One of the most important things to understand about heart health is that
a woman’s needs change over time. Risk factors for heart disease
like high blood pressure and high cholesterol can become more important
as a woman ages. Hypertension and high cholesterol are not things we may
feel. This is why hypertension is called the silent killer.
Even women who have always maintained normal cholesterol and blood pressure
levels could be in for some surprises as they enter into menopause. That
is why annual physicals are so important. Aside from regular checkups,
eating well, exercising, and not smoking (or quitting smoking), there
are a few other things you can do to keep your heart strong.
Sleep
Lack of sleep increases high blood pressure and “belly fat”
through the release of stress hormones. This, too, is an issue that changes
over time, as women move from the sleep patterns of adolescence through
the disrupted
sleep patterns of motherhood and into the disrupted sleep patterns of
menopause and post-menopause.
Each one of these phases of life (and all the phases in between) come with
their own challenges, but simple changes can be made to reset a woman’s
circadian rhythm. I recommend fewer stimulants, such as caffeine, particularly
after 12 p.m. and enough exercise to ensure your body is worked out and
tired by the end of the day. Additionally, some postmenopausal women might
benefit from hormonal patches to help with perimenopausal symptoms that
can aid in better sleep.
Move your body
Too often, our daily schedules don’t allow for exercise, particularly
for women who prioritize the needs of their families above their own.
Small shifts in the way we do things can help, like taking the stairs
instead of the elevator. But it’s important for women to remember
that running after children and doing errands does not
really count as exercise. Take time for yourself to get the recommended 30 minutes
of cardiovascular exercise every day. Your heart – and your loved
ones – will thank you.
Eat well
“Yo-yoing” between weight extremes can increase your risk for
heart disease, so it is important to maintain a healthy weight. Taking the time to plan
meals and snacks can help head off bad food choices – which, in
turn, can become bad food habits. Meditating and reducing stress can also
play a critical role, as many of us tend to eat (or drink) our feelings.
Know what to look for
Just as important as knowing how to prevent your risk of heart disease
is knowing whether you have it. Too often, women delay going to the ER
with heart symptoms because heart attacks and heart disease don’t
always look the same in women as in men. If you experience sudden tightness
or pressure in your chest radiating to the arm, neck, or jaw, or exertional
shortness of breath or fainting, go to the ER immediately. The longer
you delay care for possible heart attack symptoms, the more you are at
risk for losing heart muscle function.
Dipti Itchhaporia M.D.,Vice-President, American College of Cardiology, Eric & Sheila Samson
Endowed Chair in Cardiovascular Health, Director of Disease Management,
Jeffrey M. Carlton Heart & Vascular Institute,
Hoag Memorial Hospital Presbyterian, Newport Beach, CA.