adrenaline is wonderful for during exercise as it makes your heart pump harder, and faster and it’s perfect to get us going while we’re exercising, but we really don’t need that in the bloodstream whilst we are cooling down and so our body will start reabsorbing it, just getting ourselves back to our normal pace, our normal heart rhythm, just nice and slowly after exercising.
So it’s really important you reduce those circulating catecholamines because they can actually increase the risk of you getting an arrhythmia which is an irregular heartbeat.
There is, at the end of the cooldown or the end of the exercise session, a risk that you feel lightheaded, dizzy or actually faint if the blood pools in your legs and you’re going to become hypotensive, low blood pressure, again keep your feet moving virtually to the end of the cooldown, for the full 10 minutes.
We really encourage people to stretch at the end of an exercise session, and that is important because the muscles are warm and they really like being stretched when they’re warm.
Every time you’ve done an exercise, your muscles have been shortening to give you that force that you need, and if you never stretch and lengthen them back to the state they’re supposed to be, they’re going to just become dull, heavy, achy, and you’re more inclined to get cramp. And then you’re more inclined to get aches and pains and possibly injuries because your muscles haven’t been stretched back to the right length.
You will, at the end of your 10 minutes, probably still feel warm, hot, and sweaty, but you should feel that you have fully recovered from the exercise session.
I hope that helps explain the importance of a warm-up and cool-down in Phase 4 Cardiac Rehabilitation exercise classes. Lauren uses the same format of warm-up in her face-to-face classes.
A nourishing diet is the cornerstone to overall good health, and this is especially true for people looking to improve their heart health. By adding heart-healthy foods to your plate, you can significantly reduce the risk of cardiovascular diseases and promote good heart function. So take note of these nutrient-rich foods that are beneficial for your health, and put a healthy heart, better living and longevity back on the menu!
Fatty Fish
Fatty fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. These essential fats have been shown to lower triglyceride levels which help to reduce inflammation and blood pressure. Aim for at least two servings of fatty fish per week to reap these fantastic cardiovascular benefits. For more information and inspiration, check out a BHF article.
Leafy Green Vegetables
Leafy green vegetables like spinach, kale, and Swiss chard are rich in antioxidants, vitamins, and minerals. They are also low in calories and high in dietary fibre, which helps maintain healthy cholesterol levels. The abundance of nutrients in leafy greens supports heart health by reducing blood pressure and preventing the buildup of plaque in arteries. Aim for two to three portions per day for the best results.
Berries
Berries such as blueberries, strawberries, and raspberries are packed with heart-friendly compounds like antioxidants. These powerful nutrients have been linked to a reduced risk of heart disease by improving blood pressure, dilating blood vessels, and reducing inflammation. Add a handful of berries to your breakfast cereal or enjoy them as a refreshing snack.
Whole Grains
Whole grains such as oats, quinoa, brown rice, and whole wheat are rich in fibre, vitamins, and minerals. The high fibre content helps lower bad cholesterol levels, thereby reducing the risk of heart disease. Incorporate whole grains into your diet by choosing whole-grain bread, pasta, and cereals over refined options.
Nuts and Seeds
Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are heart-healthy powerhouses. They are excellent sources of unsaturated fats, fibre, and plant sterols, which can help lower bad cholesterol levels. A handful of nuts or a sprinkle of seeds can be a nutritious addition to your salads, yoghurt, or smoothies – just opt for unsalted nuts and steer clear of sugar-packed so-called ‘energy’ bars.
Avocados
Avocados are a nutrient-dense fruit that provides heart-healthy monounsaturated fats. These fats help lower LDL (bad) cholesterol while raising HDL (good) cholesterol levels. Additionally, avocados are rich in potassium, which supports healthy blood pressure levels. Spread avocado on toast or add it to salads for a delicious and nutritious boost.
Olive Oil
It is now well-known that olive oil is a staple in Mediterranean cuisine and a fantastic substitute for saturated fats like butter. The monounsaturated fats in olive oil have been associated with a reduced risk of heart disease by improving cholesterol levels and reducing inflammation. Use extra virgin olive oil in your cooking or drizzle it over salads for its heart-protective benefits.
We hope that you enjoyed learning more about these heart-boosting foods and enjoy adding them to your meals and recipes. Remember, along with a balanced diet, maintaining an active lifestyle and making healthy lifestyle choices are key components in optimizing heart health.
In Cardiac Lauren there is a community chat WhatsApp group where members share their diet needs with each other. Some members have found that changing what they eat has helped with cardiac or other medical conditions, for example, their atrial fibrillation is more controlled or their inflammatory markers are reduced. This means each person can find out more and see if these changes could help them alongside guidance from their GP, Pharmacist or Nutritionist.
Being diagnosed with a health condition brings a great deal of physical, emotional and practical challenges for a person. However, you don’t have to do it alone: creating a strong support network during your recovery can greatly relieve day-to-day pressures and feelings of isolation following your diagnosis.
In this article, we explore the importance of support networks; how to best utilise a support network to help you; as well as the importance of good communication during your recovery.
What is a support network?
A support network is a group of people who help you with different areas of your life following your diagnosis. This could range from helping with gardening and household chores; transporting you to medical appointments; being a listening ear and providing emotional support; and much, much more.
Creating a support network
Setting up a support network following your diagnosis is immensely beneficial for both yourself and your loved ones. It becomes more than just a place where you gain much-needed support for your condition; it is also a place for people to understand your condition more; ask questions; and express their emotions during this time. Reaching out to people and creating an extensive support network may also lead to friends and family befriending one another and alleviating any pressure they feel through empathy and shared experiences. In this way, everyone benefits from a support network.
How do I set up a support network?
To set up a support network, think about your needs following your diagnosis. This may be emotional support, such as talking about your feelings and worries, or practical support, such as cooking, household chores and arranging doctor’s appointments. Make a list and then consider the current people in your life who would be good at helping with these things. You could also consider people outside your immediate circles, such as reaching out to a friendly neighbour to ask if they could help with gardening, or community groups such as churches.
Asking for help is more difficult for some people, who may feel guilt or even shame from asking for extra help. However, by reaching out to people, you can reduce your stress levels and focus more on your recovery. Most people are more than happy to help in your support network. In fact, giving them a ‘role’ allows them to feel useful and that they are actively supporting you.
Support networks can be more than friends and family
Although friends and family may feel like your rock during your recovery, it is worth noting that support networks exist outside of your immediate circle. It can be useful to explore local and online support groups of people who also have a heart condition. The British Heart Foundation website has a useful page to help you connect to people in the heart health community.
Here are some of the day-to-day pressures of living with a heart condition and get the practical and emotional support you need. Friends and family are a good place to start when setting up your support network, although local and online communities exist for those who do not have an existing circle, or who are interested in connecting with others who are going through a similar experience. Supporting someone with a heart condition takes many different forms and everyone’s individual needs will be different. Support should be what it is: support and not a burden to the individual.
Emotional Support
People who provide good emotional support are caring and empathetic. Seek someone you trust to share your feelings and concerns with and who will provide a listening ear, empathy, and reassurance in return. Emotional support can look like some of the following:
Phoning you to check in
Popping over for a cup of tea
Going for a walk or doing other exercise with you
Listening to you
Having fun and taking your mind off of your condition
Practical Support
While recovering from a heart condition, daily tasks can be difficult, as you may not be able to resume your normal activity without exertion. Some daily tasks that you can ask someone in your support network (who lives with you or close by) to help with are as follows:
Dressing and washing
Cooking
Cleaning
Gardening
Walking dogs
Transportation
Reminding you to take your medication
Remember that anyone who gives you support during your recovery should respect your autonomy and, ideally, be educated about your heart condition (and its implications on your daily activities and energy levels). Aim to establish open communication with these people in your close circle and read our article ‘How might my diagnosis affect my relationships?’ for more about relationships after a heart diagnosis.
Good communication: what is open dialogue and why is it important within your support network?
Open dialogue is essentially conversations where the people involved feel at ease talking openly to each other about a topic. There is often the feeling that no idea is off-limits and everyone feels safe and mutually respected. For open dialogue to take place, it is best to schedule a specific time in a safe, comfortable place (such as a kitchen table) and to ensure that any prior conflicts have been resolved before starting the conversation. Talking about feelings and emotions during open dialogue is encouraged, as it is a safe place to do so.
Open dialogue also lends to ‘ongoing dialogue’, which is when people are comfortable in bringing up a previously discussed topic – especially one that may feel ‘sensitive’ at times. This could be a friend knowing that it is ok to ask a person with a health condition how they are doing – if their medicine still makes them feel sleepy, etc. It could also look like a child being encouraged to ask questions and express their feelings in response to a parent with a heart condition. Ongoing dialogue can make everyone feel more relaxed around the subject of your heart condition and accept and come to terms with the changes it will bring.
Nobody should have to go through their heart diagnosis alone. Subscribing to Cardiac Lauren gives you the opportunity to join a WhatsApp group made up of fellow members who are going through or have been through, the same situation as you.
What is AF? AF (or Afib) is a common type of irregular heart rhythm. AF is a medical abbreviation which means ‘atrial fibrillation’. This term refers to the atria (the two upper chambers of the heart which receive blood from your veins and push this blood into your ventricles). It also refers to fibrillation, meaning to quiver or contract spontaneously.
AF occurs when the atria experience chaotic electrical signals, causing them to ‘quiver’ rather than contract in a coordinated manner. This irregular and rapid electrical activity can disrupt the normal heart rhythm and lead to a variety of symptoms and potential health issues.
What are the symptoms of atrial fibrillation?
AF is associated with a range of symptoms, but not everyone with AF presents noticeable symptoms. Some people may have ‘silent’ AF, where the condition is detected during routine medical checkups – in other words, they do not experience the overt symptoms of atrial fibrillation. Other people may display typical symptoms simultaneously, such as heart palpitations and tiredness.
When symptoms of atrial fibrillation are present, they can vary in severity. The following are the most common symptoms of Afib:
1. Palpitations
The most common symptom of atrial fibrillation is heart palpitations. Atrial ‘flutter’ symptoms are a fluttering sensation or irregular, or rapid, beating of the heart. A heartbeat of more than 100 beats per minute is considered rapid – you can check your own heart rate by feeling your neck or wrist and counting the beats per minute.
Heart palpitations can last for a few seconds up until a few minutes. Some people describe this as a ‘quivering’ of the heart. Others may describe the sensation as twitching, fluttering, or spasming in the chest.
2. Fatigue
An AF heart condition can cause persistent tiredness or a lack of energy. This is due to the heart’s inefficient pumping of blood, which hinders the oxygen and nutrient rich blood which is distributed around the body. This can cause tiredness, sluggishness and fatigue.
3. Shortness of Breath
Some individuals with AF may feel breathless, especially during physical activity or exertion. This is because the heart works harder to meet the body’s demand for oxygen. An elevated heart rate can lead to an increased respiratory rate, making you feel like you’re out of breath.
4. Chest Pain or Discomfort
Chest pain, pressure, or discomfort may occur in people with AF, although it is less common than in other heart conditions like angina. If someone is experiencing anxiety or stress due to atrial fibrillation, this may manifest as chest discomfort or a feeling of tightness.
5. Dizziness or Lightheadedness
Afib can lead to a drop in blood pressure and reduced blood flow to the brain, resulting in dizziness or a feeling of lightheadedness. The severity of dizziness in AF can vary from person to person.
When should I be worried about an irregular heartbeat?
Everyone experiences a fluttering sensation in their hearts at some point during their lives; this ‘skipping a beat’ feeling can be brought on by a number of emotions, including excitement or nervousness.
However, you should go and see your doctor if you are experiencing frequent, rapid palpitations that last for a prolonged period of time. Remember, a rapid heartbeat is more than 100 beats per minute, and you can measure this at home by feeling your wrist or neck. You should also schedule an appointment if you experience chest pain or breathlessness. Your doctor can run some tests to see whether these palpitations are harmless or a sign of an underlying condition.
How is atrial fibrillation diagnosed?
If your doctor suspects you have atrial fibrillation, they will conduct a few tests to determine this. First, a pulse test is carried out, where your heartbeats will be measured within a time frame. A pulse of more than 100 beats per minute is an indication of atrial fibrillation.
The next step in diagnosis is an electrocardiogram (ECG), which measures the electrical activity of the heart and can detect an irregular pulse.
Finally, blood tests may be conducted to check for underlying conditions that could be causing or contributing to AF, such as thyroid problems or electrolyte imbalances.
Atrial fibrillation treatments
Treatment for atrial fibrillation depends on a person’s age, overall health, type of AF and underlying causes. The first step of treatment will be to determine any underlying causes for an AF heart condition. For example, if you have an overactive thyroid gland (hyperthyroidism), treating it may also cure atrial fibrillation.
If no underlying causes of atrial fibrillation can be found, treatment options can include the following:
1. Rate Control
The primary goal of rate control is to slow down the excessively fast and irregular heart rate associated with atrial fibrillation. A normal resting heart rate of fewer than 90 beats per minute can be achieved using drugs for atrial fibrillation. These include beta-blockers or calcium channel blockers.
2. Rhythm Control
Rhythm control aims to restore and maintain a normal heart rhythm. This can be achieved through various methods. The first is an electrical cardioversion, which delivers an electric shock to the heart to reset its rhythm to normal.
Catheter ablation can also control an irregular pulse. Ablation is a procedure which involves using catheters (thin tubes) to create scar tissue in the heart. This can help break up the electrical signals that cause rapid, irregular heartbeats.
Finally, antiarrhythmic medications are drugs which help maintain a normal heart rhythm and prevent AF recurrences.
3. Anticoagulation (Blood-Thinning) Therapy
Atrial fibrillation is associated with an increased risk factor for heart attack or stroke, due to the risk of blood clots in the atria. Typical drugs for atrial fibrillation are blood thinners, which may be prescribed to reduce the risk of stroke by preventing blood clot formation. The choice of blood thinner depends on individual risk factors and preferences.
4. Lifestyle Changes
Living with atrial fibrillation requires some lifestyle changes to help manage the condition. These include managing underlying health conditions, such as high blood pressure and diabetes; achieving and maintaining a healthy weight; and regular physical activity (which is possible and actively encouraged, bearing in mind some precautions).
5. Implantable Devices
Some individuals with an AF heart condition may benefit from implantable devices like pacemakers or implantable cardioverter-defibrillators (ICDs) to help control heart rhythm or manage complications.
My heartbeats are not constantly irregular – what does this mean?
If your irregular, rapid heartbeat seems to ‘come and go’, you may have what is known as paroxysmal atrial fibrillation (medically abbreviated as ‘paf’). In paf, abnormal heart rhythms occur intermittently and spontaneously but then return to normal rhythm on their own, usually within a few days. These episodes can last for a few seconds, minutes, hours, or even days, but usually cease on their own.
Paroxysmal atrial fibrillation can occur as a result of the same triggers as atrial fibrillation; namely poor diet, smoking, caffeine, alcohol and stress. As we have mentioned before, both forms of atrial fibrillation can also be caused by underlying health conditions, such as thyroid problems, that should be identified before starting any treatment.
What does af mean for my lifestyle?
When you first get diagnosed with Afib, it is important to take time to understand your condition and not to rush into any drastic life changes immediately. Make sure to read any resources given to you by your doctor, and go to your appointment with questions you have thought about in advance.
Once you have understood exactly what atrial fibrillation is, your doctor will speak to you about treatment options. However, outside of medical intervention through treatment, there are lifestyle changes that you should consider making that will help reduce your symptoms and the health implications of the condition.
Make sure to consult your doctor before making the following lifestyle changes:
1. Move towards a heart healthy diet
A heart-healthy diet can help control weight and blood pressure, which are important for managing AFib. Consider a diet rich in fruits, vegetables, whole grains, lean protein, and low in saturated fats, cholesterol, and sodium. Read our 15 Easy Food Swaps article for ideas.
2. Maintain a healthy weight
Being overweight or obese can increase the risk of atrial fibrillation and worsen its effects. Losing excess weight through a combination of diet and exercise can help.
3. Limit alcohol and caffeine
Excessive alcohol and caffeine consumption can trigger atrial fibrillation episodes in some people. Reducing or eliminating these substances from your diet may be beneficial.
4. Quit Smoking
Smoking is a significant risk factor for heart disease and can trigger and exacerbate AFib. Quitting smoking is one of the most important steps you can take for heart health.
5. Exercise
Regular physical activity can help improve overall cardiovascular health. Cardiac Lauren is the perfect programme for people suffering from AF. Lauren will explain the importance of a 15-minute warm-up and 10-minute cool-down to help prevent further irregular heart rates and participants find they are able to cope with a full exercise session when they incorporate these elements. Please note that if you are using smartwatches and heart rate monitors to monitor yourself during an exercise session, be aware that they are not great at picking up your heart rate. They often ‘guess’ the rate as the atria are contracting at different times. Watch this short video explaining more HERE.
6. Manage Stress
High stress levels can trigger atrial fibrillation or make it worse. Practices such as relaxation techniques, yoga, meditation, or deep breathing exercises can help manage stress.
7. Stay Hydrated
Dehydration can trigger AFib episodes, so it’s essential to stay well-hydrated, but avoid excessive fluid intake.
Living with atrial fibrillation also means attending regular appointments with your healthcare practitioner, to check in, discuss symptoms and ensure that you are on the most effective treatment plan. It may also involve taking daily medications as directed by your doctor.
How long can you live with an irregular heartbeat?
AFib itself does not necessarily reduce life expectancy on its own. However, AFib is often associated with an increased risk of certain complications, such as stroke, heart failure, and other cardiovascular problems. If AFib is well-managed and a person receives appropriate treatment and makes lifestyle changes to control risk factors, their life expectancy may not be significantly affected.
Again, it is important to note that following the treatment and recommendations from your doctor is extremely important; this will ensure a minimal impact on your life expectancy. Although atrial fibrillation has been linked to a reduced life expectancy due to risks of stroke and heart failure, many people with atrial fibrillation also live normal lives.
This is a video explaining the basics of a fasting diet. We are not nutritionists or dietitians so please do your own research about fasting if you think it is for you.
No matter your age, level of physical activity or state of overall health, staying hydrated is an incredibly important component of our health and well-being. Taking in plenty of water allows optimal performance of bodily functions, increased cognitive function, better skin, hair and nails, decreased likelihood of suffering from joint pain and much, much more.
So, how is it that according to recent studies, only 53% of adults in the UK are drinking enough water?
In this article, we will look at why hydration is fundamental to good physical and mental health, as well as surprising facts and benefits of drinking more water.
The Body and Water
Did you know that your body is approximately 60% water? Different organs have a different water content, with your heart and brain being about 73% water and even your bones being 31% water!
However, your body loses water throughout the day through normal functions such as sweating and urination. The average person loses between 2.5-3 litres of water per day. If this water is not replaced, then your organs may not be able to work properly, which leads to symptoms such as thirst, brain fog and fatigue.
In fact, even being slightly dehydrated can impair your cognitive function. Persistent dehydration over the long term can also compromise your kidney health and also put pressure on your heart.
WHAT WATER DOES FOR YOU
The question here should perhaps be ‘What doesn’t water do for you?’ The following should make you realise just how crucial adequate hydration is for all aspects of your life.
1. Cognitive function
Dehydration can impair cognitive functions like concentration, memory, and mood. Staying hydrated can help you think clearly and stay alert.
2. Kidney function
Your kidneys rely on water to filter waste and excess substances from the blood, which are then excreted as urine. Adequate water intake supports kidney function and helps prevent kidney stones.
3. Cushioning joints
Proper hydration helps keep your joints supple and lubricated – reducing the risk of joint pain and stiffness.
4. Clean mouth
Drinking water helps to clean your mouth and reduces the likelihood of dental issues such as tooth decay.
5. Nutrient and waste transport
Water is the medium through which nutrients are transported to cells and waste products are removed from the body. Without enough water, these processes can become less efficient.
6. Temperature regulation
Water helps regulate your body temperature through processes like sweating. When you’re active or very hot, you lose water through sweat. Adequate hydration helps keep your body cool. In the Cardiac Lauren classes, you are encouraged to drink throughout the session to remain as hydrated as you can be.
7. Digestion
Water is necessary for digestion and the absorption of nutrients. It helps break down food in the stomach and moves it through the digestive tract.
8. Skin health
Proper hydration can improve skin elasticity and health. Dehydrated skin can appear dry, flaky or wrinkled.
9. Weight management
Drinking water, especially before meals, can help control your appetite and reduce calorie intake. This can potentially aid in weight management efforts.
10. Detoxification
Water plays a role in flushing toxins and waste products out of your body through urine, sweat, and bowel movements.
Hydrated? How much should I drink?
The amount of water a person should drink can vary depending on various factors, including individual needs, activity levels, climate, and overall health. A good rule of thumb is to aim for 2 litres of water per day (more if you exercise and lose water through sweat).
Remember in the UK tap water is safe to drink. Read about the water cycle with Thames Water here.
Can I get water through other drinks?
Although you should avoid solely relying on other beverages to count towards your water intake, some drinks do contribute to keeping you hydrated.
Tea (particularly herbal teas) and coffee are largely made from water and, therefore have a hydrating effect. However, drinks that contain a lot of caffeine (for example, coffee) can lead to fluid loss as they are diuretics; this means that they can increase urine production, potentially leading to dehydration.
Any drink with a high sugar content should also be avoided or consumed only as an occasional treat, as sugar has a dehydrating effect. This includes fizzy drinks, fruit juices, smoothies, squash and (especially) alcohol. Diet drinks should also only be enjoyed in moderation; drinks with artificial sweeteners as such should not be used as a substitute for drinking water.
TIPS FOR INCREASING WATER INTAKE
Ensuring that you get enough water each day can take time and is often a process of building healthy habits. There are lots of small steps you can take to increasing water intake in your daily life; you can start small and gradually build up the following tips:
1. Set a goal
Set yourself a realistic and measurable goal to increase your water intake; for example, to drink a cup of water before your morning coffee, to drink water with every meal or to drink four 500ml (reusable) bottles of water each day.
2. Start each day with a cup of water
Starting the day by simply drinking a cup of water will rehydrate your body after sleep. It also sets the precedent for drinking water the rest of the day and is an easy habit to make stick.
3. Eat more water-rich foods
Many fruits and vegetables have high water content, such as watermelon, cucumber, and lettuce. Incorporate them into your diet to increase your water intake.
4. Watch out for sugar, alcohol and salty foods
Sugar can have a dehydrating effect, as will salty foods and alcohol especially. Make sure to minimise your consumption of all of these groups or – if having the occasional indulgence – make sure to drink plenty of water.
5. Look at your urine
Yes, you read that right! Keep an eye on the colour of your urine to assess your hydration levels throughout the day. It should be a pale yellow colour – the darker it is, the more dehydrated you are. Click here for the NHS urine colour chat to check yours.
6. Invest in a reusable bottle
By investing in a reusable bottle, you’ll not only be helping to protect the planet, but you’ll also be more likely to get the most out of your money and drink more water! Your new bottle will be a visual reminder for you to drink more throughout the day.
7. Pay attention to your body’s signals
Try to listen to your body’s signals throughout the day, particularly when you are thirsty. Bear in mind that some people often feel ‘peckish’ when the body is slightly dehydrated. Rather than reaching for a snack, they should be drinking a glass of water.
Can I drink too much water?
Drinking an excessive amount of water can dilute the amount of sodium in your bloodstream, which is crucial for various functions in the body. In this way, yes, it is possible to drink too much water – but this is extremely rare.
Never force yourself to drink excessive amounts of water. Instead, listen to your body and aim for 2 litres of water on average per day.
It’s normal for your diagnosis to impact some of the relationships in your life. Due to the emotional nature of the subject, your friends and family may react differently to the news. It is important to remember that their response doesn’t change their feeling towards you; the fact is that people show their emotions differently. So while some people become immediately protective of their loved one and want to be involved as much as possible in recovery, it may take some time for others – particularly children – to come to terms with the news.
It is important to emphasise that everyone is different when it comes to maintaining relationships following a heart event. However, with patience and awareness, the bond between you and a loved one can grow stronger than ever before.
Read about how to navigate your relationships below, to ensure that you receive the best support from your friends and family following your diagnosis.
Time to communicate
Communication is key when it comes to maintaining strong relationships following any health diagnosis. Put plenty of time aside to speak to your loved one about your diagnosis. Even if the news upsets them initially, later on they will appreciate you giving your time to talk to them about your condition.
We recommend that you choose a suitable time and place (a safe, private space such as your kitchen table) to have the conversation, and think about what you need to express to your loved one – for example, details about your diagnosis; your needs from them; and potentially reassurance that they can maintain ongoing communication with you and ask questions about your condition.
When a family member becomes a carer
Whether it’s short-term or long-term, becoming a carer for somebody else can be a daunting challenge and one which may take some time to adjust to. Try to be patient with a loved one who becomes a carer, as they may make mistakes at first and need encouragement and reassurance from you that they are doing a good job. Gently remind them when something needs doing and let them know that you trust them to care for you.
If your partner becomes your care-giver, it may impact the intimate side of your relationship. This is because the practical requirement of care may overshadow the emotional and physical connection with your partner. Let your partner know that they can still show intimacy and affection towards you, even if it is through kissing, caressing and other romantic gestures.
When somebody becomes overprotective
Overprotective friends and family mean the best. Although they may come across as bossy, overprotective loved ones are often chronic worriers whose way of coping is to ‘control’ as much as they can. It can, however, be frustrating to be bombarded with ‘advice’ or told when to take your meditation or how to eat.
As long as you are following your doctor’s advice, if you find someone’s behaviour too overprotective, find a time and place to speak with them. Kindly but firmly tell them that you appreciate how dedicated they are to supporting you, however, you are finding their behaviour overbearing and unnecessary. Tell them your honest feelings and reassure them if need be that you are making steps towards better health. If appropriate, you could also set boundaries; for example, you can remind me to take my medication if I have clearly forgotten, however, you should not comment on my diet.
How to speak to children about your diagnosis
Think carefully about what you’d like to share about your health condition with your child, but aim to be clear and honest. Many children will be frightened and worried by the news; they may have heard of similar events from school friends or even in the news. Allowing your child to ask questions about your condition is crucial, as well as reassuring them that you are still their parent who loves them.
For older children, consider that they may feel guilty for spending time away at home; for example, if they are out with friends after school or moving to college or university. Reassure your older child or teenager that you want what’s best for them and ensure that their own needs are being met – particularly if they are helping out more around the house.
Some children and even adults lash out when they hear upsetting news. Try to be patient with this, and let them know that you are here for them if they are ready to engage with you calmly again. Lashing out often occurs when a person takes a longer time to process negative news; it is upsetting for you, but time usually changes their perspective. Also, consider letting your child’s school know about your diagnosis. Most schools have support systems, or at least your child will be on a teacher or pastoral worker’s ‘radar’.
How can I support my friend with their diagnosis?
If you are a friend of someone who has been diagnosed with a heart condition, you may feel the need to back away to give them more time with family. Alternatively, as a non-family member, you may feel helpless and the need to ‘overcompensate’ to support your friend (such as more phone calls and coming around with support packages).
The best balance between these two reactions is to continue your friendship as normal, but occasionally ask if they need extra support from you. Some people will want to talk about their diagnosis, whereas others – especially with their friends – want their time with you to be as close to ‘normality’ as possible. Listen to your friend and understand their needs but try not to treat them differently to how you would have done before – have a laugh!
Friendship advice for the diagnosed
You may wish to tell your friend that they can ask about your condition, rather than ‘tip toe’ around the subject. They may be nervous or unsure whether they can bring this up with you. This is completely your decision, but perhaps a good early boundary that you can set with them.
Friendship circles also often involve social drinking, which you may have been instructed to avoid by your doctor. If it becomes clear that your relationship with your friend is based on alcohol, or they put pressure on you to continue drinking, then it is best to avoid these individuals and work on the more meaningful relationships in your life. Nobody should ever pressure you to drink while diagnosed with a heart condition; as long as they understand the implications for your health, then there is no excuse for this behaviour.
Overall, the news of your diagnosis will produce a range of different reactions, from shock to fierce protectiveness. While some people may become more distant and others closer, give your loved ones time to process the news and make your needs clear to them. Try to be patient, as it may take a while to navigate a relationship where the dynamics have shifted slightly. Most importantly, make sure that your relationships are still grounded in equality and bring you joy.
Make time to do the things you enjoy with your loved ones; laugh a lot; and create meaningful moments.
In Cardiac Lauren there is a support network via our WhatsApp group where members can ask each other questions and offer support. For Heart Failure patients find more information here.
