How to Heal with Every Heartbeat
Your heart beats around 100,000 times a day to deliver oxygen and essential nutrients throughout your body while removing toxins that threaten your health. When your cardiovascular system is strong, so are the rest of your self-healing mechanisms.
Unfortunately, today’s modern environments are filled with factors that can undermine your heart’s ability to function at its best. When your heart isn’t beating as strongly as it should, it struggles to circulate vital nutrients and oxygen throughout your body. At the same time, toxins can accumulate, as reduced blood flow prevents your detoxification organs from efficiently filtering out harmful substances [1].
The good news is that your heart is designed to heal. With the right choices, you can restore its vitality and make sure it functions at its best.
What Happens When Your Heart Beats?
In a fraction of a second, your heart performs a carefully coordinated sequence of life-sustaining events:
Step 1: Blood Arrives
Blood enters both the right and left sides of your heart through chambers called atria.
- The right atrium receives blood that has already delivered oxygen and nutrients to your body. Now, this blood contains carbon dioxide and other waste products.
- The left atrium receives oxygen-rich blood from your lungs.
Step 2: Blood Exits
The two atria contract and push blood into the ventricles (bottom chambers) below. A split second later, the ventricles contract and send blood rushing through your body.
- The right ventricle pumps oxygen-deficient blood to your lungs. It picks up fresh oxygen and gets rid of carbon dioxide, which you exhale.
- The left ventricle pumps oxygen-rich blood through your aorta, your largest artery, which branches out to every part of your body.
- Your kidneys and liver filter toxins from your blood, which you eliminate as liquid and solid waste.
Step 3: Refill and Repeat
After your heart pumps blood out, it goes into a relaxed state called diastole for a mere instant. This is when your heart fills with blood again, and the process repeats.
Every contraction allows damaged cells to regenerate, muscles to function, and your immune system to respond efficiently. This continuous cycle also plays a role in regulating body temperature, maintaining pH balance, and stabilizing blood pressure – all of which are essential for healing.
Environmental and Lifestyle Stressors That Damage Cardiovascular Health
Everyday stressors can weaken heart function and impair circulation over time.
Toxins
Heavy metals, pesticides, and industrial chemicals contribute to oxidative stress and inflame blood vessels, making them less flexible and more prone to damage [2].
Poor air quality, particularly from pollutants like ultra-fine particulate matter, has been linked to an increased risk of high blood pressure and cardiovascular disease [3].
Microplastics and endocrine-disrupting chemicals in food, water, and personal care products can add to your body’s toxic load, further interfering with normal heart function and circulation [4],[5].
Processed Foods
Diets high in unhealthy fats and artificial additives can contribute to chronic inflammation and arterial plaque buildup. Excess sugar intake, particularly from sugary beverages and refined carbohydrates, can lead to insulin resistance, weight gain, and metabolic disorders – all of which put extra strain on the heart [1].
Without the right nutrients to support vascular health, the body struggles to repair and maintain its circulatory system. Low levels of magnesium, potassium, and omega-3 fatty acids can cause blood pressure imbalances, poor circulation, and an increased risk of heart conditions.
Lifestyle
Lifestyle factors such as chronic stress, sleep deprivation, and physical inactivity also place significant strain on the heart. When the body experiences prolonged stress, it releases excess cortisol and adrenaline, which can increase your blood pressure and heart rate. Over time, your heart may not pump blood as efficiently, which increases your risk of hypertension and heart disease [1].
Just like exercise strengthens the muscles in your arms and legs, it also strengthens your heart. A sedentary lifestyle further weakens heart function, slows blood circulation, and contributes to poor cardiovascular health [1].
Sleep deprivation further exacerbates heart health risks by impairing your body’s ability to regulate blood pressure and repair damaged tissues overnight.
Signs Your Cardiovascular System is Struggling
When cardiovascular health is compromised, the effects ripple throughout the entire body.
Short-Term
When your heart isn’t working efficiently, your body doesn’t get the oxygen and nutrients it needs to function properly. This can cause symptoms like fatigue, dizziness, cold hands and feet, and brain fog [1].
You might also experience swelling in the legs or shortness of breath as your heart struggles to circulate blood effectively. Poor circulation can also slow down wound healing and weaken your immune system, making you more prone to infections [1].
Long-Term
Over time, poor cardiovascular health can lead to serious health problems. Restricted blood flow increases the risk of high blood pressure, heart disease, and stroke. Your brain may not get enough oxygen, leading to memory problems or an increased risk of neurodegenerative diseases. Your kidneys and liver may also struggle to filter toxins properly [1].
In severe cases, prolonged heart strain can lead to heart failure, where the heart becomes too weak to pump blood efficiently [1]. If left unaddressed, poor circulation can shorten your lifespan and significantly reduce your quality of life.
How to Strengthen Your Cardiovascular System
Cleanse
You can work to improve heart function by decreasing the burden on your body’s natural detoxifiers – primarily your liver and kidneys. Minimize exposure to harmful toxins that contribute to cardiovascular stress, like food additives, harsh chemicals in personal care and cleaning products, pesticides, heavy metals, plastics, and contaminated water [1].
Choose whole, organic foods, use glass or stainless steel instead of plastic containers, and drink purified water. Additionally, consider taking all-natural, high-quality supplements designed to support healthy liver and kidney function, like N-acetylcysteine (NAC), turmeric, and dandelion root [1].
Revive
Leafy greens like spinach and kale provide nitrates that help relax blood vessels and improve blood flow. Berries are packed with antioxidants that protect arteries from oxidative stress [6], while omega-3 fatty acids from fatty fish, flaxseeds, and walnuts help regulate cholesterol levels and prevent plaque buildup [1].
Electrolytes such as magnesium, potassium, calcium, and sodium play an essential role in maintaining proper blood pressure and heart rhythm [7]. Herbs like turmeric and beetroot can further support vascular health by promoting blood vessel dilation. Additionally, CoQ10, omega-3, and magnesium supplements can help improve heart function and energy production at a cellular level [1].
Balance
Regular physical activity is one of the most effective ways to support heart health. Movement stimulates circulation, strengthens the heart muscle, and helps regulate blood pressure. Aerobic exercises like walking, swimming, and cycling improve overall cardiovascular endurance, while strength training supports healthy blood vessel function [8].
Equally important is managing stress and getting enough sleep. Breathwork techniques, such as deep diaphragmatic breathing or alternate nostril breathing, can help regulate heart rate and calm the nervous system. Meditation, spending time in nature, and engaging in relaxing activities can also reduce cortisol levels and support overall cardiovascular health [9].
You Have the Power to Heal
Your body is designed for wellness. With the right knowledge and consistent effort, you can reclaim your health and turn your respiratory system into a self-healing machine.
Your Body Is the Medicine is a Global Healing series that dives into eight self-healing systems, how they work, and what you can do to reignite your innate healing abilities.
In the final week of this series, we cover how your liver plays a key role in your body’s overall healing journey.
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.
References (9)
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- Shrivastav, A., Swetanshu, null, & Singh, P. (2023). The Impact of Environmental Toxins on Cardiovascular Diseases. Current Problems in Cardiology, 102120. https://doi.org/10.1016/j.cpcardiol.2023.102120
- Tran, V. V., Park, D., & Lee, Y.-C. (2020). Indoor Air Pollution, Related Human Diseases, and Recent Trends in the Control and Improvement of Indoor Air Quality. International Journal of Environmental Research and Public Health, 17(8), 2927. https://doi.org/10.3390/ijerph17082927
- Prattichizzo, F., Ceriello, A., Pellegrini, V., Rosalba La Grotta, Graciotti, L., Olivieri, F., Paolisso, P., D’Agostino, B., Iovino, P., Maria Luisa Balestrieri, Rajagopalan, S., Landrigan, P. J., Raffaele Marfella, & Paolisso, G. (2024). Micro-nanoplastics and cardiovascular diseases: evidence and perspectives. PubMed. https://doi.org/10.1093/eurheartj/ehae552
- Endocrine Disruptors and Your Health. (2023). National Institute of Environmental Health Sciences. https://www.niehs.nih.gov/sites/default/files/health/materials/endocrine_disruptors_508.pdf
- Malekmohammad, K., Sewell, R. D. E., & Rafieian-Kopaei, M. (2019). Antioxidants and Atherosclerosis: Mechanistic Aspects. Biomolecules, 9(8), 301.
- Iqbal, S., Klammer, N., & Ekmekcioglu, C. (2019). The Effect of Electrolytes on Blood Pressure: A Brief Summary of Meta-Analyses. Nutrients, 11(6), 1362. https://doi.org/10.3390/nu11061362
- Pinckard, K., Baskin, K. K., & Stanford, K. I. (2019). Effects of Exercise to Improve Cardiovascular Health. Frontiers in Cardiovascular Medicine, 6(69). https://doi.org/10.3389/fcvm.2019.00069
- Chaitanya, S., Datta, A., Bhandari, B., & Sharma, V. K. (2022). Effect of Resonance Breathing on Heart Rate Variability and Cognitive Functions in Young Adults: A Randomised Controlled Study. Cureus, 14(2). https://doi.org/10.7759/cureus.22187
Dr. Edward Group, DC
FOUNDER | HEALER | ADVOCATEDr. Group, DC is a healer and alternative health advocate, and an industry leader and innovator in the field of natural health who is dedicated to helping others. He is a registered doctor of chiropractic (DC), a naturopathic practitioner (NP), and proud alum of Harvard Business School and MIT Sloan School of Management. Dr. Group, DC is the founder of Global Healing – a mission and vision he has shared through best-selling books and frequent media appearances. He aims to spread his message of positivity, hope, and wellness throughout the world.
