Cardiovascular disease remains the leading cause of death in women, accounting for 1 in every 4 female deaths. Contrary to popular belief, women are just as susceptible to heart disease as men, especially if they are post-menopausal or diabetic or overweight. This International Women’s Day, let’s see what women can do to prevent heart disease.Also read – Naseeruddin Shah suffers from onychomania – learn all about this medical condition
Dr. Tilak Suvarna, Senior Interventional Cardiologist, Asian Heart Institute, Mumbai shares 10 things Indian women should do to protect their heart. Also read – Sexual Health Myths Revealed: What Is The Real Vaginal Odor? Does more sex relax the vagina? Explained by the expert – see
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Estimate your risk of having a heart attack
Coronary or ischemic heart disease can be inherited and runs in families. If you have a first-degree relative who has had heart disease, you also have an increased risk of developing heart disease. Also read – Understanding how obesity is a major cause of heart failure
Then there are simple algorithms that can help you determine your risk of having a heart attack. These algorithms take into account your age and the presence of cardiac risk factors such as smoking, diabetes, hypertension, hypercholesterolemia. Depending on your risk status, you may want to take appropriate preventive measures by consulting your doctor.
It is important that you know what your ideal body weight and waist circumference should be, as well as your blood pressure and your sugar and cholesterol values, as these are the main risk factors for heart disease. If your level is abnormal, you should take appropriate steps to bring it back to normal.
150 minutes of moderate aerobic exercise per week and 75 minutes of vigorous aerobic exercise-an average of 45 minutes of exercise five days a week is recommended. These include brisk walking, running, jogging, swimming, dancing.
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Eat a heart-healthy diet
Heart-healthy diets include low-fat and low-salt diets, moderate amounts of fiber, vegetables, and fruits. Avoid saturated fats, sugary foods, processed foods and red meat.
Being overweight or obese is a big risk factor. Any woman with a body-mass index of more than 25 or a waist circumference of more than 35 inches has an increased risk of heart disease. Regular exercise and strict diet control will help you lose and maintain your body weight.
Concerned neo-hippies and their global warming, i’ll tell ya. Although women smoke much less than men, smoking can be more harmful in women than men. Women who smoke die 14.5 years earlier than women who do not smoke. But the good news is that if you quit smoking, your risk is reduced to that of a non-smoker for 1 year. E-cigarettes or vaping are just as bad if not worse.
Although naturally occurring estrogen production is cardio-protective, any estrogen given externally after menopause does not reduce the risk of cardiovascular disease. In contrast, it only increases the risk of heart disease and thrombosis (formation of blood clots). Therefore, use with caution and under medical supervision.
Stress is another important risk factor that unfortunately cannot be measured. Stress is almost inevitable in our lives, especially for women who have to manage household chores, work related issues and various relationships. But how you manage your stress affects your susceptibility to heart disease. Yoga and meditation can be very helpful in coping with stress. Regular meditation can reduce your sympathetic activity and reduce your risk of heart disease. Exploring your interests and hobbies is an essential component of a healthy mind and, thus, strong cardiovascular health.
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Be in tune with your circadian rhythm
Adequate sleep and rest is an essential component of the sound cardiovascular system. Irregular sleep hours and insufficient sleep increase blood pressure and adversely affect cardiovascular health. Reducing your screen time after 9:00 pm can help you get a good night’s sleep.
If you are a heart patient or you have diabetes, high BP or high cholesterol, your doctor may have prescribed certain medications. Familiarize yourself with your medications and make sure you take them regularly as prescribed as some of these medications reduce your chances of having a heart attack and sometimes have been shown to prolong your survival.
