Whether you’re contemplating purchasing an iHeart device or you’ve recently purchased one, here’s everything you need to know to get you started to maximize your iHeart experience!
- iHeart measures aortic pulse wave velocity (PWV), which is influenced by blood pressure in the short term and aortic stiffness in the long term. Blood pressure is under homeostatic control, meaning it is in a dynamic state of equilibrium. Processes in your body shift it back to a normal range when different stimuli trigger it to dramatically increase or decrease. To avoid short term fluctuations in your blood pressure affecting your results, always rest for at least 2 minutes before taking an iHeart reading to return your body to a resting state. This will ensure your results accurately reflect your aortic stiffness, a powerful metric representing your risk of death from all causes, indicative of overall health and longevity.
- iHeart uses an infrared light sensor to detect your pulse wave shape which it uses to find the reflected wave and assess your aortic stiffness. For the best results, remove any nail coverings and warm your hands if you have poor circulation. This also helps to give clear heart rate and blood oxygen saturation measurements which are cardiovascular health indicators. A heart rate between 60-100 beats per minute is considered normal; a lower heart rate generally indicates more efficient heart function. The opposite is true of blood oxygen saturation (SpO2) where the rule of thumb is the higher the better; values between 95-100% are considered normal. If your values are chronically outside of these ranges, consider consulting a doctor.
- Use your iHeart device to develop your own personal health intervention plan. 'One size fits all' does not apply to exercise and diet regimes. Due to individual differences on the physiological level, our bodies each have their own specific preferences for what they need to maintain healthy functioning. First, establish your baseline Internal Age by consistently taking iHeart measurements at the same time each day – we recommend when you wake up in the morning (before eating or drinking anything). Then, take iHeart measurements throughout the day and use them as assessments or check-ups to see how your body is doing at that moment. This will allow you to subjectively see how your body responds to different environmental stimulus. Try a new type of exercise and see how your body likes it! Or make a small change to your diet like increase your omega-3 intake or reduce your caffeine consumption. You’re guaranteed to learn new things about your body and will likely find that some things work better at reducing your Internal Age than others.
Tips for building your own health intervention plan:
- Stretch! Try stretching for at least 5 minutes daily; it’s a great way to start your day! Stretching helps to increase mobility and reduce tension in the body. Take this to the next level by signing up for a yoga class once a week, or take advantage of free resources on Youtube. Here are some links to help get you started:
- https://www.youtube.com/watch?v=GLy2rYHwUqY (45-min full body yoga)
- https://www.youtube.com/watch?v=L_xrDAtykMI&t=134s (15-min stretching routine)
- Get moving! Whether it’s swimming, cycling or going for walks, runs, or hikes, aim to break a sweat and increase your breath rate for 30 minutes or more a day. Spice things up by trying something new like kickboxing or Zumba!
- Be conscientious of what you put in your body! Maybe that means substituting that second cup of coffee for tea, choosing to drink water instead of juice or pop, or eating a healthy snack like fruit or nuts instead of something processed.
- De-stress by taking time for yourself! Allocate time each day to do something for you. Spend quality time with family and friends, doing a hobby you enjoy, or in quiet meditation.
Listening to our bodies is the best thing we can do to improve our overall health and wellness. Use iHeart as your translator and guide yourself along the path towards a longer life. Watch the video by clicking the image above for a further look into these concepts.