How to Protect Your Heart Health When You’re a Busy Mum
Around 49,000 men and 26,000 women in Northern Ireland are living with coronary heart disease, the leading type of heart illness across the globe. The good news is that since the 1960s, death rates from cardiovascular diseases have fallen by three-quarters. On the downside, heart disease can be either prevented or exacerbated by lifestyle factors—and in Northern Ireland, almost half (46%) of the adult population is physically inactive. Exercise is one of the most powerful weapons in your battle against heart disease. You may be a busy mum, but taking time for self-care will not only boost your heart health but also help keep mental conditions such as depression and anxiety at bay.
The Importance of Physical Activity
Numerous studies have shown that exercise can improve metabolic and cardiovascular health, independent of changes in body weight. This is because working out helps to stabilize blood sugar levels, lowers blood pressure and “bad cholesterol” levels, and boosts “good cholesterol” levels. Exercise also increases blood flow, improves the functioning of blood vessels, and strengthens heart muscles. Aim to schedule at least 150 minutes of moderate-intensity activity or 75 minutes of high-intensity activity into your weekly schedule, as recommended by The UK Chief Medical Officers’ Physical Activity Guidelines. Ideas for moderate-intensity workouts include cycling, water aerobics, and brisk walking. To take it up a notch, try running, swimming, or advanced-level aerobics.
Why Stress Should Be Battled Proactively
Studies have revealed that there is a strong link between stress and heart disease in women. For instance, women have a more severe microvascular response to stress; that is, they experience greater constriction of their small blood vessels. Women, especially younger ones, are also more likely to develop coronary microvascular dysfunction (CMD), a condition affecting the small arteries of the heart. To nip stress in the bud, take active steps every day. Top natural ways to curb tension include working out and participating in activities such as yoga, Tai Chi, and mindfulness meditation. Spending time in nature can also help. Even if you’re super busy at work and home, try to find just 10 minutes to head to a park (or even your garden) to relax and practice mindfulness meditation or controlled breathing. Studies have shown that even a short time in a green area can significantly lower levels of the stress hormone, cortisol.
The Importance of Heart Check-Ups
In the hustle and bustle of daily life, mums can sometimes prioritize everyone else’s well-being and put their own health on the back burner. Commit to attending medical appointments and checking up on your health as recommended by your doctor. The British Heart Foundation recommends that all women over the age of 40 should visit their local GP or nurse for an NHS Health Check to determine their cardiovascular risk. Tests are usually simple, comprising testing of your blood pressure, blood cholesterol, and blood sugar. Women who are diagnosed with heart disease may need a more specialized test such as an optical coherence tomography, which is a high-resolution imaging procedure that gives cardiologists a detailed view of blood vessels. Catching heart disease early is a vital way to avoid heart attacks and other events that can permanently damage the heart.
Avoiding Known Risk Factors
Knowing the factors that put you at risk of heart disease will show you exactly where your heart health priorities need to lie. Women’s risk of heart attack is increased by high blood pressure, high cholesterol, diabetes, smoking, being overweight, and not being active enough. Further risk factors include menopause, pre-eclampsia, and gestational diabetes. Take small steps to improve your health, without trying to do too much too soon. When setting health goals, make sure they are SMART. The latter is an acronym that stands for Specific, Measurable, Achievable, Relevant, and Time-bound. A SMART goal might look something like this: “I will work out three times a week for 50 minutes.” Avoid vague goals like “I will work out more.”
Heart disease is one of the leading causes of death in the world. Women can take steps to protect their heart health by staying at a healthy weight, being active, and staying on top of their health checks. They can also read up on risk factors and make every effort to eliminate them from their lives.
*This is a collaborative post
