While heart health is often talked about as a problem men face, women are also at risk. And when it comes to heart attacks, the symptom of sudden chest pain is more widely known than any others. Though this can definitely signify a heart attack, women do not experience it the way men do. Signs of heart health issues in women may include neck, jaw, shoulder or abdominal discomfort, pain on the arms, shortness of breath and nausea, sweating, indigestion and unusual fatigue.
Because these symptoms are not directly associated with the chest area, lots of women do not draw connections between the aforementioned discomforts and their heart health. Additionally, women are misdiagnosed when they are suffering from a heart condition at a much higher rate than men.
Whereas we vaguely know that older men are in danger of a heart attack, women of all ages should be more aware of the condition of their heart, especially women who experience high stress levels in their everyday lives and those who have a family history of health disease—even if they are younger than 65.
As is the case with most conditions that build up over time, heart health is made worse when experiencing high levels of stress. More specifically, it has been found that women whose work environment is especially pressuring, women in professional settings that demand rapid decisions, have high standards of performance, or are generally worried about being fired, are at greater risk of cardiovascular disease (even under the age of 51). Early warnings signs include thickness of the carotid artery wall.
Though it is challenging to avoid a stressful work environment, there are ways in which the stress can be alleviated:
- You can make sure that you are eating as healthy as possible, following a diet that is appropriate for your body and steers you clear of obesity—a factor which can definitely worsen heart conditions.
- It is also suggested that you exercise regularly, another way in which you can ensure a healthy weight.
- Limited alcohol consumption, as well as quitting smoking and avoiding second-hand smoke are important in lessening the risk of a heart condition.
- As much as you can, limit intrusions into your life that add stress, especially as those pertain to professional intrusions outside of work hours.
- You can also experiment with practicing different relaxation techniques, such as meditation, deep breathing, yoga, and progressive relaxation.
Remember that sometimes what we do on our own may not be enough, or we might be needing an extra support system. In those cases, it is never a bad idea to foster mutually supportive relationships with those around us, and/or to seek help from a mental health professional.
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February is American Heart Month. Throughout the month of February, organizations such as the American Heart Association work to raise awareness, financial support, and education for the nation’s number one killer. Cardiovascular disease, including heart disease, stroke, and high blood pressure, is responsible for one out of every three deaths, and is a leading cause of serious illness and disability across the nation. On February 5, the nation will place a special emphasis on the risks of heart disease for women on National Wear Red Day, a day of support for the Nation’s Go Red for Women movement. This February 5, take the time to learn about the risk factors that you face in your own life and how you can lead a heart healthy lifestyle. Start your search for knowledge by calculating your heart age.
Heart Age
Our lifestyles, diets, activity levels, and even genes, all impact the overall health of our hearts. Most American adults have a heart that is older than their actual age. Your heart age is the age of your heart and blood vessels as a result of your risk factors for heart attack and stroke. Some uncontrollable risk factors include family history. There are other risk factors, however, that can be managed through healthy lifestyle habits and behaviors.
Manageable factors that can age your heart include:
- Smoking
- High blood pressure
- High cholesterol
- Obesity
- An unhealthy diet
- A sedentary lifestyle
The good news is that you can make lifestyle changes to improve the age of your heart and reduce your risk for heart attack and stroke. Calculate your heart age using this free tool from Heartage.com. It takes into consideration your age, sex, systolic blood pressure, body mass index (BMI), and history of hypertension, smoking, and diabetes.
The Importance of Heart Age
Your goal should be to have a heart age that is the same or younger than your actual age. According to data collected by the CDC, approximately 69 million American adults that have not suffered a heart attack or stroke have a heart age that is 5 or more years older than their actual age. What’s more alarming, approximately one in two men and two in five women have heart ages five or more years older than their actual age.
Healthy Changes
If you find that your heart is older than your current age, know that you can make changes to improve your health. Focus on improving the following factors:
- Improve your diet – Make an effort to reduce the amount of high-sugar, high-fat, and packaged goods in your diet and replace them with a diet high in vegetables, fruits, whole grains, beans, and lean meats.
- Get active – Maintaining an active lifestyle can help lower your cholesterol and improve your BMI. Aim to get at least 30 minutes of moderate activity three to five days a week.
- Manage your cholesterol – Talk to your physician about a plan to lower your cholesterol and keep it managed long-term.
- Become a non-smoker – If you smoke today, make a plan to quit. If you are a non-smoker who is frequently exposed to secondhand smoke, find ways to limit your ongoing exposure.
This year, make American Heart Month personally meaningful. Learn your heart age, make a plan to manage your risk factors, and plan to celebrate your improvements next February.
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As we discussed last week, heart disease is the No. 1 killer of women in this country. It causes 1/3 of women’s deaths each year approximately one woman every minute dies of heart disease. So what can you do to protect yourself from heart disease?
Know Your Risk Factors
Eighty percent of women from the ages of 40 to 60 have one or more risk factors for heart disease—which dramatically increases your chance of developing a problem.
And it’s not just women over forty. Heart disease can begin as early as the teen years, and women in their 20s and 30s need to take action sooner rather than later to avoid worse complications later on.
Also, among U.S. women ages 18 and older, 17 percent are smokers. Sixty-four percent of women ages 20 and older are overweight, 27 percent have high blood pressure, and 45 percent have high cholesterol. These are all major risk factors for developing heart disease
Lower Your Risk
In addition to the risk factors above, you may have a genetic tendency toward heart disease, which is something you can’t control. But there are several lifestyle changes any woman can make to reduce the risk of heart disease:
- Quit smoking—or don’t start!
- Exercise 30 to 60 minutes a day most days; exercise for 60 to 90 minutes at a time if you need to lose weight.
- Maintain a healthy weight.
- Eat a diet that’s low in saturated fat, cholesterol and salt.
- Take prescribed medications appropriately, including blood pressure medications, blood thinners and aspirin.
- Manage other conditions that can contribute to heart disease, such as high blood pressure, high cholesterol and diabetes.
And remember, even if you exercise regularly and eat right, you may still have heart disease or a contributing factor. Maintain a good relationship with your doctor and make sure you visit regularly and discuss your family history and your current state of health honestly.
If necessary, work with your doctor to help yourself quit smoking, lose weight or eat better. It’s never too late to work toward a healthier life for yourself!
When you are a patient at Chouchani, Sayegh and Bagnarello, we care about your overall health and would be glad to help you find the solutions you need to lower your risk of heart disease.
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