That’s right, were talking to you. Worldwide, cardiovascular disease causes 8.6 million deaths amongst women annually. “It’s the largest single cause of mortality, accounting for a third of all deaths in women,” says dietician Aycsha Seedat of the Heart and Stroke Foundation South Africa.
“Coronary heart disease affects women approximately 10 years later than men, possibly because of the protective effect of oestrogen prior to the onset of menopause. Once women reach menopause, their risk of heart disease increases three times,” says Seedat. But this is no longer just a problem for geezers
- it can and does affect young people. The following are simple lifestyle tweaks that can help you live a long, healthy life.
1/HAVE MORE SEX
Getting busy at least twice a week can reduce your risk for heart disease by lowering blood pressure and reducing stress. “As with any exercise, frequency is important for long-term stress reduction,” says Cape Town-based gynaecologist Dr Philip Zinn. And you’ll be helping your heart even if you don’t reach the big O; researchers suspect that just being aroused can trigger your brain to release hormones that may improve circulatory-system function and boost cardiac performance.
No partner?
No worries.
Take matters into your own hands. Numerous studies show that women who experience increased sexual frequency and satisfaction -with a mate or on their own - have a greater resistance to heart disease. “This can’t replace other heart-health measures, but when it increases self-esteem and motivates you to lead a healthy lifestyle, the benefits are compounded,” adds Zinn.
2/DRINK WINE WITH DINNER
Yes, you read that right.
In moderation, booze can actually benefit your heart. Drinking one - we repeat, one - glass of red or white wine a day can decrease the chance of dying from heart disease by 25 percent.
3/SLASH THE SALT
Your body counteracts sodium intake by releasing extra water into the blood, leading to increased blood volume and an overworked heart. Most South Africans consume between 7.8 and 9.5gofsalt per day. Stick to the South African Hypertension Guidelines limit of five grams (less than one teaspoon) per day.
4/SNAG ENOUGH SLEEP
Frequently missing out on Zs can take a toll on your ticker in the form of high blood pressure, and we’re not just talking about the older generation. Nearly 20 percent of people aged 24 to 32 already have this problem, which has few symptoms but can eventually lead to heart failure, according to a new study in the journal Epidemiology. Aim for around seven to eight hours of sleep a night.
Like any other muscle, your heart benefits from a workout.5/GET AMOVE ON
And you have to work your heart out to keep it working. The Heart and Stroke Foundation SA recommends exercising at least five times a week for 30 to 60 minutes. And you should add some strength training to this routine at least twice a week. Tamaryn Small, personal trainer and coach at Cape Cross Fit, believes that “elevating your heart rate to at least 70 percent of the max can go a long way to improving not only your overall health, but also your heart’s ability to recover after heart attacks and other cardiac events.”
But the most vital aspect of exercise is making it a habit. “If gyms aren’t your thing, find a fun hobby that gets you moving: a hiking club, social dance groups or outdoor sports. Mix it up so you don’t feel stuck in a rut,” says Small.
6/CALM YOUR MIND
Stress and heart disease go hand in hand, says cardiologist Dr Martha Gulati.
If you’re constantly frazzled, your body’s high levels of cortisol (a stress hormone) can lead to rapid heartbeat and high blood pressure, a potentially deadly combo. Too much cortisol can also damage arterial linings, making it harder for blood to deliver nutrients to your organs. Knock down your stress level by hitting the mat: a study found that three months of biweekly yoga can help regulate both cortisol and irregular heart rate. Yoga therapist Lauren Maher recommends starting with the uber-relaxing “cat-cow” pose: get onto your hands and knees and slowly inhale while arching your back towards the ceiling; slowly exhale and round your back down towards the floor. Repeat for three minutes.
7/FLOSSEVERY SINGLE DAY
Gum disease doesn’t just make for foul breath and a mangled smile, it’s also murder for your heart.
If you’re breeding bacteria between your teeth, your immune system is on chronic high alert, a condition called inflammation that taxes your vital organs, including your heart. In fact, a woman’s chance of having a heart attack may double if she has gum disease, according to the American Academy of General Dentistry.
Flossing is the best way to banish dangerous oral bacteria, so whip out that string every night before brushing your teeth, says periodontist Dr Mark Schlesinger.
Source: Women Health
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