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Easy steps you can take to protect your health, while having fun
Big games can be stressful, plus fans indulge in their favorite (often not-so-healthy) foods and drinks. As March Madness is just around the corner, sports cardiologist Dan Makowski, DO, with LVH Cardiology, has suggestions to keep your heart rate in check, and registered dietitian Alexa Roseberry shares tips to keep your game nights nutritious.
Your heart isn’t likely top of mind when tuning into a basketball game, but it is something people with heart disease, high blood pressure, high cholesterol, artery blockages or abnormal heart rhythms should consider.
“If you really have a big spike in your heart rate or your blood pressure, people who may have underlying cardiac conditions may experience symptoms,” Dr. Makowski says.
A small step you can take to make a big difference is ensure you’re moving around. Avoid staying on the couch or a barstool for hours on end.
“If you’re moving your body, that tends to lower your heart rate, lower your blood pressure and reduce your stress level as well. There’s less of that tension that’s built up inside of you,” Dr. Makowski says.
If you notice yourself getting tense, taking deep breaths can also lower your heart rate.
When it comes to what you’re eating, Dr. Makowski tells most of his patients it’s all about moderation.
“A lot of times, there’s temptation to eat all of the good food that’s there, but we know a lot of that food is high in salt, which can really spike our blood pressure,” Dr. Makowski says. “Mix in different foods, fruits, veggies. Make sure you’re drinking enough fluid.”
Tournaments like March Madness launch an extended period of excitement and celebrations.
“Mix in healthy things and try to get your body moving. Maybe before you’re watching the games, get in a little exercise and movement, so you’re nice and relaxed and ready to go for the games,” Dr. Makowski says.
If you experience any chest pain, tightness or pressure, Dr. Makowski suggests you see a medical professional.
“If you start to feel short of breath, lightheaded, dizzy, like your heart’s racing, those are all things that you should be coming in to get checked out for,” he says.
Some people skip breakfast in anticipation of all they’ll eat during a game. Roseberry says that’s a big mistake.
“If you go in hungry, you’re kind of setting yourself up to overeat,” Roseberry says. “Not having a high-protein breakfast leaves you hungry and out of control, and this response is actually very biological and normal. Everything is going to look ten times better.”
Roseberry says a solid breakfast will help you make better choices later, when you’re cheering on your team.
“I don’t mean just one or two eggs or a yogurt. I mean at least 30 grams of protein; bonus points if you have healthy fats and some fiber. This is going to make sure that you’re staying full and in control of those hunger and craving cues,” Roseberry says.
Not everything has to be off limits as you're watching the games, she says.
“It’s important to be a little bit choosy and think about what’s worth it to you and what’s not,” Roseberry says. “Maybe you can look ahead. Pick an item or bring an item you know you would be proud of having.”
Some popular choices are a high-protein jalapeño popper, Buffalo chicken or cottage cheese dip.
“There are a couple swaps that’ll really help to cut down the fat, cut down the calories, which will help with those bellyaches or those weight-loss goals. The extra protein will also help you feel more in control,” Roseberry says.
It may be beneficial to remind yourself that pizza, wings, dips and beer aren’t just available for one day.
“When you take these foods off the pedestal they’re on, you’ll realize you can have these foods anytime. We don’t need to have five slices of pizza, because we can be fine with one or two, because we can get pizza another time. This helps us to crave them less and to view them as less special,” Roseberry says.
Remember that the number of drinks you consume can add up over the number of weeks of March Madness. Planning is key.
“Decide how many drinks you’ll have before getting there, stick to that and meet yourself where you’re at. If you’re usually having five drinks, maybe aim for just two or three. Make it realistic,” Roseberry says.
Space out your drinks with water, seltzer or other low-calorie beverages. Roseberry says dressing up a drink with a fun-shaped ice cube or edible glitter can make nonalcoholic options feel special.
Recording your healthy intentions can keep you accountable.
“You could write it down. You could type it in the notes section in your phone as your reminder of what you’re trying to stick to,” Roseberry says.
It’s a fitting time to pay extra attention to what you’re eating, as March is National Nutrition Month.
