The “Heart2Heart Challenge” is about helping more Black women prioritize self-care for their own heart health.
Black women are the heartbeats of the Black community, but data show many of their own hearts are in trouble as they are dying from avoidable heart disease and stroke. In fact, Black women experience higher rates of cardiovascular disease, coronary disease and stroke deaths compared to White women in the U.S. And while many women often prioritize the needs of their loved ones, too often that comes at the cost of their own health.
Small Steps for Self-care
Prioritizing your own heart doesn't mean doing everything all at once. You can begin with small steps for practicing self-care to protect your heart. Here are some ideas to get you started.
Get Help to Sustain Your Self-care Journey
Take a Daily Self-Care Walk
Committing to walking daily as a radical act of self-care. Get help with GirlTREK – a national movement that offers resources and sisterhood to help you walk toward a healthier and more fulfilled life.
Track Your Meals and Movements
Tracking your activity can help you stay motivated and discover where you need to make changes. Here are some resources to help you keep track of your meals and your physical activity.
- Earn a free Premium Membership to the tracking app MyFitnessPal
- Food Diary – Keep track of what you eat and drink
Know Your Numbers
Keeping track of your blood pressure, blood sugar and cholesterol numbers can help you catch problems early, before they cause a heart attack or stroke.
- Discover the ideal numbers for most adults and why it's important to know
Talk to a Professional
There are lots of heart-healthy steps you can take on your own, but there are also times when you need to team up with a health care or mental health professional.
- Tips for choosing the right doctor for you
- Find affordable health care coverage
- Find a local health center if you don't have insurance
- Find mental health services and treatment
Take a Daily Mindful Breathing Break
Mindful, deep breathing can trigger your body's relaxation response to help you manage stress — and you can do it anywhere.
- Follow along with KevOnStage and Dr. Donald Brown to try this short stress relief exercise.
Keep a Regular Gratitude Journal
A regular gratitude practice can make you healthier and lead to a better mood, better sleep, lower blood pressure and improved immune function.
- Simple ways to practice gratitude
Get Adequate Sleep
A great night's sleep doesn't just feel good, it's also essential to keeping your heart and brain healthy. Check out this infographic with 3 tips for better sleep.
Tell a Friend
Talk about your focus on self-care for your heart health and ask for whatever support you need along the way. It may even encourage others to join you in making small steps toward heart-healthy living. Check out the #LiveToTheBeat hashtags on Facebook and on Instagram to share your commitment and check out others who are doing the same.
