September is National Ovarian Cancer Month. October is Breast Cancer Awareness Month. But did you know that the No. 1 killer of women isn’t either of these diseases? February is Heart Month, dedicated to raising awareness of the actual No. 1 killer of women in America: heart disease.
Most people think of coronary heart disease as predominantly a man’s issue. According to the Centers for Disease Control and Prevention, CHD killed 1 in every 4 women in 2006. While men under 55 are more likely to have a heart attack compared to women in the same age group, women are more likely to have other conditions related to the disease than men.
These statistics from the American Heart Association show the breakdown of heart disease related conditions in American women vs. men.
— Diabetes (40 percent vs. 27 percent)
— Obesity (55 percent vs. 48 percent)
— History of stroke (6 percent vs. 3 percent)
— Heart failure (6 percent vs. 2 percent)
— Renal failure (13 percent vs. 9 percent)
— Depression (49 percent vs. 24 percent).
In addition to these conditions, women also have some unique heart disease risk factors. The National Heart Lung and Blood Institute says:
— Women who smoke and take birth control pills are at a very high risk for CHD.
— Estrogen has a protective effect against CHD, so after menopause (or about age 55) a women’s risk of CHD increases.
— Anemia, which is much more common in women, increases your risk of CHD because the lack of iron to support red blood cells causes your heart to work harder.
Thanks to the efforts of the American Heart Association and their Go Red for Women movement, more and more women understand that heart disease is their public health enemy No.1. They’re also learning that they have the power to reduce their risk for CHD.
The top risk factors for heart disease are lifestyle related — meaning you can control your risk with the choices you make. Inactivity, being overweight, high blood pressure and high blood sugar all increase a woman’s risk of heart disease. The good news is women of all ages can impact these risk factors in a positive way with one simple prescription: exercise.
Exercise is the most obvious prescription for inactivity, but how much is the right dose? Physical Activity Guidelines for Americans state we should be getting a minimum of 150 minutes of physical activity a week. Two-and-a-half hours a week doesn’t seem like much to a fitness professional, but to the average American (who may be at closer to zero per week), it can be overwhelming. The good news is getting moving for even five minutes a day can go a long way when it comes to your health. A recent study published in The Journal of the American College of Cardiology found that running as little as five or 10 minutes a day provided a decreased heart disease risk. Any vigorous activity done for the same amount of time can provide the same kind of effect, so it’s OK if you’re not a runner. A brisk walk with hills, swimming laps or interval training with calisthenics can all provide the same vigorous activity level and health benefits.
Reducing your risk isn’t just about the right dose, it’s also about getting the right “brand” of medication for your goal. If you’re focused on reducing stress and blood pressure, any exercise can work, but there are two options with specific stress busting benefits. Medicine ball slams and boxing are great vigorous intensity exercises that also let you release the frustrations of the day. Yoga, with its focus on breathing and being present, is also a great way to reduce stress. A restorative yoga class can be particularly beneficial for those who have high blood pressure. Exercising, no matter the type, can be particularly helpful for women when they work out with a friend. Social support and talking out problems with a friend is a proven stress-fighting technique for females. Add your BFF to a spin class or a walk, and you have an extra-strength stress treatment.
Taking your daily dose of exercise is also a key factor in maintaining a healthy weight. Ninety percent of participants in the National Weight Control Registry report exercising daily. This daily dose of activity can also help keep blood sugar levels in check. Exercise improves insulin sensitivity, allowing it to do its job more efficiently. When the hormone insulin is working as it should, it helps shuttle glucose out of the blood stream and into the cell for fuel. If it’s not working efficiently, glucose levels in the blood stream rise and damage the arteries. The damage to the arteries makes them susceptible to atherosclerosis, which can then lead to heart attack or stroke.
Educating women about this “wonder drug” for reducing heart disease and about their unique risk factors is an important mission. You can do your part to spread the message in February by wearing red, sharing the facts with women in your life and getting involved with GoRed activities in your area.
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Heart Disease: Women’s Public Health Enemy No.1 originally appeared on usnews.com
