Women are, on average, 10 years older than men when they experience heart disease symptoms, the most basic of which is angina or chest pain. During menopause, women are more prone to heart diseases because their bodies have stopped producing protective hormones, particularly estrogen.
Leading a healthy life goes a long way in preventing heart problems. Even if you feel young and strong now, it’s important to take note of these heart care tips because your future health is something worth investing in.
1. Eat the real hearty meal. High cholesterol and fatty foods are the main ingredients of blocked arteries. Develop a healthy diet of fish and vegetables. Avoid salty food and have eggs only twice a month. Everything else has to be broiled, stewed, or grilled.
2. Pump up your heart. Physical activity strengthens the heart and allows oxygen to be pumped to various parts of our body. The ideal is to exercise for at least 30 minutes, thrice a week. You should increase your heart rate by 10 percent to make a difference. But before embarking on strenuous physical activity, consult your physician.
3. Face the fat fact. Maintaining a slim figure is not just a vain pursuit. Abdominal and upper body fat distribution has been associated with higher coronary heart disease. To check your body proportion, do the hip-waist ratio test by measuring your hip and waist with a tape measure, then dividing your hip measurement with that of your waist. The total shouldn’t be more than 0.8.
4. Smokers beware! Cigarettes contain loads of chemicals that poison the heart. The risk of a heart attack is present even with minimal exposure (1 to 4 cigarettes a day), and is not improved by low-yield cigarettes. This warning extends to passive smokers who inhale secondhand smoke from their companions. Studies have shown that the smoking risk factor increases the risk of heart problems when the smoker is over the age of 34 and takes oral contraceptives. This also leads to earlier menopause, another risk factor.
5. Go easy on the cocktails. Like smoking, drinking too much alcohol can poison the flow of blood to the heart. Although recent studies have shown that moderate drinking is actually good for the health, if you can’t tell the difference between moderate and excessive, then it’s better to avoid drinking altogether.
6. Be a damsel in “de-stress.” Find your own way of coping with stress. Some find release in a hobby while others reorganize their world in solace or even in travel. Stress arises from not being in control of a situation, so learn to differentiate the controllable from the non-controllable situations. If it’s controllable, then make a game plan instead of turning the problem over and over in your mind. If it’s beyond your control, take a deep breath and let it go. No problem, no matter how big, is worth your health. De-stressing also includes getting enough rest and sleep to energize your body and mind.
7. Include checkups in your checklist. A regular checkup with your obstetrician-gynecologist is a must, especially after menopause. Although women seek medical care more often than men, they also drastically underestimate their own risk of coronary artery disease. Promptness is the cousin of prevention. Do not hesitate to consult a doctor after an unsettling health experience.
8. Consider your present condition. If you already have illnesses like diabetes and hypertension, you are more prone to heart disease. So it’s important to maintain your health.
9. Complement with supplements. Some women take estrogen supplements to combat hot flashes, osteoporosis, and other discomforts that go with menopause. Further studies suggest that estrogen can be one of the most powerful cardiovascular drugs available. However, proving this and learning to use it optimally will take many years since experts still don’t fully understand the effect of hormones on the heart. Some studies even correlate the use of estrogen to high-risk levels of breast cancer. Because of the precarious balance between its risks and benefits, it’s best to make an informed decision before taking estrogen supplements.
10. Engage in a heart-to-heart conversation. An emotional support system is important for melting down those blues. Make sure you have time for lunches and heart-filled phone conversations. Catch up on the latest news and chat with your friends. After all, laughter can be the medicine – even for your heart.
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