Prioritize regular exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, spread throughout the week. Include strength training exercises twice a week, targeting all major muscle groups.
Maintain a healthy weight. Losing even a small amount of weight can significantly improve heart health. Consult a healthcare professional to determine a healthy weight range and develop a safe weight-loss plan.
Adopt a heart-healthy diet. Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit saturated and trans fats, sodium, and added sugars. A registered dietitian can help create a personalized meal plan.
- Reduce alcohol consumption. Excessive alcohol intake can increase your risk of atrial fibrillation. If you drink alcohol, do so in moderation. Manage stress effectively. Chronic stress can trigger atrial fibrillation episodes. Explore stress-reduction techniques such as yoga, meditation, or deep breathing exercises. Get enough sleep. Aim for 7-9 hours of quality sleep per night. Establish a regular sleep schedule and create a relaxing bedtime routine. Quit smoking. Smoking significantly increases the risk of heart disease and atrial fibrillation. Seek support to quit, if needed.
Monitor your caffeine intake. Excessive caffeine can sometimes trigger or worsen atrial fibrillation. Consider limiting your intake. Control blood pressure. High blood pressure is a major risk factor for atrial fibrillation. Work with your doctor to manage your blood pressure effectively. Regularly check your blood sugar. Well-managed blood sugar levels can also help minimize atrial fibrillation risk.
Regular checkups with your cardiologist are crucial for monitoring your condition and adjusting medication as needed. Open communication with your healthcare team is key to successful management.
