My Mind, My Body, My Journey™ 

The month of February is dedicated to heart health and the first week of February is dedicated to women’s heart health. Heart disease is the leading cause of death for women in the United States across all age ranges¹. In 2021, heart disease was responsible for 1 in every 5 women deaths¹. Coronary artery disease is the leading cause of heart disease deaths among women¹. It is caused by plague in the walls of the arteries that supply blood to your heart and other parts of your body. Hormonal changes during menopause increases the risks of developing coronary artery disease in women¹. Symptoms of heart disease are not always present; however, when present some women report experiencing chest discomfort or aches, pain in the neck, jaw, or throat, or pain in the upper abdomen or back¹. Nausea, vomiting, and excessive fatigue are also common symptoms¹.

Risk factors for heart disease in women include high blood pressure, which is estimated to impact more than 56 million women in the United States¹. About 1 in 5 women of reproductive (childbearing) age have high blood pressure¹. Racially Black women are nearly 60% more likely to have high blood pressure when compared to White women¹. 1 in every 8 pregnant women develops high blood pressure during their pregnancy¹. High levels of cholesterol, obesity, diabetes, and depression are additional health conditions that increase the risk of heart disease¹.

Lifestyle factors such as smoking, excessive use of alcohol, poor stress management and coping skills, and poor nutrition also increase the risk of heart disease among women. Women have unique risks to heart disease due to reproductive health factors such as onset of menses (i.e., period before age 11), menopause before age 40, preterm delivery, gestational diabetes (i.e., diabetes that occurs during your pregnancy), and having a baby born with either low birth weight (i.e., less than 5 pounds) or high birth weight (i.e., more than 9 pounds)¹.

You can reduce your risk of developing heart disease by regularly checking your blood pressure, cholesterol levels, and talking to your doctor about the need to test for diabetes. If you smoke you can also work on quitting through tobacco cessation programs, which are covered by most insurances and available at most hospitals. You can make healthier food choices, maintain a healthy weight, and commit to physical activity. Incorporating stress management and healthy coping skills are also good methods to reduce the risk of heart disease.

Stress is a part of life, but it is important to learn how to manage stress in healthy and effective methods. So much of our lives are ruled by things we cannot control, such as the weather, traffic, our work cultures, work colleagues, relatives, and living environments. Recognizing that stressing out over things that we cannot control is not effective nor important for our overall health and wellness. We can take steps to manage our stress and response to things, such as distancing yourselves from unhealthy work environments and other relationships. You can also work to make conscious efforts to remove yourself from stressful situations, such as changing jobs or departments, relocating to a different part of town or state.

Finding healthy ways to cope with stress such as avoiding alcohol, tobacco, and overeating can really improve your health in the long-term. Many people have the false notion that younger individuals can engage in unhealthy habits without negative consequences, but research is showing that more younger individuals have chronic diseases that have been typically associated with older adults. Many women have chronic diseases or health concerns during their reproductive years.

Healthy coping skills also involve activities that you can engage in to relax and have balance outside of work. That can include yoga, massages, social interactions with positive and like-minded individuals, mediation and breathing exercises, taking a walk, or trying a creative activity. You don’t need to be an artist to create something for fun and relaxation. Music can be therapeutic and relaxing, so playing music during chores, your long commute, or even as background noise at work can help.

Making a conscious effort to embrace a healthy work balance is crucial. The American work culture is toxic and unhealthy as being overworked is often glamorized. I have interacted with so many people who viewed working long hours without breaks, lunch, or vacations as a form of success or even dedication to their jobs. Embracing that form of work often puts extreme stress on your body and have negative impacts on other areas in your life. You can always replace your job, but you cannot replace your health; therefore, your priority should be on what is best for your own health and longevity.

Wishing you health and happiness

Reference

1. Women and Heart Disease. The Centers for Disease Control and Prevention Website. Women and Heart Disease | cdc.gov. Updated January 9, 2024. Accessed February 3, 2024.