” Heart Disease is the leading cause of death in women over 40 “
February is here and with it comes Valentine’s Day. A day full of love and Champagne, chocolates and strawberries…wait, did I mention Champagne? Oh right, sorry, I get off topic whenever someone says the word Champagne (Veuve, ladies…am I right?). Well, February isn’t just for Valentine’s Day, it’s also Heart Health month. What better way to celebrate February than learning about Heart Health for women over 40 years of age?! I know, this is going to be exciting!
Heart Disease is the leading cause of death in women over 40, according to the Centers for Disease Control and Prevention (CDC). But, how much of that can be prevented? Lifestyle changes (we’ll get into this in a bit) can make a huge impact on reducing your risk for Heart Disease. It’s also super important for everyone to get tested on a regular basis to catch any issue in an early, more treatable stage. Make a yearly appointment with your doctor for check-ups!
Symptoms
Most people will not experience Heart attack symptoms like you “see in the movies” (clutching of the chest, falling over a table). Rather, symptoms may be less dramatic and present more discreetly. Symptoms such as discomfort in the chest or upper body, shortness of breath and even indigestion. Women may experience symptoms a bit different than their male counterparts. Fatigue, body aches/weakness and discomfort in the neck and back areas are common signs that you should get help quickly. Feelings of Anxiety or lack of sleep could also be signs of Heart Disease in women. Please remember Heart attacks are not always preceded by chest pain.
The American Heart Association (AHA) has developed 7 criteria for Cardiovascular Health and dubbed it “Life’s Simple 7”. It outlines the 7 measures the AHA feel have the most impact on Cardiovascular Health.
Life’s Simple 7
- Manage Blood Pressure
- Control Cholesterol levels
- Reduce Blood Sugar
- Weight loss
- Quit Smoking
- Eat a nutritious diet full of fruits and vegetables
- Physical activity
Heart attacks are not always preceded by chest pain.
This list isn’t as daunting as it seems. Let’s tackle it with just a few LIFESTYLE CHANGES!
#1. Physical Activity. The AHA recommends 150 minutes of moderate activity each week (that’s 30 minutes a day, 5 days a week). You can do anything for 30 minutes! Don’t want to hit the gym 5 days a week? I get it. There are so many ways to be active in this Post-Covid world. Try out some videos on YouTube or maybe go out for a walk/hike with a friend. Accountability is key! Have a set of stairs at home? Put on some good music and get to stepping! Need some good ideas to get moving? Please feel free to CONTACT US and we will point you in the right direction. Keep in mind that you don’t have to be “Joe Pro Gym Bunny” to reap the benefits of being active. You just need to move! Lift weights, but go at your own pace. Remember, quality over quantity.
#2. Reduce Blood Sugar & Eat a Balanced Diet. 30 million adults have Diabetes, 90-95% of them have Type 2 Diabetes (which is mostly preventable). Eat a well-balanced diet. Get your 5 servings of fruits and vegetables, whole grains and lean proteins in each day. A well-balanced diet will significantly decrease your risk of Heart Disease, Diabetes and Stroke. Listen, I’m not saying to get rid of all the foods you love. Follow the 80/20 rule. Eat a healthy, well-balanced diet 80% of the time and eat the other stuff 20% of the time. No one is going to be 100% perfect (btw…I can’t say no to a soft pretzel).
Not sure what to eat? Check with your insurance provider. Most insurance plans cover a couple visits a year with a Nutritionist. Take advantage of this…you’re paying for it after all! Maintaining a healthy diet will help with weight loss, reducing Blood Sugar and will keep your Cholesterol in check. That’s 4 criteria knocked out right there!
#3. QUIT SMOKING!!!!!
By eating a well-balanced diet and getting 30 minutes of Physical Activity in each day you can tackle every one of the recommendations in “Life’s Simple 7” and significantly decrease your risk for Heart Disease. Change is hard, but so is living through Chronic illness and Heart Disease. Choose your hard.
If it seems like too much to take in all at once, make small changes. I always tell my clients to start small. Change your nightly bowl of ice cream to a weekly bowl of ice cream. Do you drink 3 sodas each day? Try cutting back to one soda and add in 2 waters (try adding fruit to your water if you “don’t like the taste”). Next week cut out that last soda and save it for a weekend treat. By adding in a small change each week, you’ll make one big change by the end of the month.
Don’t wait for Monday or next month. Start right now! Starting right now puts you further along than you were yesterday and closer to where you want to be. Small progress is still progress. Get moving!
As always, please feel free to leave a comment or reach out.
~ Dani S.