As I was sitting here thinking about how fast February has gone this year, and trying to think of a good subject to write about in the blog post, I surmised that usually everyone associates February with Valentines Day with its cards, flowers and candy hearts. February is also a month to think about a different kind of hearts. It is the month to recognize American Heart Association’s American Heart Month. During American Heart Month, people-especially women -are encouraged to focus on their bodies and cardiovascular health. It is a time to pay attention to understanding, treating and preventing heart disease.
Why is this so important? Heart Disease is leading cause of death for American females, in fact it kills more women in the US than ALL types of cancer combined. In 2024, the CDC reported that over 60 million women in the US had some form of heart disease, affecting women at all ages and causing 1 in every 5 female deaths. The good news is that most cardiovascular diseases can still be prevented with education and lifestyle changes. Being aware can be particularly relevant to menopausal age females. Going through menopause does not specifically cause cardiovascular disease in women but may be a time when risks factors are accelerated. There are several reasons for this including:
Loss of natural estrogen. Estrogen has heart protective effects because it helps regulate cholesterol levels and helps maintain healthy blood vessel function. Arteries get stiffer and thicker after menopause.
Aging in general increases risks of heart disease.
Decreased estrogen can increase the risk of Metabolic Syndrome, which can be characterized by high blood pressure, high cholesterol, weight gain around the middle and insulin resistance.
Menopause can lead to increased inflammatory markers in the body which contribute to heart disease development.
Sleep disturbances are common in menopause with hot flashes and night sweats. This can impact overall cardiovascular health.
Other major risk factors for women in general include high LDL cholesterol, high blood pressure, smoking, diabetes, being overweight, poor diet, physical inactivity, excessive alcohol, stress and depression, early onset of menstruation or menopause, gestational diabetes and Polycystic Ovarian Syndrome.
Being aware and informed of heart disease risk factors is very important. But it is also important to actively reduce your risks and improve your cardiovascular health. So, what are some steps to accomplishing this?
Eat a healthy diet. A Mediterranean style diet with the focus on plant- based foods such as fruits, vegetables, nuts and seed, lean proteins, limited red meat, healthy fats and wine only in moderation is perfect for women, especially menopausal aged women.
Move it! Get your body moving. It is important to get at least 150 minutes of physical activity a week, even if it is a little bit at a time. It all counts. Some good choices for women are dancing, swimming, walking and strength training. I like to walk with the Synergee Fitness hand weights. They are easy to hold on to and they help your heart and your bones at the same time! Here’s a link:
Quit smoking! No two ways about it. Smoking is VERY bad for your heart. Smoking damages your blood vessels, causes plaque build up and narrows arteries, which increases your risk for blood clots and reduces blood flow. It also increases your blood pressure and heart rate. If you want to quit smoking and you are having trouble, talk to your provider to see what help is appropriate for you.
Get Enough Sleep. Getting enough sleep is imperative for heart health. The CDC says that while getting at least 7 hours of sleep is important, over 1/3 of Americans don’t meet that goal. Lack of sleep has more effect on your health than you might even know. Insufficient levels of sleep trigger hormonal and physiological changes that can increase your blood sugar, blood pressure and inflammation. If you get less than 6 hours of sleep a night you can actually have a 20% increase in heart attacks. So now is the time to establish a healthy sleep pattern. Turn off the electronics, avoid exercising right before bedtime, watch your caffeine and alcohol intake and make your bedroom a sleep sanctuary. Take a warm bath, use
diffusers or linen spray with lavender, read a book or listen to calming music, or even make use of a sleep tracker. I like Aromatics International Lavender essential oil. I also
love my Oura ring to track my sleep. Here are some links:
Aromatics International for Lavender Essential Oils: https://www.aromatics.com?sca_ref=6812376.l0Uc2Vum6i
OURA RING to track sleep and health:
Visit your healthcare provider to have your blood pressure and cholesterol checked:
Routine screenings and discussions with your healthcare provider are very important. Both high blood pressure and high lipids are risk factors for heart disease and heart attacks. Your provider needs to know your history and your family’s history of heart disease, and they may suggest lifestyle changes or medications if necessary. Often heart disease is preventable!
Drink alcohol only in moderation:
Women should limit alcohol to no more than one drink a day. That is the equivalent of 12 ounces of beer, 4-5 ounces of wine ot 1.5 ounces of 80-proof spirits. One thing that is popular these days are non-alcoholic cocktails that help you relax and unwind with adaptogens instead of alcohol. You can even find them on the menus of restaurants and bars. My favorite ones are from Curious Elixers. They are delicious by themselves or made up into fancy mocktails.
Here is the link to their very cool website!:
One last note to touch on: You should know the symptoms of a heart attack. Women’s heart attack symptoms may cover a broader spectrum when compared to those in men. “Classic” heart attack symptoms might include chest pressure or pain and shortness of breath. Women could also have back pain, often on the left, shoulder pain, jaw pain, nausea or a feeling of fullness in the stomach. Just being aware can save your life of someone else’s. Never put off getting checked out if you experience any of these symptoms!
The links in this post can also be found on the resource page.
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