In their 20s, women worried about acne and dysmenorrhea; in their 30s, they focused on reproductive health; in their 40s, they got their first mammogram; in their 50s, they sought ways to manage the effects of perimenopause. Throughout their lives, women are primed to watch out for female-associated conditions like breast cancer, cervical cancer, and maternal mortality. But what about heart health?
Both men and women are susceptible to heart disease, with common risk factors including hypertension, diabetes, obesity, and smoking. However, women face unique risk factors, including hormonal changes associated with perimenopause and pregnancy.
“Estrogen, which declines during perimenopause and menopause, is known to help keep the blood vessels relaxed and open, which in turn helps maintain healthy blood pressure. It also helps control cholesterol levels, preventing plaque buildup in arteries,” reveals Jasmin Melissa B. Bernardo, MD of the Department of Cardiology of top hospital in the Philippines Makati Medical Center (MakatiMed) and current President of the Philippine Society of Vascular Medicine. “Meanwhile, complications during pregnancy like preeclampsia and gestational diabetes could increase a woman’s risk of future heart health issues.”
There’s nothing wrong with loving yourself a little bit more. Ladies, start with these four heart-friendly tips from MakatiMed.
Know your numbers. “One of the reasons why stroke is the second leading cause of death in the Philippines is because few Filipinos know their average blood pressure—much less the fact that they’ve been hypertensive all this time and haven’t done anything about it. Aim for a blood pressure of 120/80 mm Hg or less,” says Dr. Bernardo. “Always seek to achieve and maintain normal results – normal lipid profile, normal sugar, normal weight.” Monitor these figures during your company’s annual checkup or commit to seeing a family physician at least once a year.
Don’t disregard the symptoms. When it comes to heart attacks, women’s symptoms vary slightly from men’s. “Yes, they too experience pressure on their chest,” shares Dr. Bernardo. “But they also have jaw or back pain, nausea and vomiting, weakness in the arms, and flu-like symptoms. If you feel unwell, err on the safe side and check your blood pressure and heart rate, apart from the symptoms. If you think something is amiss, contact your primary physician—or bring yourself to the emergency room.”
Eat better, move more. Fast food may be the most convenient way to squeeze in lunch on a packed workday or serve dinner to the family because you were too busy to cook, but it isn’t as good for your health. “Ideally, a meal loaded with vegetables and complemented with lean protein and complex carbs is a heart-healthy choice,” says Dr. Bernardo. “Try to exercise for 40-60 minutes four times a week. Exercise lowers blood pressure and blood sugar, keeps you at a healthy weight, and releases endorphins, ‘happy hormones’ that naturally lift the spirit. Can’t go to the gym because you were stuck at the office? Walk every chance you get. Aim for 7,000 to 10,000 steps a day.”
Dr. Bernardo underlines that even if you can’t reach 10,000 steps a day, simple adjustments like taking the stairs instead of the elevator, choosing parking spots further away from the destination, engaging in household chores, and adding light exercises throughout the day like squats, stretches, jumping jacks, and even running in place can significantly help improve your heart health. Investing in a fitness tracker to monitor steps and activities may also help you evaluate your progress.
Manage stress. Single women, wives, mothers, and career women will definitely benefit from some much-needed time out from work and home life. “Go on leave. See friends. Exercise. Meditate. Sleep. Consult a professional if the stress becomes overwhelming. The break will clear your mind and energize you, giving you renewed motivation to face demanding days at home or in the workplace,” emphasizes Dr. Bernardo.
“Women can do it all, but they also have to remember that they are not exempt from heart disease—or any disease for that matter,” adds Dr. Bernardo. “Easy changes in your lifestyle and attitude towards heart health help a lot in keeping you healthy and happy for years to come.”