Women often focus on different health concerns as they age. In their 20s, they worry about acne and dysmenorrhea; in their 30s, reproductive health takes center stage; by their 40s, they schedule their first mammogram; and in their 50s, they seek ways to manage perimenopause. However, one critical health issue that often goes unnoticed is heart health.
Why Women Should Prioritize Heart Health
Heart disease is a leading cause of death worldwide, affecting both men and women. Risk factors such as hypertension, diabetes, obesity, and smoking are common to all, but women have additional risks linked to hormonal changes during perimenopause and pregnancy.
“Estrogen, which declines during perimenopause and menopause, plays a crucial role in keeping blood vessels relaxed and maintaining healthy blood pressure,” explains Jasmin Melissa B. Bernardo, MD, of the Department of Cardiology at Makati Medical Center (MakatiMed, www.makatimed.net.ph) and current president of the Philippine Society of Vascular Medicine. “Additionally, complications like preeclampsia and gestational diabetes can increase a woman’s risk of future heart problems.”
4 Essential Heart Health Tips for Women
To maintain a healthy heart, MakatiMed recommends these four simple but effective lifestyle changes:
1. Know Your Numbers
One major reason stroke is the second leading cause of death in the Philippines is that many Filipinos are unaware of their blood pressure levels. “Aim for a blood pressure of 120/80 mm Hg or less,” advises Dr. Bernardo.
Monitoring your cholesterol, blood sugar, and weight regularly is essential. Make it a habit to check these numbers during your company’s annual health checkup or schedule an appointment with a physician at least once a year.
2. Recognize the Symptoms
Heart attack symptoms in women may differ from those in men. While chest pain is common, women also experience jaw or back pain, nausea, vomiting, weakness in the arms, and flu-like symptoms.
“If you feel unwell, don’t ignore the signs,” warns Dr. Bernardo. “Check your blood pressure and heart rate, and if something feels off, seek medical attention immediately.”
3. Eat Smart, Move More
Fast food may be convenient, but it’s not heart-friendly. Instead, opt for meals rich in vegetables, lean protein, and complex carbohydrates.
Dr. Bernardo also recommends 40–60 minutes of exercise at least four times a week. “Exercise lowers blood pressure and blood sugar, helps maintain a healthy weight, and releases endorphins—your body’s natural ‘happy hormones,’” she adds.
Simple daily activities can also contribute to better heart health:
- Take the stairs instead of the elevator.
- Park further away from your destination.
- Engage in household chores.
- Do light exercises like squats, stretches, or jumping jacks.
- Use a fitness tracker to monitor your steps and stay motivated.
4. Manage Stress Effectively
Women juggle multiple roles—whether as single professionals, wives, mothers, or career-driven individuals. Stress can take a toll on heart health, making it crucial to take breaks.
“Take a leave from work, spend time with friends, meditate, exercise, and get enough sleep,” suggests Dr. Bernardo. “If stress becomes overwhelming, don’t hesitate to seek professional help.”
The Bottom Line: Take Charge of Your Heart Health
“Women can do it all, but they also need to remember that they are not immune to heart disease,” emphasizes Dr. Bernardo. “Simple lifestyle changes and a proactive approach to heart health can keep you healthy and happy for years to come.”
Taking care of your heart today ensures a longer, healthier future. Start prioritizing your heart health now!