Take care of your ticker each day
In our fast-paced world, the challenges faced by working women in maintaining their heart health are distinctive and demanding. The delicate equilibrium between professional commitments, family obligations, and personal aspirations often becomes a daunting juggling act. Dr. Vishal Sehgal, president, Portea Medical explains, “The Global Burden of Disease Study reveals that heart disease stands as the primary cause of mortality in Indian women, contributing to nearly 18% of all female fatalities. Additionally, hormonal shifts during pregnancy and menopause can affect a woman’s heart health, with conditions like gestational diabetes and pregnancy-related hypertension elevating the risk of heart disease.”
Studies suggest that long-term stress causes high levels of cortisol. Cortisol leads to increase in the triglycerides, blood sugars, and blood pressure. “According to the American Heart Association (AHA), when women are exposed to stressors, they are at a significantly higher risk of heart attacks than men in similar situations,” says Dr. Sujatha Ganigi, consultant, non-interventional cardiologist, Manipal Hospital, Yeshwanthpur, Bengaluru.
Dr. Sehgal has observed that often women’s heart health is more neglected than in men. “Stay vigilant for symptoms like chest pain, discomfort between the shoulder blades, shortness of breath, fatigue, and irregular heartbeats. Early detection and intervention are key to reducing heart disease risk and ensuring a healthier life,” he says.
The Role of Stress and Diet
Frequent deviations from regular schedules, adopting unhealthy dietary habits, and neglecting physical activity are pitfalls that many of us inadvertently fall into. It is therefore important to confront these challenges head-on and take proactive measures.
“Prioritizing a balanced diet is a crucial first step. Consider planning and preparing nutritious meals in advance, ensuring that even on the busiest of days, you nourish your body optimally,” says Runam Mehta, CEO, HealthCube.
Healthy eating habits can help reduce the three major risk factors (high blood pressure, obesity, and high cholesterol) for cardiovascular diseases. A heart-healthy diet plan includes a combination of different foods which includes fruits, vegetables, whole grains, legumes, and nuts. It is recommended to reduce the consumption of saturated fats (found in red meat, full-fat dairy products, palm oil), trans-fat (found in some fried fast food, chips, and baked foods) and sodium intake (salt), sugar, and highly refined carbohydrates.
Why Physical Activity and Lifestyle Are Critical
Additionally, incorporate physical activity into your daily routine, as stress and heart disease in women are closely interconnected, according to Mehta. Mindfulness, meditation, or yoga can be invaluable in lowering stress.
Daily physical activity of at least 30-60 minutes helps lower the risk of heart disease. Physical activity helps control your weight and lowers high blood pressure, type 2 diabetes, and cholesterol levels. Avoid sitting for long durations, as it increases the risk of cardiac diseases.
You also need to be aware of how your lifestyle is affecting your health. “Overcommitting and excessive stress from professional responsibilities can negatively impact your heart health. Setting clear boundaries and seeking support when needed can help maintain that delicate equilibrium between your career and well-being,” says Mehta.
Technology And Knowledge For Better Heart Health
Customized health-tech solutions are available and tailored to your unique requirements. Smartphone applications can generate exercise routines, dietary guidance, and even monitor your heart health. Wearable devices are capable of tracking vital signs and notifying you of potential issues. “While going to the gym is always recommended, simple physical activities practiced daily can go a long way in maintaining a healthy lifestyle. If you decide to enroll in a gym, consult a medical expert, mainly if you are not accustomed to heavy exercise,” says Dr Vivek Mahajan, consultant, interventional cardiology, Fortis Hospital Kalyan.
Doing strenuous activities without proper awareness can lead to ruptures in cholesterol-containing blockages in the heart, which can be fatal if not treated on time.
For routine check-ups, including cholesterol, blood sugar and blood pressure measurements offer a convenient means of monitoring your heart health and detecting early warning signs.
Tips To Take Care Of Your Heart
Studies have proven that alcohol in excess is harmful to the heart. Avoid consuming more than 100 grams (or seven drinks) of alcohol per week.
Follow DASH Diet – Adapt Dietary Approach to Stop Hypertension (DASH diet) to lower blood pressure and reduce the risk of heart disease. A DASH diet emphasizes consumption of a combination of fruits, vegetables, whole grains, low-fat dairy products, legumes, nuts, and lean meat.
Replace saturated fats with polyunsaturated fat to lower cardiovascular risk. Replace butter, palm, and coconut oil with olive, canola, and sunflower oil.
Reduce blood sugar levels (diabetes) by lifestyle changes – Losing about 7-10% of body weight and indulging in moderate-intensity physical activity for 150 minutes or more per week will reduce the risk of diabetes progression.
Regular and daily physical activities like brisk walking, jogging, or running, swimming, biking, and other aerobic exercises help maintain a healthy heart.
Tobacco and exposure to second-hand smoke harm your heart. Smokers are at higher risk of heart disease risk than non-smokers.
Maintain a healthy weight. A body mass index of 25 and above indicates obesity, which is strongly associated with health risks.
Focus on quality sleep of at least 6-7 hours every day to improve your health and brain performance.
Maintaining heart health amid the rigors of a professional life may appear daunting, but it is a feat well within reach with determination and access to the right resources. By making informed choices, managing stress effectively, and leveraging the advantages of modern technology, you can assume command over your heart health and lead a fulfilling life. The well-being of your heart is in your hands.
