"Love Your Body: The Perfect Valentine's Trio—Exercise, Vitamins, & Herbal Medicine for a Healthier, Happier You!"

Written By Eric Waltemate

Holistic Solutions to Heart Health

Valentine’s Day isn’t just about chocolates and roses—it’s also the perfect time to show yourself some love! This year, instead of just focusing on romance, why not invest in your well-being? In this blog, we’ll explore the ultimate self-care trio: exercise, vitamins, and herbal medicine. Whether you’re looking to boost your energy, support heart health, or reduce stress, these three pillars of wellness can help you feel vibrant, strong, and ready to embrace life with an open heart. Let’s dive into how you can nourish your body and soul this Valentine’s season!

Aerobic Exercise (Cardio)

Aerobic exercise is one of the best ways to strengthen your heart, improve circulation, and reduce the risk of heart disease. Activities like walking, jogging, or cycling help lower blood pressure, regulate cholesterol levels, and keep your cardiovascular system functioning at its best.

Parameters:

  • Frequency: At least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week (or a combination of both).

  • Intensity: Moderate (brisk walking) to vigorous (running, cycling).

  • Duration: Sessions of 30–60 minutes, 5 days per week are recommended.

  • Type: Walking, running, cycling, swimming, rowing, or other continuous rhythmic activities.

Research Support:

  • American Heart Association (AHA) Guidelines: A 2018 review in Circulation found that regular aerobic exercise reduces the risk of cardiovascular disease (CVD) by 30–40% and improves heart function.

Vitamins

Vitamins like B-complex and D play a crucial role in heart health by supporting proper circulation, reducing inflammation, and helping regulate blood pressure. Antioxidant-rich vitamins, K, also protect blood vessels from damage and promote overall cardiovascular function.

Vitamin D

Role in Heart Health:

  • Helps regulate blood pressure and reduce inflammation.

  • Deficiency is linked to an increased risk of heart disease, hypertension, and stroke.

Research Support:

Sources: Sun exposure, fatty fish, fortified dairy products, and supplements.

Vitamin K (K1 and K2)

Role in Heart Health:

  • Helps regulate calcium metabolism, preventing calcium buildup in arteries (arterial calcification).

  • Vitamin K2 has been specifically linked to reduced coronary artery disease risk.

Research Support:

  • A study in the Journal of the American Heart Association (2021) found that higher vitamin K2 intake was associated lower atherosclerotic cardiovascular disease.

Sources: Leafy greens (K1), fermented foods, egg yolks, and cheese (K2).

Vitamin B Complex (B6, B9/Folate, B12)

Role in Heart Health:

  • Lowers homocysteine levels, reducing the risk of heart disease.

  • Helps in red blood cell formation and oxygen transport.

Research Support:

  • A meta-analysis published in Nutrition Reviews (2024) found that higher intakes of folic acid, vitamin B6, and vitamin B12 were generally associated with a lower risk of cardiovascular disease in the general population.

    • Reference: Miao Y et al., "The effect of B-vitamins on the prevention and treatment of cardiovascular diseases: a systematic review and meta-analysis" Nutr Rev, 2024.

    • https://pubmed.ncbi.nlm.nih.gov/37850302/

Sources: Whole grains, leafy greens, eggs, poultry, and fish.

Chinese Herbal Medicine

Dan Shen (Salvia miltiorrhiza) and Hong Hua (Carthamus tinctorius) are powerful Chinese herbs known for their ability to promote blood circulation and support heart health. Dan Shen helps reduce blood clotting and improve microcirculation, while Hong Hua is often used to invigorate the blood and prevent cardiovascular blockages, making them a valuable duo for maintaining a healthy heart

Dan Shen (Salvia miltiorrhiza)

Dan Shen is one of the most widely studied Chinese herbs for cardiovascular health. Research has focused on its effects on blood circulation, anti-inflammatory properties, and its potential to reduce the risk of heart disease.

  1. Blood Circulation and Angina Pectoris:

    • Study: A clinical trial published in The American Journal of Chinese Medicine (2016) found that Dan Shen improved blood circulation and reduced symptoms of angina pectoris, a condition related to heart disease.

    • Mechanism: Th estudy suggested that Dan Shen might help by reducing blood viscosity and improving microcirculation. It is believed to contain compounds, such as tanshinones, that improve endothelial function and reduce the risk of blood clots.

    • Reference: "Efficacy of Salvia miltiorrhiza (Dan Shen) in angina pectoris patients: A systematic review and meta-analysis."

  2. Anti-Inflammatory and Antioxidant Effects:

    • Study: Research published in Journal of Ethnopharmacology (2017) highlighted Dan Shen’s anti-inflammatory and antioxidant properties, which could benefit heart health by reducing inflammation in the arteries and preventing oxidative stress, both of which are factors in cardiovascular disease.

    • Mechanism: Dan Shen contains phenolic acids and flavonoids, which have been shown to reduce markers of inflammation and oxidative damage, potentially lowering the risk of heart disease.

    • Reference: "The cardiovascular protective effects of Salvia miltiorrhiza: A review of preclinical and clinical studies."

  3. Cardioprotective Effects in Heart Failure:

    • Study: A study in Cardiology (2013) found that Dan Shen demonstrated cardioprotective effects in patients with chronic heart failure by improving left ventricular function and reducing inflammation.

    • Mechanism: It was suggested that Dan Shen’s ability to reduce blood stasis, improve coronary artery flow, and reduce inflammation could improve outcomes in heart failure patients.

    • Reference: "Cardioprotective effects of Salvia miltiorrhiza on heart failure: Mechanisms and therapeutic implications."

Hong Hua (Carthamus tinctorius)

Hong Hua, commonly known as safflower, has been traditionally used to improve blood circulation and treat various cardiovascular conditions, including angina and other heart diseases.

  1. Improved Circulation and Angina:

    • Study: A study published in Phytomedicine (2011) found that Hong Hua showed significant benefits for improving circulation in people with ischemic heart disease. The study highlighted its ability to enhance coronary blood flow, reduce blood stasis, and relieve chest pain.

    • Mechanism: The researchers found that the active components in safflower, such as flavonoids and anthocyanins, could increase blood flow by dilating blood vessels and preventing the formation of blood clots.

    • Reference: "Carthamus tinctorius (Safflower) as an adjunctive treatment for ischemic heart disease."

  2. Reduction of Blood Pressure and Cholesterol:

    • Study: A study in The American Journal of Chinese Medicine (2017) explored the effects of safflower on lipid profiles and blood pressure. It found that Hong Hua could help reduce total cholesterol, LDL cholesterol, and triglyceride levels while improving HDL cholesterol in patients with high blood lipids, a major risk factor for heart disease.

    • Mechanism: The study suggested that Hong Hua’s ability to lower cholesterol and prevent lipid peroxidation may help reduce the risk of atherosclerosis and improve overall cardiovascular health.

    • Reference: "Effect of Carthamus tinctorius (Safflower) on lipid profiles in hyperlipidemic patients."

  3. Antioxidant and Anti-Inflammatory Effects:

    • Study: A research paper published in Journal of Medicinal Food (2015) reviewed the antioxidant and anti-inflammatory effects of safflower, concluding that these properties contribute to its cardiovascular benefits. Chronic inflammation and oxidative stress are key factors in the development of heart disease, and Hong Hua’s bioactive compounds can help mitigate these risks.

    • Mechanism: The study indicated that safflower’s antioxidants, such as flavonoids, are effective in reducing inflammatory markers and oxidative stress, which can help protect the heart and blood vessels.

    • Reference: "The antioxidant and anti-inflammatory effects of safflower (Carthamus tinctorius) on cardiovascular health."

Summary of Key Mechanisms for Both Herbs:

  • Dan Shen: Primarily improves blood circulation, reduces blood stasis, and has antioxidant and anti-inflammatory effects. It's shown to be beneficial in conditions like angina, heart failure, and ischemic heart disease.

  • Hong Hua: Primarily works by improving blood circulation, reducing cholesterol levels, and acting as an anti-inflammatory and antioxidant. It has potential benefits for improving coronary blood flow and preventing atherosclerosis.


Caring for your heart is one of the greatest acts of self-love, and incorporating aerobic exercise, essential vitamins, and powerful herbal medicine can make a lasting impact on your health. By staying active, nourishing your body with heart-supporting nutrients, and utilizing traditional herbs like Dan Shen and Hong Hua, you can strengthen your cardiovascular system and enhance overall well-being. This Valentine’s Day, show yourself some love by embracing these natural ways to keep your heart healthy, happy, and strong!

If you would like to learn more about how exercise, vitamins, and Chinese Herbal Medicine can help keep your heart healthy call our office at (314) 569-0057 for Missouri or (618) 207-4445 for Illinois and we would love to tell you about the services we offer.

Eric Waltemate
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