Australian cardiologist gives top tips for maintaining a healthy heart this Heart Health Week

title

Australian cardiologist gives top tips for maintaining a healthy heart this Heart Health Week

Dr Jason Kaplan, Integrative Cardiologist shares his top alternative tips on improving your heart health this Heart Health Week.

Incidental exercise

“Taking 10,000 steps a day may seem daunting if you think it needs to be done on top of your usual day. But incidental exercise - the movements you make throughout the day - have been shown to be as beneficial to your health as a dedicated work out.¹ Try walking as often as possible, whether it’s using the stairs at work, walking to work or home from the school run, or parking further away at the shops. Even standing at your desk (try setting an alarm on your computer to remind you to stand regularly), whilst on the phone, or on the train or bus can decrease your waist measurements and risk of several health issues, including cardiovascular disease.²

Take a nap

“Having a short nap during the day isn’t an indulgence, it’s good for your blood pressure. A recent study found that a midday nap can lower the blood pressure as effectively as reducing salt and alcohol from your diet.”³

Take up a hobby

“Introducing a hobby into your daily life can have numerous benefits, one of which is to improve your health. Yoga, in particular, has been found to help reduce cortisol levels and inflammation within the body, while improving cardiovascular health. Yoga, walking, or tai chi involve gentle movements, and by doing them habitually, can turn a hobby into a healthy pastime.”

Do ‘secret’ exercise

“Typically, our bodies convert CoQ10 into Ubiquinol, a necessary process to help our bodies function well on a cellular level. However, as we get older our bodies find this more difficult. Exercise performance can be affected by oxidative stress and mitochondrial dysfunction. Ubiquinol can help lower oxidative damage, promote exercise capacity and decrease fatigue. A daily Ubiquinol supplement may be the answer: research shows that Ubiquinol could support optimal heart hearth, natural cellular energy production, help prevent oxidative stress damage and replenish CoQ10 levels.^4,5,6,7 Put simply, this mean you’ll have more energy for activities, whether they’re intense or gentle.“”

References

[i] https://bjsm.bmj.com/content/early/2019/02/15/bjsports-2018-100397

[ii] https://www.ncbi.nlm.nih.gov/pubmed/28138134

[iii] https://www.eurekalert.org/pub_releases/2019-03/acoc-ana030519.php

[iv] https://www.ncbi.nlm.nih.gov/pubmed/19096107

[v] https://www.ncbi.nlm.nih.gov/pubmed/1637852

[vi] https://www.ncbi.nlm.nih.gov/pubmed/8241707

[vii] https://www.ncbi.nlm.nih.gov/pubmed/8241707

Posts from Integria

Posts from Integria

Explore all blog posts

Patient Education Series - Inflammation & Anti-inflammatory Foods: Calming the Fire

In this episode, Sam Cartwright provides a clear and practical overview of inflammation — a natural and essential process that helps the body respond to injury and infection. While acute inflammation plays a vital role in healing, chronic inflammation can become a silent driver of many long-term health concerns. Sam explains how chronic inflammation can contribute to many common conditions, from eczema to migraines, and even changes in mood and energy. Learn how dietary and lifestyle patterns can influence the body’s inflammatory response, and how small, consistent choices can make a meaningful difference over time. Sam discusses the foods and environmental factors that may fuel the fire of inflammation, and shares his list of top ten anti-inflammatory foods to include in your diet every day, such as colourful fruits and vegetables, omega-3 rich sources, and antioxidant-packed herbs and spices. Inflammation isn’t always visible, but every meal and lifestyle choice is a chance to calm the fire.

Patient Education Series - The Gut Connection: Diet, Digestion and Microbiome

In this episode, Sam Cartwright explores the pivotal role of the gut in maintaining whole-body health, examining digestion as a dynamic, multi-system process rather than a simple breakdown of food. Sam explains how compromised gut function can contribute to systemic issues, from inflammation and immune dysregulation to mood imbalances and chronic disease. Through a functional lens, Sam discusses the integrity of the gut barrier, the clinical relevance of leaky gut, and the impact of the microbiome on broader physiological processes. Sam also clarifies the distinctions between food allergies and intolerances, as well as highlights the influence of the gut-brain axis—emphasising how stress and emotional wellbeing can shape digestive outcomes and chronic health. Discover how evidence-based nutrition and lifestyle strategies can complement your practitioner’s recommendations, to support you in optimising digestive function and uncover the powerful connection between your gut and your whole-body health.

The Brain That Heals: What the Placebo Effect Reveals About the Body’s Innate Wisdom

The placebo effect is more than just a psychological trick. It is a measurable process where expectations, trust, and context trigger real physiological responses. Placebo interventions can stimulate the release of natural painkillers, influence mood pathways in the brain, and even change how we experience symptoms.