Simple ways to look after your mind for a healthier heart

Learn more about the heart-mind connection here.

The good news is that many of the things that are good for your mind are also good for your heart.

Here are some simple daily habits you can try to support both your mental wellbeing and your heart.

Move often

Regular movement is good for both your heart and your mental health.

Exercise can:

• naturally boost your mood, and relieve stress and pain
• help you sleep better
• help reduce symptoms of anxiety and depression
• regulate your body's stress response
• strengthen your heart
• support healthy blood pressure levels.

Regular movement – whether it's hanging out the washing or doing some gardening, going for a walk or swim, or lifting weights in the gym – helps keep your heart strong and healthy, while also supporting your mood and helping you manage stress.

Want to take things even further? Try heading outside to move your body. Spending time in nature can also do wonders for your mental wellbeing.

Social isolation and loneliness can be harmful to both your mind and heart too, so ask a friend or family member to join you for a walk outside, a gym class, or a swim in the ocean. It's a simple way to combine the benefits of movement and social connection.

You can also join a Heart Foundation Walking group or register for a Personal Walking Plan today to kickstart your new mind- and heart-healthy habit.

Protect your sleep

Poor sleep – whether you're not getting enough sleep or not sleeping well – can:

• cause brain fog, irritability and low energy levels
• contribute to higher stress hormone levels
• compromise your mental wellbeing and mood
• increase your blood pressure and risk of heart problems.

To help you get enough good-quality sleep, aim to go to bed and wake up at around the same time each day. Try introducing a nighttime routine around 30 minutes before bed, to signal to your brain that it's time to wind down. Sleeping in a cool, dark room can also help you sleep better.

Getting consistent, good-quality sleep is one of the simplest ways to support both a calmer mind and a healthier heart.

Stay connected

As we've touched on, loneliness and social isolation have been linked to an increased risk of depression, anxiety and chronic health problems. Over time, they can also:

• cause changes in your body that may affect your heart health
• contribute to greater stress levels
• increase inflammation.

On the other hand, regular social connection can support your wellbeing, reduce stress, and help you feel supported through life's challenges.

If you're struggling with poor mental health, you may not always feel like being around other people. But sometimes, these moments are when you need social connection the most. Connecting with someone you trust can help you feel supported and less alone. Even a quick phone call, a cup of tea or a short walk together can be a good place to start.

If you find yourself getting swept up in the demands of daily life, try planning a regular catch-up with someone you love. Whether you plan to cook dinner together on Monday evenings, go to a pottery class on a Wednesday, or try a new workout class before work on Fridays, having a recurring social plan in your diary can give you something to look forward to and help you stay connected.

If you feel like you don't have people around you to reach out to, join a Heart Foundation Walking Group to start building new social connections while getting active at the same time.

Or if you've experienced a heart event or diagnosis and need greater social connection, join our MyHeart MyLife online community.

Build in small moments of calm

Stress is a normal part of life, but ongoing stress can affect both your mental and physical health. Stress can:

• keep your body in a heightened state of 'fight or flight'
• cause increased production of stress hormones
• elevate your heart rate and blood pressure.

Instead of waiting for moments of overwhelm or panic to hit, try building brief moments into your day to practice simple stress-reduction techniques.

This doesn't have to mean long meditation sessions or complicated mindfulness apps. It could be as simple as taking a few slow, deep breaths, stepping outside for some fresh air, or taking a short break to stretch your body. Building small, easy moments of calm into your daily routine can help manage your stress levels and support your heart.

Know when to ask for help

If you're worried about your mental health or looking for support, speak to your doctor or a healthcare professional. Just as you'd see your doctor to have your blood pressure or heart health checked, it's equally important to ask for help with your mental wellbeing.

You can also get support from the following places:

• MyHeart MyLife – the Heart Foundation’s free support program for people living with CVD, and those who care for them.
• Call Triple Zero (000) if you’re experiencing an emergency.
• Beyond Blue (1300 22 4636) or Lifeline (13 11 14) for confidential crisis support via phone, text or online chat.

Remember, looking after your mental health is an important part of looking after your heart.

If you've experienced a heart event or are living with CVD, check out our series of animations to better understand how your physical health may be impacting your mental wellbeing, and how you can get support.