February is the month dedicated to love and our heart. This month, we celebrate Valentine’s Day and recognize February as American Heart Month, a month to spotlight heart disease. And here is why we dedicate a whole month to our hearts. Cardiovascular diseases (CVDs), especially heart disease and stroke, are the leading cause of death globally. Although we sometimes think of heart disease as a man’s disease, almost as many women as men die yearly of heart disease in the United States. Furthermore, heart disease (as part of cardiovascular diseases) is the number one killer of women, accounting for 35% of deaths among women worldwide. Finally, the top risk factors for heart disease and stroke are high blood pressure, high cholesterol (LDL), diabetes, smoking, obesity, unhealthy diet, and physical inactivity. Now, what can we do to prevent heart disease?
Is heart disease preventable?
An estimated 80% of cardiovascular diseases, including heart disease and stroke, are preventable.
While we can’t change some of our risk factors for heart disease, such as family history, sex, or age, we can still make several changes to reduce our risk of heart disease. Fortunately, we can prevent heart disease and combat this number one killer of women by practicing a heart-healthy lifestyle.
What is a healthy lifestyle?
A healthy lifestyle is a way of living that reduces the chance of you dying early or becoming seriously ill. Many diseases, such as heart disease, stroke, and some cancers, are preventable. Moreover, some behaviors lead to these diseases and early death. So, a healthy lifestyle is all about avoiding those behaviors.
Most importantly, a healthy lifestyle ensures that you prevent diseases and remain well physically, socially, and mentally.
Components of a healthy lifestyle
1) Healthy eating
Eat a healthy diet that protects the heart, improves blood pressure and cholesterol, and reduces the risk of type 2 diabetes.
In addition, the Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean diet are two examples of heart-healthy food plans that you can try.
2) Physical activity
Physical activity and exercise have significant health benefits for your heart and overall well-being.
For more on exercise, check out “Exercise: A Path to Better Health for Women over 40.”
Recommendations for physical activity in adults
The most important thing is to stay active and aim for at least 150 minutes of moderate aerobic physical activity per week. Assess your current level of physical activity and aim to do more if you are not doing enough yet.
As you can see here, the more physically active you are, the more health benefits you will realize.
3) Sleep
A lack of sleep increases your chance of heart disease. Aim for 7 to 8 hours of sleep every day.
4) Relaxation
Find healthy ways to lower your stress levels.
5) Relationships
Friendships have health benefits and can reduce your risks of premature death. For more on friendships, check out “Thank you for being a friend.”
6) Limit alcohol intake
You may choose not to drink. But, if you choose to, drink in moderation. One drink or less per day for women and two drinks or less per day for men.
7) No smoking
If you are a smoker, quitting smoking reduces your risk of disease and death from cardiovascular disease. In fact, your risk for heart disease falls sharply 1-2 years after you quit and then declines more slowly over the longer term.
8) Spirituality
Studies suggest that the degree of spiritual well-being may be an important factor in the development of heart disease. In addition, your spiritual well-being plays a role in managing stress.
9) Drink water
Drinking an adequate amount of water helps your heart to function optimally. Our water requirement varies. Therefore, drink enough water for the color of your urine to be pale and clear (lemonade-colored). So, if your urine looks darker, drink more fluids.
10) Medical examination
Regularly check your blood pressure, cholesterol levels, and blood sugar. Schedule your annual check-ups. Also, talk to your doctor about your risks for heart disease.
Final thoughts
What will you do for your heart as we recognize American Heart Month? More importantly, what actions can you take to nurture your heart and improve your health this month? Often, we want to do something beneficial for our health, but we need to figure out where or how to start. Fortunately, we can challenge ourselves with the Healthy Lifestyle Bingo!
The Healthy Lifestyle Bingo challenge gives you actionable steps to protect your heart and promote your health. A group of us are taking this Healthy Lifestyle Bingo challenge throughout February. So, why don’t you join us in our quest to live a healthy lifestyle?
Please commit to completing at least a row, column, or diagonal of 5 throughout February to declare a Bingo for your heart health. The more activities you perform in this Bingo challenge, the healthier you will become, body, soul, and spirit. Even if you cannot complete 5 activities in a line, doing one or more of these activities throughout the month benefits your health. So, why wait? It’s a win-win situation. Invite your friends to complete this challenge with you. Join us as we combat heart disease, the number one killer of women worldwide! Good luck!
Please feel free to share your comments below. Also, please share this article with every woman so that, together, we can care for our hearts.
Yours in health and fitness,
Doctor Abi
P.S. – You can download the Healthy Lifestyle Bingo challenge below:
