Mega Doctor News
By Michael Merschel, American Heart Association News
Valentine’s Day is a celebration of the heart. But some of the clichéd approaches to commemorate it – we’re looking at you, big red box of candy and decadent dinner out – are not that great for your actual heart.
Don’t worry, this isn’t a story where we ask you to break up with the holiday or insist you replace that box of chocolates with a bag of kale. After all, an overall healthy lifestyle has room for occasional treats, said Rayven Nairn, a registered dietitian with Johns Hopkins University Student Health and Well-Being Primary Care in Baltimore. Although “you want to try to space out whatever sweets and treats that you do receive so that they’re consumed in moderation.”
Your relationship may already be affecting your health, whether it’s consciously part of your Valentine’s plans or not, research has shown.
Couples have a huge influence on one another’s health, said Dr. Stephanie J. Wilson, an assistant professor of psychology at the University of Alabama at Birmingham. If one partner has diabetes or cardiovascular disease, the other can be at increased risk for that as well, she said. “If one partner is depressed, it increases the other partner’s risks for depression,” said Wilson, who has studied how relationships affect health.
Making healthy choices together can be a “pro-relationship move,” she said. So with that in mind, here are ideas for celebrating Valentine’s Day in ways that might actually help the heart.
Be aware of your influence
“We tend to be drawn to do what our partner is doing, whether or not we’re aware of it,” Wilson said. If your partner gets up early to exercise every day, you might feel inspired to do the same. But if you stock up on your favorite ice cream when they’re trying to lose weight, you’re putting up a barrier to health for them, even if it’s inadvertent.
So just being aware of your partner’s needs and supporting them is important, she said. You can put that knowledge into action for Valentine’s Day with a gift that helps them reach their goals. For example, if you know they want to exercise more, new running shoes might be wiser than candy hearts.
Let’s split up … that huge meal
Simple alterations to a traditional dinner-and-a-movie date night can make for a healthier experience, Nairn said.
Going out to a fine-dining restaurant can work to your advantage because individual courses in, say, a four-course dinner tend to be small. Other restaurants offer heaps of food that can lead to what she calls “proportion distortion,” where people feel that when “all this food is in front of me, I have to finish it.”
To protect against that, she has a suggestion that could be seen as downright romantic: Get one big meal and a couple of appetizer-sized plates, and share them.
It’s probably a good idea to get your beloved’s consent before you try this: Not everybody likes to share their meals, Nairn said. Even if they don’t, you can still use this technique to keep your own serving size reasonable, and take the leftovers home.
Do try this at home
Alternatively, you can skip the crowds and serve dinner at home. “I think that is more romantic, personally,” Nairn said.
In most cases, a home-cooked meal might be healthier than what you’d find at a restaurant, she said. But not always. “It all boils down to the preparation method, the ingredients that you use, and again, the portions and the serving sizes.”
Opt for meals that are grilled, baked, stir-fried or sauteed, she suggested. “Those are usually going to be the better options.”
At home, because you get to choose the ingredients, you can choose whatever’s best. Also, “you get to make it more personalized,” Nairn said. “You get to put effort into it. It shows more care.”
How to handle the movie theater snack bar
“If you go to the movies, my favorite recommendation is definitely popcorn,” Nairn said. It’s a whole grain and naturally high in fiber.
Although you can’t take the excess sodium out of a tub of movie theater popcorn, you can skip the butter or “ask for the butter on the side,” she said. “That way you can control how much of that you put on it yourself.”
And downsize your drink, Nairn suggested, “especially if you are going to get candy or some type of chocolate to go along with it.”
A moving experience
Who says you have to make food the centerpiece of the day?
Nairn noted that around Valentine’s Day, it’s easy to find deals on activities for couples, such as dance classes.
So get out and salsa, Nairn said. “It doesn’t necessarily feel like exercise,” she said, but dance is a great cardio activity. Not only that, it lets you and your partner socialize with other couples. That’s healthy because research shows people with strong social connections can live longer.
On the slower side, she said, an art- or craft-oriented class can be good for mental health.
Focus on one another
Wilson said that taking a walk or playing a game together can foster communication and boost emotional intimacy. So can specific relationship exercises, such as sharing what has brought you joy lately and identifying and talking about what you appreciate about your partner.
Whether it’s over dinner or out on a Valentine’s Day walk, try reminiscing about how you met and your journey together, she suggested.
“There are benefits of sharing in positive emotions, reflecting on how your life is going well and feeling that your life is meaningful,” Wilson said. These good feelings can lead to a virtuous cycle, she said. Also, when you feel that your partner appreciates you, “it’s easier to return the gesture.”
No date? No problem
People without partners can get overlooked on Valentine’s Day, Nairn said. But they shouldn’t cut themselves off from a chance for fun.
“Some people might want to stay in because they don’t want to see all of the other couples,” she said. But humans were made for connection. So gather up a group of friends and go out.
That’s not to take away the day’s emphasis on love, she said, but “you can think of it as a way to love on yourself a little as well.”
Getting in alignment
Even without an emphasis on health, not every couple will be in sync on their goals for the day, Nairn said.
Maybe your partner is more interested in trying something healthy than you are, or maybe those candy hearts you loathe mean an awful lot to them. “If you know that it’s something that your partner looks forward to, then think of it as a way of satisfying them on that day,” she said. “Just consider it a day of complete selflessness, more than anything, and hopefully your partner will do the exact same thing in return.”
But amid all the possibilities for the day, there’s plenty of room for health, Wilson said. “What better way to celebrate your love and celebrate your relationship than by investing in a longer and healthier life together?”
