What are you doing to stay heart healthy?

 

Many women already know some of the basic practices like not smoking, getting enough exercise, and eliminating trans fats from our diets.  But, have you ever thought about the effects that stress and lack of proper sleep can have on your heart?

 

Women lead busy lives.  It is not uncommon to see them juggling several responsibilities on a daily basis, as they go from their families, to their jobs and/or community or volunteer activities, and trying to assist their families and friends.  Consequently, their own health often suffers from the stress of just trying to get through an average day. 

 

Recent studies point out that women, more often than men, suffer from stress-related heart damage (also known as “broken heart syndrome,” Tako-tsubo Syndrome, or stress-related cardiomyopathy).  While the exact cause of this disorder is unclear, it usually occurs in women and is often seen following a stressful event, while mimicking the effects of a heart attack.

 

This syndrome is usually reversible, but may lead to serious consequences if we do not heed our own bodies and change our lifestyles to take better care of ourselves.  Other illnesses, such as high blood pressure or even heart attack, may also be worsened by stress.  Fortunately, there are several ways in which we can change our daily routine to help prevent stress-related heart damage from happening to you.

 

A recent study suggested that traveling, and in particular, commuting to and from work, may lead to a higher rate of heart attacks. In this study, which was performed in Germany, persons with higher exposure to traffic appeared to be at higher risk of heart attack than those who commuted less often.  It was unclear from the study whether the stress of driving in traffic is the major culprit, or whether exposure to toxic vehicle emissions was responsible.  Many of us, especially in Michigan, have to commute to work or other activities out of necessity. One of the actions that we can take to lower our level of stress when we drive is to allow enough time for driving and parking.  We often find ourselves caught in traffic and running late. The simple act of rushing has been shown to raise the blood pressure, which may raise the risk of both stroke and heart attack.

 

Another important way to keep our hearts healthy is to get enough sleep.  Lack of a good night’s sleep has been linked to high blood pressure, arrhythmia, weight problems and heart failure, even in those with “good heart pumps.”  To achieve this objective, try going to bed at an earlier time.  Avoid use of the bedroom for work.  Keep your bedroom surroundings quiet.  A cooler temperature also is recommended.  Additionly, you may wish to consider wearing earplugs or getting a “white noise maker” for your bedroom.

 

Making your own health a key priority is one of the most important ways to avoid heart disease and serve as a good role model for our family and friends.  Leave enough time in your schedule to exercise on an on-going basis.  Plan for healthy, balanced meals, instead of “grabbing” pre- packaged or processed foods.  Short-cut meals from carryout places and many frozen dinners are usually high in trans fats and “bad” carbs, which can lead to heart disease, diabetes and obesity.

 

Studies suggest that 80 percent of heart disease is preventable.  All it takes is the determination to get yourself on track with a healthy lifestyle.  This begins by allowing enough time to exercise, eat well, and get enough sleep.  Developing a heart-healthy program will allow you to be well on the way to avoiding the harmful effects of high blood pressure, high cholesterol, obesity, diabetes, arthritis, and even cancer.

 

Setting realistic goals and forgiving ourselves for making mistakes, rather than holding on to guilt, will lead to more positive energy and better general health.  Today is the day to begin this journey!

 

Pamela Marcovitz M.D. is the director of the Ministrelli Women’s Heart Center at Beaumont Hospital, Royal Oak.  Opened in 2002, the Ministrelli Women’s Heart Center is the first and only cardiac center in Michigan designed expressly for the prevention, diagnosis and research of women’s heart disease.  This state-of-the-art facility features on-site diagnostic capabilities, including stress tests, EKGs and echocardiograms (heart ultrasounds).  To receive more information on heart disease or the Ministrelli Women’s Heart Center, please call 248-898-4760.