Why True Heart Health Begins with How You Unwind

For high-achievers in business, personal life and retirement, life rarely slows down. There are meetings to lead, trips to take and organize, events to attend, and responsibilities to juggle. The ability to push forward—despite stress—is often seen as a strength.

However, your heart and blood sugar don’t thrive under constant pressure.

Research shows that chronic stress increases blood pressure, raises cortisol levels, and adds to more insulin resistance, creating a perfect storm for heart disease and diabetes complications. And often, this stress isn’t loud.

One of the simplest and most overlooked ways to protect your heart is to activate your body’s relaxation response—and one of the most effective ways to do that is through progressive muscle relaxation (PMR). It's a proven best self-care practice that you can do anywhere, anytime and experience the benefits in the moment.

Your One Heart-Boosting Tip: Progressive Muscle Relaxation (PMR) for Stress Reduction

Progressive muscle relaxation is a scientifically proven technique that reduces heart rate, lowers blood pressure, and improves insulin sensitivity—all in just a few minutes a day. It works by systematically tensing and relaxing muscle groups, sending signals to the nervous system that it’s safe to relax.

How to Implement Progressive Muscle Relaxation (PMR):

• Find a Quiet Space – Sit or lie down in a comfortable position where you won’t be interrupted.
• Start at Your Feet – Tense the muscles in your feet for 5 seconds, then slowly release the tension as you exhale.
• Move Up Your Body – Continue the process up your legs, abdomen, shoulders, arms, and finally, your face and tense the muscles in these areas for 5 seconds, then slowly release as you exhale.
• Focus on the Sensation of Release – Notice the difference between tension and relaxation, allowing your body to fully let go.
• End with Deep Breathing – Take three slow, deep breaths to solidify the relaxation response.
• Practicing PMR for just 5 minutes before bed or after a long day can significantly lower stress-related heart risks and improve blood sugar control.

How Rebecca Improved Her Heart Health in Just 30 Days

Rebecca, a 59-year-old semi-retired consultant, was unknowingly holding tension in her body due to her demanding schedule. She experienced elevated blood pressure, restless sleep, and frequent blood sugar spikes.

After implementing 5 minutes of PMR before bed, she noticed:

• Lower blood pressure readings within weeks
• More stable blood sugar levels in the morning immediately
• Deeper, more restorative sleep.

"I never thought something as simple as relaxing my muscles could have such a dramatic effect on my heart and blood sugars. Dr. Cheryl showed me that true self-care doesn’t require hours—it simply requires learning effective self-care practices and how to do them correctly to experience their full impact. Amazing! I'm replacing my 60-minute hardcore routine with 10-minute intervals, three times a day, all without any special equipment or blocked-off time. Love this!" – Rebecca S.

Let’s Find a Self-Care Strategy That Works for You

We often live fast-paced lives filled with meetings, travel, social events, hobbies, and constant decision-making. While this lifestyle is rewarding, it can also be a silent trigger for stress that impacts heart health and blood sugar, whether we realize it or not.

If you’ve been pushing through stress without truly giving your body what it truly needs with a refresh and rest, it’s time to find an approach that fits your life. Just like you need to charge your devices, phones and update your apps, your body needs you to do the same for it to run well and function efficiently.

On a complimentary Diabetes Wellness Connection Call, we’ll discuss your current lifestyle, uncover hidden stressors, and identify the best next steps for protecting your heart and blood sugar.

👉 Click here to schedule your call now

ABOUT THE AUTHOR

Dr. Cheryl
Dr. Ac., C.H., RDH
Dr. Holistic Studies, Dr. Acupuncture
Diabetes Wellness Strategist & Coach
Creator & CEO of Holistic Diabetes Solutions
8 X International Best-Selling Author

As a woman living with diabetes for over 30 years, Dr. Cheryl understands the journey firsthand. When she was diagnosed, she received the same outdated advice her grandmother was given for over four decades, who relied primarily on medication, suffered from deteriorating health and eventually lost her life to diabetes. Fueled by this experience, Dr. Cheryl was compelled to seek a better way. Through countless research studies and trials, she developed the winning holistic approach: the Diabetes Success System which merges traditional wisdom with today’s best holistic self-care practices.  It has revolutionized diabetes management by providing a trusted way to maintain consistent and predictable healthy blood sugar levels.

_______________________

PROFESSIONAL DISCLAIMER

The material and content contained in this platform is for overall general diabetes health and education information only. It is not intended to constitute medical advice or to be a substitution for professional medical recommendations, diagnosis or treatment. All specific medical questions or changes you make to your medication and/or lifestyle should be discussed and addressed with your primary healthcare provider. Having the right mindset, doing the right movements at the right times of day, and eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk of the all-too-common complications of Diabetes, increase your energy levels and have you feeling your best every day.