Heart Disease and Women
By Grace Akoh-Arrey Pharm.D, CDE, BCACP, FAzPA
It is a New Year and many, if not all of us, are already working hard to fulfill some sort of New Year’s resolution. If you did not make a resolution or are willing to make room for one more, it is never too late. And fortunately, I have an excellent idea for you! How about making a few lifestyle changes to reduce your risk of heart disease?
February is American Heart Month, which focuses on heart disease awareness and women. Heart disease is an umbrella term for any heart condition including structural issues, diseased vessels, and blood clotting. This illness was originally considered a men's issue, but in reality, it is the most common cause of death for both sexes, prompting a change to the narrative. In men, the symptoms of heart disease are commonly described as a crushing chest pain, also referred to as “the feeling of an elephant sitting on one’s chest.” In women, this same disease may be described as pressure or tightness in the chest—not quite as dramatic as the aforementioned experience, which is one reason why this issue frequently goes undetected in women until it is too late.
Women of all ages should take heart disease seriously and know how to identify potential symptoms and when to act accordingly. Symptoms unrelated to chest pain include, but are not limited to:
- Shortness of breath
- Neck, jaw, shoulder, upper back or abdominal pain
- Pain in one or both arms
- Unusual fatigue
- Nausea or vomiting
- Sweating
- Lightheadedness or dizziness
Women are advised to seek emergency care promptly if they have these symptoms or fear they may be suffering a heart attack. With that said, it is always best to nip any health issue in the bud using preventative care if one can manage it. There are several risk factors for heart disease:
- Diabetes: Women with diabetes have a greater risk for heart disease than men with diabetes.
- Excessive mental stress and depression
- Obesity: BMI of 25 or higher
- Smoking
- Lack of physical activity
- Decreased estrogen levels during menopause
- Stressful events particularly in women after menopause
- Pregnancy complications; hypertension and diabetes during pregnancy may increase risk of heart disease.
- Certain chemotherapy drugs and radiation therapy may also increase
While we cannot completely avoid every risk factor, many can be minimized through the following lifestyle changes:
- Exercise: Start small and work up to 60 minutes of exercise daily, 5 times per week
- Try several 10-minute fitness sessionsfor a total 60 minutes
- Utilize the stairs instead of an elevator
- Include strength exercises twoor more days a week.
- Stop smoking: If you are an active smoker, start trying to curb this habit today. The benefits of quitting smoking can be observed within the first 20 minutes of cessation—heart rate and blood pressure will return to healthier levels.
- Maintain a healthy weight (BMI 18.5 – 24.9): Being overweight or obese can cause numerous issues even beyond heart disease. It is important to recognize that not only exercise, but a proper diet is essential for maintaining good physical health. Consider revisiting the steps necessary to retain a healthy diet:
- Choose whole grains, fruits and veggies, low-fat or fat-free dairy products
- Chooselean meats, fish, poultry, beans, andnuts
- Avoid saturated and trans fats, added sugars, and high salt contents
- If you already have heart disease, diabetes, hypertension or any other chronic disease, continue to implement lifestyle changes that minimize risk factors, take your medications as directed, and see your physician regularly. Recovery is possible!
The National Institutes of Health (NIH) states that 1 in 5 women in the United States die of heart disease. Know the risk factors and symptoms so you can better recognize them in yourself and others. Be mindful, be prepared, and be vigilant. Outcomes are better when symptoms are identified early and treated.
Consider sharing this information with those around you. If you are seeking additional information about heart disease or are interested in becoming part of an outreach program, please visit the link below:
https://www.nhlbi.nih.gov/health-topics/education-and-awareness/heart-month.