February is American Heart Month, and at Table Health, we want to help you do more than just “check a box.”
In a traditional medical system, heart health is often reactive, treating problems only after they arise. As a Direct Primary Care (DPC) member, you have a different advantage. You have the gift of time with your physician to focus on prevention, deep-dive into your lab work, and create a lifestyle plan that actually sticks.
Maximize Your Membership This Month
To get the most out of your Table Health membership, we encourage you to take these three “Heart-First” actions:
Schedule a Heart-to-Heart: Use your membership to book a visit with your doctors. Let’s look beyond just blood pressure and discuss your stress levels, sleep quality, and nutrition.
Utilize Wholesale Labs: Remember, our DPC members have access to transparent, wholesale pricing on advanced cardiac markers (like ApoB or hs-CRP) that provide a clearer picture of your risk than a standard cholesterol panel.
Think Beyond the Clinic: Heart health is about more than medicine. If you’re an employer, reach out to our team to see how you can integrate our broader Table Health resources like functional, mental health, nutrition or bodywork into your routine.
Small, daily shifts can lead to significant long-term benefits for your cardiovascular system.
Here are five actionable items you can implement today to support your heart health:
1. The “10-Minute Movement” Rule
You don’t need an hour-long gym session to make an impact. If you’ve been sitting for a while, set a timer for a 10-minute brisk walk or a quick set of air squats.
Why: Short bursts of activity help lower blood pressure and improve circulation. Aim for a total of 150 minutes of moderate activity per week.
2. Add “One More Color” to Your Plate
Instead of focusing on what to cut out, focus on what to add. At your next meal, include one extra serving of a brightly colored fruit or vegetable.
Why: Deeply pigmented produce (like blueberries, spinach, or peppers) is packed with antioxidants and fiber that help manage cholesterol and reduce inflammation.
3. Master the “Stress Breath”
Chronic stress is a quiet tax on the heart. Practice the 4-7-8 breathing technique: Inhale for 4 seconds, hold for 7, and exhale slowly for 8.
Why: This simple practice signals your nervous system to exit “fight or flight” mode, naturally lowering your heart rate and reducing stress hormones.
4. Swap Salt for Seasoning
Try replacing your salt shaker with a high-quality herb blend, lemon juice, or garlic.
Why: Excessive sodium is a primary driver of high blood pressure. Experimenting with fresh herbs can reduce your sodium intake without sacrificing flavor.
5. Prioritize the “Big Sleep”
Aim for 7–9 hours of quality sleep tonight. Create a “wind-down” routine by turning off screens 30 minutes before bed.
Why: Sleep is when your heart rate and blood pressure naturally drop, giving your cardiovascular system a much-needed period of recovery.
Your Heart Deserves More Than a Once-a-Year Checkup
Your cardiovascular health is a lifelong journey, not a seasonal trend. At Table Health, our Direct Primary Care (DPC) model is built to give you the time, tools, and transparency you need to thrive not just in February, but all year long.
Whether you are looking to dive deep into your labs, manage your stress, or simply find a medical home that listens, we are here for you in Traverse City and Petoskey.
Schedule Your Review: Current members, log in to the Patient Portal to make an appointment with your doctor.
Not a member yet? Discover how our DPC membership can transform your healthcare experience. Click here to explore membership options.