Women Who Rock's Heart Health Tips
BY LAURA HARPER/WWR Staff Writer
February is American Heart Month, and Women Who Rock is honoring the occasion by encouraging women to be more mindful of their cardiovascular health. With heart disease being the leading cause of death in women, it is never too early or too late to take charge of your heart health by making some positive changes. Here are our top ten Heart Health Tips:
1. Eat a heart healthy diet. Choosing foods that are low in sodium and trans fats can go a long way in reducing the risk of a heart attack. Cutting back on glucose is also beneficial for a healthy heart.
2. Know the signs of a heart attack. Heart attack symptoms can be different for women than they are for men. Warning signs to look out for include sharp pain in your upper body, shortness of breath, breaking out in a cold sweat, unusual or unexplained tiredness, feeling dizzy or lightheaded, and feeling sick to your stomach.
3. Stay active. It is recommended to exercise at least three times per week for 30 minutes at a time and to walk about 10,000 steps per day to reduce the risk of cardiovascular disease. Studies have shown that getting your heart rate up during regular physical activity can lower your risk by up to 28%.
4. Limit static activity. Spending too much time sitting still in front of the television can increase your risk of cardiovascular disease and related ailments, such as diabetes. Simple activities like getting up and walking around during commercial breaks can be very beneficial to heart health.
5. Plan for meals and physical activity ahead of time. Busy schedules can often prevent women from opting for healthy meals and finding time for physical activity. Planning for this ahead of time can increase your likelihood of remembering to include these things into your daily routine.
6. Practice breathing exercises. Try to take some time every day to relax and take deep breaths. Doing so can help to lower your blood pressure and allow you to center yourself during stressful situations.
7. Keep your teeth healthy. Common oral health issues such as gingivitis and periodontal disease can increase your risk of heart disease. Brushing, flossing, and visiting a dentist regularly are easy ways to keep these issues at bay.
8. Get a good night’s sleep. People who chronically sleep deprived have a higher risk of high blood pressure and heart attack. Doctors recommend trying to get at least 7-9 hours of sleep per night.
9. Know your numbers. Always try to be aware of your blood pressure, blood sugar, and cholesterol numbers to monitor your heart health. If you have any concerns, don’t hesitate to discuss them with your doctor.
10. Be your own advocate. No one knows your body better than yourself, and it is important for women to advocate for themselves when they have any issues or concerns regarding their heart health. Share any concerning signs or symptoms with your doctor, and never hesitate to ask for medical advice when you feel it is necessary.