American Heart Month: A Woman’s Guide to Heart Health

As we celebrate American Heart Month, it's a perfect time to focus on our heart health—a vital component of well-being that deserves attention and care. For women over 50, taking control of heart health is more crucial than ever. This stage of life brings unique challenges but also opens the door to empowerment through knowledge and action.

The good news is that you can keep your heart strong and healthy. I created this quick guide to simplify heart health, offering practical advice to help you stay active and live a full, independent life.

The Changing Chapters of Women’s Heart Health

Entering your 50s and beyond can feel like a new chapter in your journey, filled with new experiences and transitions. One significant factor during this phase is menopause, when your body requires more attention and care.

During perimenopause and menopause, the hormone estrogen—important for heart health—begins to decline. This shift can impact cholesterol levels, potentially increasing LDL (the “bad” cholesterol) and lowering HDL (the “good” cholesterol). It may also lead to higher blood pressure. These changes can add extra strain on your heart, making it even more important to stay active, eat well, and manage stress to support your cardiovascular health.

Understanding these changes is essential. The American Heart Association points out that nearly two-thirds of women over 60 have high blood pressure, and heart disease risk doubles with each passing decade after age 50. But remember, knowing is half the battle. By becoming informed, you empower yourself to make proactive choices that benefit your well-being and quality of life.

Recognizing Other Signals

Heart disease in women often manifests in less obvious ways compared to men. The symptoms can be subtle yet important. It's crucial to listen to what your body is telling you:

• Persistent Fatigue: Feeling tired is normal, but fatigue that persists even after a good night's sleep can be a red flag. Your body may be asking for help, hinting it's working harder to keep up.
• Shortness of Breath: If you notice that daily activities like climbing stairs leave you breathless, it’s time to take note. Breathlessness during regular tasks may indicate that your heart is not pumping efficiently.
• Unusual Pain: Be aware of any discomfort in areas like your neck, jaw, back, or arms. Although such sensations might not immediately be linked to your heart, they can indicate potential issues.

Frequently overlooked symptoms include indigestion, nausea, or just not feeling "right." According to Dr. Robert Kovacs, a leading cardiologist, "Many women dismiss these symptoms, attributing them to aging or stress, but it’s important to investigate them further." If you experience any of these signs, it is critical to contact your healthcare provider for a check-up.

Empowerment Through Knowledge

Being informed helps you understand what’s happening in your body and how to respond. Recognizing changes and knowing what to watch for allows you to make more confident health decisions alongside your doctor. This isn’t just about preventing illness; it’s about creating a lifestyle where you feel strong, capable, and able to keep doing the things you enjoy.

With regular check-ups, you're not just managing your health reactively; you're taking a proactive stance. Consider these visits your health maintenance checks—similar to how you wouldn't wait for your car to break down to take it to the mechanic. Regularly monitoring blood pressure, cholesterol, and glucose levels helps catch potential issues early.

Creating Heart-Healthy Habits

Prevention sometimes sounds technical, but it boils down to creating habits that nurture your heart every day. And here's the good news: it's likely more manageable than you think!

• Embrace Movement: Exercise is a daily gift to your heart. You don’t have to become a runner if you don’t like to run—instead, find activities you enjoy. Take brisk walks with friends, practice gentle yoga, or try a dance class. The key is to keep moving, aiming for at least 150 minutes of moderate activity each week. You can turn exercise into a social event, catching up with friends or family while you walk or trying out an exercise class.
• Eat for Nourishment: Think of your meals as an opportunity to care for your heart. Eating a diet rich in fresh vegetables, lean proteins, and whole grains can be incredibly beneficial. The Mediterranean diet, high in healthy fats like those found in fish, nuts, and olive oil, has been shown to support heart health. Picture colorful and varied dinners filled with berries, dark leafy greens, and other vibrant foods that are as tasty as they are nutritious.
• Manage Stress, Maximize Joy: Life can get crazy and pull you in many directions, but managing stress is key. Studies have shown that chronic stress can significantly impact heart health. Incorporate simple stress-busters into your routine, like daily meditation, journaling, or even participating in a hobby you love. These activities can be as heart-healthy as they are mood-boosting.
• Prioritize Quality Sleep: A good night's sleep is your body's chance to recharge. Establishing a calming bedtime routine can help you get the restorative rest you need. This might include setting a regular sleep schedule, practicing relaxation techniques before bed, or creating a restful environment in your bedroom. Sleep is not just about feeling rested—it's a crucial factor in keeping your heart healthy.

The Power of Social Connections

Don't underestimate the power of friendships and social networks. A supportive community can significantly impact your health. Engaging in social activities or joining a group with similar interests can lift your spirits and provide emotional support.

Research shows that people with strong social ties tend to have better heart health outcomes. So, call a friend, join a book club, or participate in local events—you’re doing your heart a favor when you do.

The Role of Regular Health Screenings

Regular health screenings are a cornerstone of preventive health care. Ensure you're up-to-date with check-ups such as cholesterol tests, blood pressure monitoring, and diabetes screenings. These not only help catch potential issues but also allow for timely interventions.

Discuss with your doctor what screenings are appropriate based on your history and personal risk factors. Think of it this way: by staying informed, you remain empowered.

Every Little Bit Helps

Understanding and nurturing your heart health as you go through life is less about drastic changes and more about small, consistent steps that lead to big benefits. It’s not just about avoiding problems but creating a life where your heart supports all your adventures and dreams. Every walk you take, every nutritious meal you enjoy, and every laugh you share with a friend is beneficial to your heart.

Another way you can help your heart and health is to tap into the free resources available from Your Transformational Fitness. These include my Ultimate Movement Guide and Self-Care Guide. I also invite you to become a member of my private Facebook group.

Together, we can improve your heart health and help you embrace every moment.  After all, you want to live a life that lets you keep on doing the badass things you want to do! 🦋