Did you know that heart disease is the number one cause of death for women in the United States? Surveys show that over half of us are unaware that heart disease is such a risk. We tend to think of things like cancer being more of a risk, and while we definitely need to be thinking about that, research shows that for most American women heart disease is the number one cause of death. 

In addition to the risk of Heart Disease being somewhat unknown, it’s also not well known that the signs and symptoms of a heart attack or another cardiac-related event can be very different for women than they are for men. 

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There are many factors that increase your risk for heart disease:

• High blood pressure 

• High triglycerides and low HDL

• Diabetes 

• Metabolic syndrome (Combination of high triglycerides/ low HDL, high blood pressure, high blood sugar, and excess fat tissue around the waist. Harvard med says this is the biggest risk factor)

• Dysbiosis / poor gut health (Research shows that the gut microbiome influences many health parameters, including cardiometabolic health. One study provides evidence that certain families of gastrointestinal bacteria can either positively or negatively affect cardiovascular health. The microbiome is also known to affect metabolism and may contribute to insulin resistance and metabolic syndrome. Other studies found a negative correlation between certain gut bacteria and arterial stiffness.)

• Smoking / Oral Birth control meds

• Chronic high inflammation levels or inflammatory disorders

• Sleep Apnea / poor quality sleep (Poor sleep quality was related to lower HDL-c and higher triglyceride levels in girls, suggesting the clinical importance of improving sleep hygiene to reduce metabolic risk factors in children and adolescents.)

• Family history 

Not only are the risks different for heart disease but the symptoms of a cardiac event, specifically a heart attack, are different for women, as well. While it is still common to have chest pain or pressure, some women never experience that. Other common symptoms include:

• Pain in jaw, neck, back, or upper arm

• Nausea or stomach pain 

• Dizziness or light-headed 

• Sweating

• Shortness of breath 

How can we minimize our risk or work to reverse some of the health issues we may already have?  

The good news is that a lot of the chronic health conditions that I listed above can be significantly improved or even reversed with lifestyle changes. We can do things to...

• Regulate blood sugar levels

• Lower triglycerides levels

• Increase HDL

• Improve microbiome

• Decrease inflammation

This leads you to ask me how - how can we practically do those things?

• Eat regular balanced meals throughout the day. No skipping meals / no stand-alone carbs or proteins (keep blood sugar levels stable)

• Eat lots of plants + omega -3 fats (decrease inflammation, feed good gut bugs, increase HDL, lower LDL) 

• Reduce artificial foods, trans fats, and refined sugars (decrease inflammation, lower triglycerides) 

• Exercise 30 min day (2 days strength at least - decrease inflammation, helps with sleep, improves gut health, decreases stress, helps with insulin sensitivity, increase HDL) 

• Deal with stress (breathing + exercise, talk it out, adaptogens - lowers inflammation, improves sleep, improves gut health, helps with adrenal function and hormone balance) 

• Prioritize sleep (deal with underlying issues, good sleep habits - inflammation, healing and restoration, cell turnover, mental health, stress) 

• Add quality supplements to fill in gaps (whole food multi, omega 3, probiotic + collagen/bone broth) 

So it’s easy to see how what we might consider just basic healthy lifestyle behaviors can really affect our long-term health over time. We tend to want to do the more extreme things, the more trendy things or to just take a supplement or whatever new product is on the market, but really when it comes to the optimal functioning of our bodies and our long-term health, the simple, basic steps really do make a difference. These are mostly the same behaviors and lifestyle changes that I talk about often - when talking about hormone health or gut health - just about any health issue, really. These are the fundamentals, the foundation, for good health, both now and when we are in our 80s. They matter and they make a difference.