They didn’t teach us this in school…

Welcome back to heart health awareness month! Most of the time we educate about heart attacks. We learn about cholesterol. We hear “eat better” and “exercise more.” But we don’t often talk about the small, everyday habits that quietly shape our heart health long before anything ever feels “serious.”

The late nights.

The skipped meals.

The extra caffeine.

The stress we normalize.

The water we forget to drink.

All of it counts.

Because when we understand our bodies, we move differently. We choose differently. We take better care of ourselves;  not out of pressure, but out of respect.

So let’s talk about some heart facts most of us were never taught, but deserve to know.

Cold Medicine Can Raise Blood Pressure

That over-the-counter decongestant we grab when we feel stuffy works by tightening blood vessels. It shrinks swollen nasal passages so we can breathe more easily. But blood vessels in the nose are not separate from the rest of the body. When vessels constrict, blood pressure rises. For anyone with hypertension or heart risk factors, this added strain can be significant. A simple cold remedy can quietly push the heart into overdrive.

Reading labels becomes an act of self-protection. Stay away from any medications that may have the active ingredient "Phenylephrine", this is what will increase our blood pressure. For those with hypertension or heart concerns, safer alternatives focus on symptom relief without vascular stimulation. Options such as plain guaifenesin (for chest congestion), saline nasal sprays or rinses, humidifiers, and steam inhalation help loosen mucus without affecting blood pressure. For allergies or runny nose, non-sedating antihistamines like loratadine or cetirizine are generally considered safer choices. Some pharmacies also carry formulas specifically labeled for people with high blood pressure, such as products under the Coricidin HBP line, which avoid stimulant decongestants. As always, reading labels and consulting a healthcare provider is key.

Extreme Heartbreak Can Weaken the Heart

We use the phrase broken heart casually, but the body takes emotional shock seriously. Severe stress, grief, or trauma can trigger what medicine calls stress-induced cardiomyopathy or Takotsubo. The heart muscle weakens suddenly and mimics a heart attack. In some cases, it can lead to temporary heart failure. The nervous system and the cardiovascular system are intimately connected. Emotional stress is not just a feeling. It is a physiological event. Protecting our peace protects our heart. Stay connected with loved ones during hard times in life, no one has to go through things alone <3

Energy Drinks Can Disrupt Heart Rhythm

High caffeine combined with stimulants increases adrenaline, heart rate, and blood pressure. For some individuals, this can trigger palpitations or abnormal rhythms. The heart is an electrical organ. When we flood it with stimulants, we interfere with its natural pacing. Energy is not just about stimulation. It is about cellular nourishment and recovery. Popular options like Bang Energy, Red Bull, Monster Energy, and Celsius may feel energizing in the moment, but they often place unnecessary strain on the heart especially when used regularly or on an empty stomach. Instead of relying on stimulant-heavy drinks, heart-friendly energy can come from gentler sources like matcha or coffee in moderation, electrolyte water, protein-rich smoothies, and B-complex derived drinks or magnesium support, which help fuel the body at a cellular level without shocking the system. True, lasting energy is built through hydration, nourishment, rest, and balance—not quick fixes in a can.

Too Much Salt Stiffens Arteries

Salt does more than elevate blood pressure.

Over time, excessive sodium intake can contribute to arterial stiffness. Blood vessels lose elasticity. The heart must pump harder against increased resistance. This is not about fear around food. It is about balance. The heart prefers flexibility, not rigidity. But not all salt is created equal. Highly refined table salt is stripped of trace minerals and often contains additives, leaving behind mostly sodium chloride. In contrast, mineral-rich salts like Himalayan pink salt and Celtic sea salt contain small amounts of potassium, magnesium, and calcium, which support fluid balance, nerve signaling, and muscle function including the heart. These minerals help the body regulate blood pressure more effectively than sodium alone. The key isn’t eliminating salt completely; it’s choosing less processed sources and using them in balanced amounts while prioritizing whole foods rich in potassium, which naturally counterbalances sodium’s effects. Salt, when respected and not overused, can support the body. It’s excess and imbalance that create strain.

Dehydration Thickens the Blood

Dehydration thickens the blood by reducing plasma volume, making it harder for the heart to circulate oxygen and nutrients efficiently, which increases strain and fatigue. Proper hydration isn’t just about drinking plain water, it’s about maintaining fluid and mineral balance. Water combined with natural electrolytes (like sodium, potassium, and magnesium) helps cells absorb and retain fluids, supports nerve and muscle function, and keeps circulation smooth. Options like mineral water, lightly salted water with lemon, coconut water (in moderation), and electrolyte-enhanced fluids without excess sugar are more effective than water alone when you’re active, stressed, or sweating.. Hydration is one of the simplest forms of cardiovascular support. It is basic. It is powerful and is often overlooked.

Regular Movement Rewires the Heart

Regular movement doesn’t just strengthen the heart muscle, it improves electrical stability, circulation, and vascular flexibility over time. The most supportive forms of movement for heart health are moderate-intensity activities done consistently, such as brisk walking, cycling, swimming, dancing, and resistance training. These improve stroke volume, lower resting heart rate, and enhance autonomic balance between stress and recovery. The least supportive forms are extreme, unconditioned high-intensity efforts done without recovery, overtraining without sleep, or sedentary behavior followed by sudden intense exertion. For most people, the heart responds best to 20 to 45 minutes of moderate movement most days of the week, ideally earlier in the day or several hours before bed to support sleep quality. High-intensity intervals can be powerful when layered onto a strong aerobic base and balanced with rest.

The key is rhythm:

The heart adapts beautifully to consistent movement.

It becomes more efficient. More resilient. More stable.

This isn’t about doing everything.

It’s about doing something.

Something small.Something consistent.Something loving toward our body.

And letting that grow.

Nobody has it all figured out, not even me 

And that’s okay.

What matters is that we’re paying attention.We are asking questions and becoming better for tomorrow 

One day.One choice.One heartbeat at a time.

Till Next Time,

XO

Your Vitality Coach

Heather Fuduli