We often hear that exercise is essential for heart health, but new research highlights something exciting: even small bursts of movement—just 3 minutes of vigorous activity a day—can significantly reduce cardiovascular risk, especially for women in middle age. The Science Behind It A recent study analyzed thousands of men and women aged 40-69, tracking their movement with accelerometers for a week and following their heart health for over eight years. Unlike self-reported surveys, this method provided precise data on their daily activity levels. The results were eye-opening: • Just 3 minutes of high-intensity movement per day was linked to a 45% lower risk of heart attack, heart failure, and other cardiovascular events in women.• Even short bursts—just 20-30 seconds—added up to big benefits.• The impact was less significant in men, suggesting unique benefits for women. Why Does This Work? High-intensity movement briefly stresses the heart in a way that promotes healthy cardiovascular adaptations. It improves circulation, strengthens the heart muscle, and helps regulate blood pressure—all without requiring long workouts or a gym membership. How to Add Quick Bursts of Movement to Your Day The best part? You don’t need to carve out extra time in your schedule. Everyday activities count! Try: • Running up the stairs instead of walking• Racing to catch a bus or get across the street• Carrying groceries quickly up the stairs• Doing 30 seconds of fast jumping jacks or high knees• Plyometric jumps (jumping up and down on a step or box) Movement Should Be Joyful At Vital You Functional Medicine, we always encourage our patients to find movement that feels good. Whether it’s dancing around the kitchen, playing with your kids, or taking an energizing walk, every bit counts. It’s inspiring to see research confirm that even short, everyday efforts can have a profound impact on heart health! What’s your favorite way to move? Share below! Book a call today to start your journey to a more vital and healthier you.

Stress can be sneaky. It creeps up on us, often without warning, and before we know it, we’re feeling overwhelmed, fatigued, or even physically unwell. In today’s fast-paced world—where we’re constantly juggling responsibilities, checking our phones, and rushing from one task to the next—our bodies interpret this constant busyness as a threat. When our nervous system perceives danger, it triggers a stress response. More stress leads to increased cortisol production, which, over time, can contribute to high blood pressure, weight gain, hormonal imbalances, and even a weakened immune system. But the good news? We can break this cycle. And the best way to do it is through intentional rituals. The Power of Rituals Rituals don’t have to be elaborate. They can be small, simple moments woven into your day that signal safety and calm to your nervous system. They act as a reset, helping you shift from a state of stress to a state of ease. Some easy rituals to try: ✨ Morning Stretch: Take five minutes to gently stretch before breakfast. It wakes up the body and sets a positive tone for the day. ✨ Midday Music Break: Listen to calming or uplifting music for 10 minutes after lunch to reset your energy and refocus. ✨ Evening Tea Time: Sip a warm cup of herbal tea in silence before bed, allowing your body to wind down for restful sleep. Why Rituals Work 1️⃣ They tell your nervous system: “You’re safe.” When we engage in predictable, calming activities, our brain understands that we are not in danger. This helps lower cortisol levels and prevents our body from staying in a chronic stress response. 2️⃣ They create calm through consistency. When we repeat small, soothing habits daily, they become anchors in our routine—moments of peace we can rely on, no matter what’s happening around us. Take the Next Step If you’re feeling stressed and unsure where to start, let’s create a personalized plan to help you manage stress and support your health. Book a call today to start your journey to a more vital and healthier you.

Heart disease is often thought of as a men’s health issue, but the truth is that it’s the leading cause of death in women worldwide. Yet, for decades, most heart health research focused primarily on men. Only recently have scientists begun to recognize and study the distinct cardiovascular risks that women face. As we recognize February as Heart Health Month, let’s break down some critical facts that every woman should know about her heart health. 1. Heart Disease is the #1 Killer of Women Heart disease doesn’t discriminate. It remains the top cause of death for women globally, including in high-income countries like the U.S. This is true across race and ethnicity, making heart health an essential conversation for every woman. The misconception that heart disease mainly affects men means that many women may not realize their own risks until it’s too late. 2. Menopause Dramatically Increases Heart Risk Estrogen plays a vital role in protecting the heart, which is why heart disease risk significantly rises after menopause. In fact, a postmenopausal woman’s risk of a cardiovascular event is twice as high as that of a premenopausal woman of the same age. Studies have also linked common menopausal symptoms like hot flashes and night sweats to an increased risk of high blood pressure. Women approaching or going through menopause should be especially vigilant about their heart health. 3. Women Have Unique Heart Health Risk Factors Certain conditions that only affect women can increase the likelihood of developing heart disease. These include: These are risk factors that men never experience, further proving the need for gender-specific heart health research and care. 4. Women’s Heart Symptoms Are Often Misdiagnosed Studies show that women experiencing heart disease symptoms are twice as likely as men to be told that their symptoms are due to ‘stress’ or ‘anxiety.’ This misdiagnosis can delay necessary treatment, leading to worse outcomes. Many women also minimize their symptoms or delay seeking care, believing that they are unrelated to heart health. 5. Heart Attacks Present Differently in Women While chest pain is the most well-known heart attack symptom, women are more likely to experience atypical symptoms, including: Because these symptoms can be mistaken for less serious conditions, women may not realize they are having a heart attack until it is too late. Awareness and early action are key. Heart Health Mistakes You Might Be Making Sometimes what seems healthy might not be helping. Here are three common heart health mistakes: Only Doing Cardio – Cardio is great, but mix it up! Strength training boosts blood sugar control, and high-intensity bursts are linked to better heart health. Low-Fat Diet – Low-fat diets aren’t the answer. Healthy fats (like avocado and olive oil) fight inflammation and support cholesterol levels. Plus, “low-fat” foods are often packed with extra sugar. Stressing Out – Stress is not a badge of honor. It triggers cortisol release and can raise blood pressure over time. Want Better Ways to Support Heart Health? Mix up your workouts with strength, cardio, and HIITAdd heart-loving fats like avocado and salmonFind ways to de-stress and prioritize sleep Knowledge is power. Understanding these unique risks allows women to take proactive steps toward protecting their heart health. Regular check-ups, a heart-healthy diet, physical activity, stress management, and knowing your personal risk factors are all essential parts of heart disease prevention. If you’re looking for a healthcare provider who takes a whole-body approach to heart health, we’re here to help. Book a call today to start your journey to a more vital and healthier you.