This month we’ve discussed skin cancer, breast cancer, and women’s reproductive health; however, we’ve only scratched the surface of important health information women and the people who love them should know.
Heart disease has become the leading cause of death for women. One out of thirty-one American women with breast cancer will die of breast cancer, but one out of three women with heart disease will die of heart disease.
Heart disease was thought to be a man’s disease, because more men die from heart disease than women. Women are more likely to die from a heart attack than men, however. Because women typically experience different symptom during a heart attack than men, we may disregard the warning signs of a heart attack and not seek immediate medical help.
Doctors often missed the warning signs of heart disease in women. Thankfully that’s changing and more physicians are being educated about the importance of coronary care and screenings for their female patients.
One of our most effective tools for survival is knowing the risk factors associated with developing heart disease:
· Lack of awareness of women’s heart health issues
· Use of oral contraceptives and/or hormone replacement therapy may increase your risk of heart disease
· Early menarche – starting your period at a younger age - FYI girls are currently starting menstruation at an earlier age than their mothers and grandmothers.
· Early age of pregnancy
· Early menopause
· Atypical heart attack symptoms
· Undertreatment – studies show that women tend to focus more on the health of their family members and may skip wellness checks/medical screenings and ignore or downplay warning signs of their own illnesses
· Aging
· Smoking
· Stress
· Obesity
· Sedentary lifestyle
· Poor nutrition
· Hypertension
· Diabetes – diabetes increases a woman’s risk of heart disease by 44% more than it does for a man
· Lack of sleep
Gender Specific Screenings:
Certain electrocardiogram (ECG/EKG) readings impact women differently than men. If these tests are evaluated with male established norms, a potential impending cardiac event might be missed. Basing parameters according to age and gender can improve EKG interpretation.
Many of the risk factors of heart disease are also risk factors for developing certain cancers and other health conditions:
Obesity – Not maintaining a healthy weight opens a Pandora’s box of health issues such as heart disease, Type 2 diabetes, knee osteoarthritis, high blood pressure, high cholesterol, liver disease, obstructive sleep apnea, and certain cancers. The good news is that we don’t all need to be a size 2 to be healthy. Not everyone who is overweight is obese. Modest weight loss can reduce your risk of developing these health issues. Difficulty losing weight may be caused by inherited physiological and environmental factors that may influence our choice of diets, physical activity, and our choice of exercise. Are/were your parents or other immediate family members obese? Are/were they physically active? Do/did they eat a healthy diet? Is/was food used to punish or award certain behaviors? Understanding your relationship with food can be a powerful tool for weight loss.
Diet – The word “diet” can mean different things to people. Your diet is simply what you eat. Stop thinking of a diet as something you do to lose weight. This definition conjures up images of deprivation and sacrifice. Instead, think of the food you eat as fuel for your body. Healthy foods are high octane fuel that will keep your body running at optimum levels. Making small changes and healthier choices will make you feel better. You will see improvements in your blood sugar, blood pressure, and cholesterol levels. The changes you see on the scale are a bonus.
Exercise – A sedentary lifestyle is dangerous. If you are planning to make changes in your activity level, check with your doctor first. You don’t have to run marathons to be healthy. Walking is one of the best ways to improve your health and jumpstart weight loss. You can listen to music or audiobooks while you walk. Walk with a buddy or start taking your dog for longer walks. Breathe in the fresh air. If you walk early in the morning soak up some vitamin D, but wear sunscreen during hours when UV rays are strongest. Consider using a standing desk at work. It may seem strange at first, but it’s better for your health. Play with your kids or get together with friends for Yoga, Zumba, Pilates, or Tai Chi. Park a little farther away from the entrance when you’re running errands and take the stairs.
Inflammation is part of the body’s defense mechanism. The immune system reacts to what it perceives to be harmful or foreign stimuli and begins the healing process. Acute inflammation may be severe, but typically only lasts for a short period of time. Chronic inflammation may last for months or years and can be harmful. It may be an indication of an autoimmune disease which will cause the body to interpret some of its normal functions as foreign stimuli and attack them. See your doctor if you are experiencing signs of chronic inflammation and try modifying your diet to include foods rich in omega 3 fatty acids, polyphenols, or antioxidants such as kale, spinach, arugula, broccoli, cauliflower, cabbage, Brussels sprouts, fatty fish (salmon, tuna, or mackerel), nuts and seeds (chia seeds, ground flaxseeds, almonds), and fruits (apples, berries, oranges, and mangoes), olive oil, turmeric, green tea, and black tea. Avoid foods high in sugar, refined carbs, processed foods, fried foods, alcohol, trans fats, red meat, and processed meat. Smoking, lack of exercise or over exercise, and poor sleep habits can worsen inflammation.
Insulin resistance requires a medical diagnosis. It is when the cells in your muscles, fat, and liver do not respond well to insulin and have trouble taking glucose from your blood. Your pancreas will make additional insulin to help the glucose enter your cells. Eventually, you could end up with prediabetes or Type 2 diabetes. Certain medicines, poor sleep habits, or hormonal disorders can cause insulin resistance. There are usually no symptoms. Ways to combat insulin resistance include maintaining a healthy body weight, eating a healthy diet, being physically active and practicing healthy sleep habits.
Stress management - Stress is bad. We all know it, but sometimes we all get stressed. Managing that stress can save our lives. Meditation and exercise can help. Knowing our own limitations and learning how to say, ”NO,” can be liberating. Taking up a fun hobby or volunteering for a worthy cause can help relieve stress. Being well rested can help you cope better in stressful situations, so stop skimping on sleep.
Mental health – Take care of your mental health. Don’t be afraid to ask for help if you need it. Know the signs of depression and be honest with your medical health provider when answering questions. The last few years have been tough for everyone. Be gentle and forgiving to yourself.
While researching ideas for articles for this issue, I found three empowering quotes:
“The people around you are either your circle or your cage.” Christopher Ferry
“Their reaction to you holding them accountable is not your burden to carry.” Christopher Ferry
“Don’t let anyone who hasn’t been in your shoes tell you how to tie your laces.” Unknown author
Sources for this article:
https://www.mayoclinic.org/diseases-conditions/obesity/symptoms-causes/syc-20375742