February brings us Heart Health Month. This one rings a little close to home for myself. I always thought cancer would get me. I found out last year that cancer will miss me, but one day, my heart will give out.
Heart disease is the #1 cause of death in America, and #3 for women aged 25-44. Since 1984, heart disease related deaths for women have exceeded those for men. According to the American Heart Association, approximately 515,000 women will develop a recurrent or fatal form of heart disease this year alone.
Now, some of us will develop heart issues due to heredity. Some will develop heart disease due to an unhealthy lifestyle. So what can we do for ourselves to ensure that our tickers last a very long time?
1. Quit Smoking – This is probably the single most important step any woman can take to prevent heart disease. Smoking increases the amount of carbon monoxide in your blood, robbing your heart of vital oxygen. Smoking also creates changes in your heart, making it beat faster, thus increasing your blood pressure and making your heart work harder.
2. Eat low fat foods – High blood cholesterol can speed up the process of atherosclerosis. Atherosclerosis is the build up of fatty deposits or plaque in your arteries. This makes your heart work harder because now it’s got to pump the same amount of blood through a narrower tube. Eat lean meats, 1% or low-fat dairy products, and lots of fruits and vegetables. Cut back on foods high in trans fats and partially hydrogenated fats. Do you know they actually sell butter in the grocery store that will help cut your cholesterol level?
3. Exercise – I know…I know…no one likes to get on a treadmill or do a video, but think outside the box. Exercise can be as simple as taking the dog for a walk. There are interactive video games which can allow you to exercise without you even knowing it. When you’re inactive, you tend to gain weight and keep it on. This makes your heart work harder. Get up, get out, and get moving. Dance, walk, jump around in circles…whatever you do, just get that heart rate up and get active!
4. Don’t drink so much – We all enjoy a drink every now and then and that’s fine, but alcohol in excess can do damage not just to our hearts, but the rest of our bodies. Excessive drinking can lead to obesity, and high blood pressure. Excessive drinking can also lead to cirrhosis.
5. Bust that stress – As women, we worry and stress over everything. Paying the bills, taking care of the family, running errands, getting that project done at work… Sometimes we deal with this stress by drinking or smoking. When life seems to get out of hand, take a step back, breathe deeply, and really take a look at what’s going on. Is it worth stressing out over? Keep a “bliss bucket” handy. This bliss bucket should contain things that make you happy and take your mind off whatever is bugging you. My bliss bucket has pictures of my cats, my iPod, a stress squeeze ball, and some items I find inspirational. Remember, whatever is stressing you out is not the end of the world. Put it down, walk away, and come back to it later.
As always, if you have a family history of heart issues, consult your physician. Explain to them in detail your family history. Your doctor may suggest a low dose aspirin regimen in extreme cases, but in most cases, they’ll probably start you off with eating right and exercising. Don’t be afraid to talk to your doctor. A minute or two of embarrassment can save your life. Besides, I’m pretty sure your doctor has heard it all before.
Take care of your heart and take care of yourself. This month, choose one thing that might make a difference in your heart health and incorporate it into your life. Maybe next month, choose another, then another, and so on.
Although you may not think much of your heart, there’s someone out there who would wish that your heart will never stop beating. Take care of your heart, not just for yourself, but for those who love you. You (and they) will be glad you did.
