The heart beats nonstop. Failing to do so for even a minute is life-threatening. Heart health is vital to well-being, especially for women who encounter distinct challenges due to their growing stress levels and changing lifestyles. Every interventional cardiologist including me emphasises that understanding these unique aspects of women's heart at a deeper level can be life-saving. This blog aims to do just that. It also provides valuable insights about the steps you can take towards a healthier heart as a woman.
Essential Women’s Heart Health Facts
Heart Attack Signs You Shouldn't Ignore
While men often exhibit dramatic signs, women generally experience subtler indications not instantly identified as symptoms of a failing heart. The unique traits of women’s hearts influence how heart diseases develop and manifest differently from men's, making it crucial for women to educate themselves about their heart health.
Women may encounter heart attack signs, regardless of how obvious they are or how severe the magnitude, such as:
- Chest discomfort.
- Pain that spreads to the upper body, including arms, back, neck, jaw, or stomach.
- Shortness of breath.
- Cold sweats.
- Nausea.
- Extreme fatigue.
What Your Family History Tells You
Your family's health history and genetics play significant roles in heart health by offering insights into your potential health. They can make individuals more prone to higher risks.
Women's heart health facts emphasise the statement, “Family history can increase your risk of heart disease”, strongly, making it essential to discuss these patterns with your healthcare providers to take adequate preventive measures.
Understanding genetic and familial influences on heart health can help you navigate wellness paths and ensure your heart receives the care it deserves.
How Hormones Impact Your Heart
Hormones, particularly oestrogen, are crucial for women’s heart health. Before menopause, oestrogen protects against heart disease, but this advantage goes down with age. Menopause elevates cardiovascular disease risk.
Birth control pills, used by women over 35 who smoke, also influence heart disease risk. While generally safe for young, healthy, non-smoking women, understanding their implications is essential.
A balanced diet, regular activity, and stress management significantly lower hormonal risks and help you to adapt to body changes throughout your life.
Heart Health Indicators & Monitoring
The big three—blood pressure, sugar levels, and cholesterol—are the key heart health metrics that impact cardiovascular health and well-being. Each plays a vital role in keeping the heart healthy:
- High blood pressure, or hypertension, is a significant “heart disease risk factor”. Often symptomless, it can damage your heart and vessels. Keeping blood pressure healthy reduces the risk of heart disease and stroke.
- High blood sugar can lead to diabetes, doubling the risk of heart disease. Managing sugar helps prevent diabetes and protects the heart.
- High LDL (bad) cholesterol can cause artery plaques, increasing the risk of heart disease. HDL (good) cholesterol removes bad cholesterol from arteries.
Always track these metrics and maintain them at the recommended ranges given below:
- Blood pressure: Under 130/85 mmHg.
- Blood glucose: Under 100 mg/dL when fasting.
- Cholesterol: Under 200 mg/dL.
- LDL: Under 100 mg/dL.
- HDL: Above 50 mg/dL.
- Triglycerides: Under 150 mg/dL.
To maintain these healthy ranges, incorporate the following practices:
- Maintain a healthy weight.
- Follow a heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins.
- Add lots of fibre and omega-3s to your diet.
- Limit refined sugars and carbs.
- Reduce salt from your diet.
- Engage in more regular physical activities.
- Quit smoking.
Keeping these metrics ideal and having regular check-ups are essential to monitoring their levels and suggesting modifications to manage them if they exceed the healthy range. This ensures smooth and efficient functioning and detects issues early, making heart health a lifelong commitment.
Also Read: Understanding Heart Problems During Pregnancy: A Comprehensive Guide
Taking Care of Your Heart Daily
Stay Active for Your Heart
Regular physical activity or exercise helps keep your heart strong. It strengthens the heart muscles and improves blood circulation, reducing blood pressure and managing heart rate. Additionally, it helps maintain a healthy weight, decreasing the risk of heart strain.
For optimal heart health, include moderate and vigorous aerobic exercises weekly. Aim for at least 150 minutes of moderate exercise, such as brisk walking, or 75 minutes of vigorous activities, like running or swimming, spread throughout the week to improve cardiovascular health and boost mood and energy.
Exercising regularly can lower heart attack risk to a greater extent, making it a compelling reason to make exercise a non-negotiable part of your routine.
Healthy Weight, Healthy Heart
Maintaining a healthy weight is vital for heart health, especially in women. The waistline-heart health connection is significant. Excess weight, especially around the abdomen, increases the risk further. Belly fat is a health hazard, leading to metabolic issues that may trigger further fat deposition, damaging the heart.
Achieving a healthy weight reduces heart workload and insulin resistance risk. It is about losing fat while maintaining muscle and bone density. This balance is essential for cardiovascular health. Regular exercise and a balanced diet are crucial for achieving and maintaining a healthy weight, with activities like brisk walking, running, or swimming shedding pounds, strengthening heart muscles, and reducing fat.
A heart-healthy diet aids weight management and provides heart-essential nutrients. Reducing saturated fats, sugary foods, and processed foods is equally important. These dietary changes and consistent activity lay the foundations of heart health.
Keep Your Heart Stress-Free
Managing stress is crucial for heart health, especially for women whose daily life demands can significantly impact the heart.
Chronic stress triggers cortisol, a hormone that can inflame and increase heart pressure when produced excessively. Incorporating the below stress management techniques into your daily life can benefit heart health:
Understanding Heart Medicines
Particularly for women facing heart complications, cardiac medications are necessary for managing heart health, as they help regulate blood pressure and cholesterol, prevent clots, and manage rhythm abnormalities.
For women, unique heart health challenges arise due to hormonal changes, especially during menopause. Understanding and adhering to prescribed monitoring schedules, lifestyle changes, and medications reduces heart attack and stroke risks. Strictly take the drugs as prescribed.
Cardiac medication's interaction with factors like hormonal changes, including birth control pills or hormone replacement therapy, requires careful management and regular healthcare consultations. Women should discuss drugs and potential side effects with doctors.
A Call to Women: Protect Your Heart Today
Embracing a heart-healthy lifestyle that includes a balanced diet, stress management, and regular physical activity is key to improving your quality of life. At Dr. Karthigesan Clinic in Chennai, we are dedicated to providing advanced cardiac care tailored to women's unique needs. With a focus on compassionate and cutting-edge treatment, we are here to guide you on your journey to better heart health. Reach out today to take a proactive step towards understanding and nurturing your heart.
