Go Red For Women this Friday

Wear Red, Think Red, Go Red For Women

This Friday, February 7th, the American Heart Association wants us to focus on women.  By wearing red this Friday, we are standing together as one unifed team: "Team Woman", to raise awareness about the prevalence of heart disease in women. 

Heart disease is the No. 1 killer of women, it kills woman more frequently than men and surprisingly is more deadly than all forms of cancer combined.  We don't have to accept this fate.  By changing certain behaviors, we can reduce our risk of heart disease by 80%.

Women are often so busy taking care of everyone else, that we neglect to consider ourselves.  Ask any mom, businesswoman or caretaker; chances are, we rarely put our own needs first. But what would happen if we were suddenly too sick to take care of our family or go to work? The bottom line is prevention. We have to make time and invest in our health — for ourselves and the people who depend on us.

Practice stress management techniques to reduce stress in your life every day. Take time to relax. Take 15 to 20 minutes a day to sit quietly, relax, breathe deeply and think of a peaceful situation. During this time, your body and mind can calm down and decompress. Worry less. The act of worrying can add a significant amount of stress onto our lives. Try to take deep breaths, repeat positive affirmations and adopt a positive outlook on your life.

Whatever it is, do something that can make the stress melt away.

By 40, some women have already made physical activity part of their daily life, but if you haven’t, it can seem like a chore. Between family and work, it may be difficult to make time for yourself, but it is critical for your health. Regular physical activity (40 minutes three to four times per week) can improve your blood pressure and HDL “good” cholesterol, reduce your chances of developing diabetes, and strengthen your heart. Jogging and yoga are great activities to keep you heart healthy. You can also incorporate core strengthening exercises once a week to help prevent core weakening, which happens as we age.

Whenever you eat or are cooking for yourself or your family, have meals that help maintain your heart health. They can still be delicious! Focus on including foods that are nutrient-dense like colorful veggies and fruits, fiber-rich, whole-grains, lean meats, skinless chicken and fish rich in omega-3s, and fat-free, 1 percent fat and low-fat dairy. These foods can give your heart the nutrients it needs as well as improve your cholesterol and blood pressure. Try one of Go Red For Women’s heart-healthy recipes and get more expert tips to eat healthy.

In addition to blood pressure checkups and other heart-health screenings, you should have your blood sugar level tested by the time you’re 45. This first test serves as a baseline for future tests, which you should have every three years. Here are the tests you should have:

• Weight and Body Mass Index
• Waist Circumference
• Blood Pressure
• Cholesterol
• Heart Exam
• Fasting Blood Glucose

Your quality of sleep can impact your heart health. The American Heart Association recommends adults get six to eight hours of sleep per night. Are you getting enough? If not, try to move your schedule around to accommodate a restful night’s sleep.

Learn more ways to prevent heart disease on Go Red For Women.  Talk to your PCP and gynecologist about ways you can personally reduce your risk of heart disease.  For more information, or an appointment with Dr. Susan Malley, in Somers, please call: 914.277.4544.