Did you know hearth health disease is the number one (1) killer of women globally? On the WHO list of top diseases for the past 10 years, heart diseases (cardiovascular diseases) have been the number 1 cause of deaths globally, taking an estimated 17.9 million lives (estimated 31% of deaths worldwide) each year. According to American Association statistics, about 90% of women have one or more risk factors for heart disease at some stage in their lives of which 80% of cardiovascular disease are preventable. During a woman’s reproductive life cycle, the natural hormone, estrogen, provides a protective effect on women’s heart health and it changes depending lifestyles and other factors like birth control pills (oral contraceptives). Young women are being stricken with heart attacks in recent times. An observational study by John Hopkins Medicine revealed a thread in young women between the ages of 35-54 due to the increase in risk factors for heart disease especially heart attack at an earlier age. A woman’s risk of heart disease changes over her lifetime. The fact is, some people don’t show any signs or symptoms.
Heart disease is any condition that affects the structure or function of the heart. There are many types of heart disease. Some types are related to the other according to how it affects the heart.
Types of Cardiovascular Diseases
Heart Failure: It is a serious condition that develops after the heart becomes damaged or weakened. Heart failure can be caused by heart attack or high blood pressure. There is no cure, but early diagnosis, lifestyle changes and medication can help people lead an active life, stay out of hospital and live longer.
Coronary artery and vascular disease: This happen when the arteries in your heart are hardened or narrowed or blocked. It is the most common heart disease which usually causes heart attack and angina (chest pain). Vascular disease affects other blood vessels which reduce blood flow and affect the function of the heart.
Heart Rhythm disorders(Arrrhythmias): It causes the heart to beat too slowly, too quickly or in a disorganised fashion. Most people do experience this which affect blood flow. It may happen sudden and fatal with no warning signs.
Structural heart disease: This is caused by abnormalities of the heart’s structure – including its valves, walls, muscles or blood vessels near the heart. It can be present at birth (congenital) or acquired after birth through infection, wear and tear, or other factors.
Know the Risk Factors for Heart Disease
Learn more about the factors that may increase your chances of getting heart disease.
- Diabetes
- Diet high in saturated fats and cholesterol
- Excessive alcohol use
- Family history of heart disease
- High blood cholesterol
- High blood pressure
- Obesity
- Physical inactivity
- Excessive tobacco or recreational drug use
- Complications during pregnancy (pre-eclampsia)
- Menopause
- Birth control or hormonal replacement therapy
- Sleep Apnea
Risk factors you can’t control
- Age – the older you are, the higher your risk of heart disease
- Family and medical history
- Women from South Asian, Indigenous and African heritage
- Personal circumstances – including challenges in accessing to healthy food, safe drinking water, health services and social services
Ways you can improve your heart health
Annual Health Checkups is necessary
It is important to know the status of your heart health and take action immediately. You should be open and inform your doctor about how about how you are feeling, your concerns and even any family history of heart disease. It helps you to get the numbers of your blood pressure, blood sugar levels and cholesterol.
Improve your sleeping habits
In most times, our busy schedule may keep us up deep into the nights. Not getting enough sleep on a regular basis can put you at a higher risk of heart disease. Lack of sleep has been linked to high blood pressure, obesity and lose of interest in exercise. It is advisable to get about 6-7 hours of sleep every night.
Avoid chronic stress
Our hustling lives can lead to behaviours and factors that can impact heart disease such as high blood pressure, high cholesterol level, binge eating and sedentary lifestyle. Seek help to manage your stress as well as healthy eating, regular exercise, be smoke-free, limit alcohol and getting enough sleep.
Find an accountability health partner
Being consistent can be challenging and we all need a push sometimes. You can work with your healthcare provider to customize a healthy plan that meets your daily life and medical needs. Your friends, partner or family can help you stay in plan and get active.
Know the signs and symptoms of a heart disease and act immediately
If you realize someone is having a heart attack, call your national emergency number immediately. If you seek help quickly within 1 hour of when symptoms begin, the person can get treatment which can save their life and prevent permanent damage to the heart.
According to CDC, some of the common symptoms you have to look out for includes:
- Unusually heavy pressure on the chest, like there’s a ton of weight on you
- Sharp upper body pain in the neck, back, and jaw
- Severe shortness of breath
- Cold sweats (not hot flashes from menopause)
- Unusual or unexplained fatigue (tiredness)
- Unfamiliar dizziness or light-headedness
- Unexplained nausea (feeling sick to the stomach) or vomiting
5 Common Myths about Health Disease
Myth #1: Heart disease is for men, and cancer is the real threat for women.
Fact: The same number of women and men die each year of heart disease globally. There is 1 in 3 women die each year and that’s approximately one death every minute.
Myth #2: Heart disease is for old people.
Fact: In these recent times, heart disease impacts women of all ages. The increase intake of birth control pills, smoking and other lifestyle activities heightens heart disease. Certain factors like sedentary lifestyle and binge eating could lead to blogged arteries influence your heart condition.
Myth #3: Heart disease doesn’t affect women who are fit.
Fact: Athletes are not exempted from getting affected with heart disease. If your family has a history of heart disease, you should pay attention to your blood pressure and cholesterol level at your earlier years.
Myth #4: I don’t have any symptoms.
Fact: A study identified that 64% of women die suddenly of heart disease had no preceding symptoms. The symptoms of heart disease vary greatly between men and women which is often misinterpreted.
Myth #5: Heart disease runs in my family, so there’s nothing I can do about it.
Fact: While women with family history of heart disease are at higher risk, it is still preventable. Take serious actions by making healthy choices and know the signs.
Exercises to keep your heart healthy
Physical activity is a great way to improve your heart health and also minimize your risk factors. Here are some exercises suggested by Kerry J. Stewart, an exercise physiologist from Johns Hopkins University
- Aerobic Exercise: It improves circulation which helps with lowered blood pressure and heart rate. Preferably, you can do at least 10 – 30 minutes a day at least five days a week. Some activities you can practice includes swimming, cycling, brisk walking, jumping rope, and others.
- Resistance Training: It involves strength work which helps reduce fat and create slimmer muscle mass especially for people with a lot of body fat. You can try workouts using hand weights, dumbbells or body resistance exercises such as push-ups, squats.
- Stretching, Flexibility and Balance: This workout improves your musculoskeletal foundation which helps the heart. From this exercise, it helps maintain stability and prevent falls. You can do this every day starting with basic stretches like yoga and tai chi.
Keep thy heart with all diligence; for out of it are the issues of life
Proverbs 4:23
The Feminist Health CIC 