Could you prevent heart disease and stroke?

Cardiovascular disease is No. 1 cause of death in Canada for women 55+

Heart disease and stroke are often considered preventable to a significant extent. While there are certain risk factors that individuals may not be able to control, such as genetics and age, many lifestyle choices and health behaviors can greatly reduce the risk of developing these conditions.

Cardiac disease contributing factors

Although there are many reasons for heart disease, the main contributing factors are:

• Stress: If you’re highly stressed, always in fight or flight mode, with the stress hormone cortisol streaming through your body at high levels that don’t recover, this can cause damage to the cardiovascular system. The emotional response of women to stress may be one of the causes of their predisposition to more complications once they develop coronary heart disease.
• Stress at home: Another risk factor for cardiovascular disease, especially for middle-aged women, was the stress at home. Research looking at all the stressful factors associated with poor heart health – housework, caregiving, number of children, income, lack of emotional support at home – found that the higher the stress score, the more likely someone was to have a second heart attack. One of the main predictors is trying to manage a household and continue to function.
• Loneliness: Among older adults, the majority of whom are women, loneliness is associated with increased risk for elevated blood pressure and atherosclerosis, and increased risk of coronary heart disease, stroke, cardiovascular mortality and premature death. In Canada, one in four older women report feeling lonely at least some of the time, a feeling that may increase during winter months.
• Social situation: Another contributing factor to older women’s vulnerability to cardiac dysfunction, not widely recognized or studied until recently, is their social situation.

If you think something is wrong, then something is wrong.

If you think something is wrong, then something is wrong: Talk to your doctor and be persistent if you think something is wrong. Here are some tips to make sure you are heard:

• Take someone with you who can help brainstorm questions with you and take notes during the appointment
• Make sure you understand all the medical jargon and ask for definitions if you don’t
• Recap as the conversation goes on so you’re sure you understand it all and know what actions will be taken next
• Follow up to be sure you’re getting test results and that prescribed treatments are working

Recognize stress and get help to alleviate it: A good health-care professional will help you identify stress and how it affects your health and look for ways to manage it.

Find a community of support: There’s truth to the old saying about social support: men stay healthier when they’re married; women do better when they have a friend or a daughter for support.

Could you prevent heart disease and stroke?

Yes. Here are some key strategies for preventing heart disease and stroke:

1. Healthy Diet: Consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can lower the risk of heart disease and stroke. Limiting saturated and trans-fats, sodium, and added sugars is also important.
2. Regular Exercise: Engaging in regular physical activity, such as brisk walking, jogging, swimming, or cycling, can improve cardiovascular health and reduce the risk of heart disease and stroke.
3. Maintaining a Healthy Weight: Being overweight or obese increases the risk of heart disease and stroke. Maintaining a healthy weight through a combination of diet and exercise is crucial for prevention.
4. Not Smoking: Smoking is a major risk factor for heart disease and stroke. Quitting smoking and avoiding exposure to secondhand smoke can significantly reduce the risk.
5. Limiting Alcohol: Excessive alcohol consumption can raise blood pressure and contribute to heart disease and stroke. Limiting alcohol intake to moderate levels is recommended for heart health.
6. Managing Stress: Chronic stress can contribute to heart disease and stroke risk. Adopting stress management techniques such as mindfulness, meditation, yoga, or therapy can help reduce stress levels.
7. Regular Health Check-ups: Regular medical check-ups can help identify risk factors for heart disease and stroke early on, allowing for timely intervention and management.
8. Managing Chronic Conditions: Managing conditions such as high blood pressure, diabetes, and high cholesterol through medication, lifestyle changes, and regular medical monitoring can help prevent complications such as heart disease and stroke.
9. Sleep: Getting adequate sleep is important for overall health, including cardiovascular health. Poor sleep habits and sleep disorders can contribute to heart disease and stroke risk.
10. Awareness and Education: Being aware of the risk factors for heart disease and stroke, as well as understanding the importance of prevention strategies, can empower individuals to make healthier choices and take proactive steps to reduce their risk.

While these strategies can significantly reduce the risk of heart disease and stroke, it’s essential to work with healthcare professionals to develop personalized prevention plans based on their specific health needs and risk factors.