In recent decades, more and more young women have been subject to heart attacks. The fact that they’re the leading killer for women in the U.S.is a worrying trend.
According to a recent paper presented by the American Heart Association and published in the renowned journal – Circulation – heart attacks in young women are on the rise. The research even goes as far as to suggest that more women need hospitalization following cardiac incidents than men in some states and overall.
As it stands, cardiovascular disease accounts for roughly 836,546 deaths each year in the USA, affecting both men and women. The good news is that young, able-bodied people can take several preventative steps to reduce their chance of getting heart disease. Lifestyle modifications and smart nutritional choices may sound logical enough, but some people – especially those with youth on their side – often neglect those choices for the here and now.
Here are some tips for young women on how to avoid getting involved with heart issues:
It’s no secret these days that regular, heart-pumping exercise is a good thing, although it also needs to be done in moderation like most things in life. Getting your heart pumping regularly to an elevated level is key to cardiovascular health and is a must for every person, young or old. Most experts recommend at least 20-30 minutes of cardiovascular-elevating exercise at least three times per week. This can include a brisk walk, jogging, or working out at the gym, among other physical activities.
Check Your Weight
The regular exercise will help to keep your weight in check, but obesity is one of the leading causes of heart disease, especially in younger people. Overweight people run the risk of developing heart disease and other cardiovascular issues early in life, so that exercise, along with a reasonably healthy diet is a must. Regularly checking yourself on a scale and keeping track of your weight is a great way to ensure you’re keeping things in check. It takes some commitment and discipline, but it’s well worth it.
You could ask 50 different people what their opinion on eating healthy is and you’d probably get 50 different answers. Some people swear by low-fat diets while others are Paleo diet enthusiasts all the way. And what about the Keto and Mediterranean diet aficionados? The truth of the matter is that plenty of greens, high-grade protein, and wholemeal grains are healthier than eating burgers, fries, and most of the processed foods on supermarket shelves. Eating healthy meals without too many calories, sugar, or salt is a great place to start.
Another major factor when it comes to heart attacks and cardiovascular disease is stress. In the modern era of today means plenty of potential stressors from too much screen time to overly taxing jobs and long commutes. Stress leads to inflammation, and that’s something that heavily influences cardiovascular disease. Regular meditation, especially in the morning, is one great way to start your day right and to keep the right focus and vibe till the evening.
Experts have found through a bunch of clinical studies and research that a good night’s sleep is key to a healthy heart. Young adults need between seven and eight hours of good quality sleep to keep their ticker healthy. Anything less than six hours a night of uninterrupted sleep and you’re potentially opening the door to cardiovascular issues later in life. Try to switch off from screens an hour before your bedtime and do your best to keep that bedtime as regular as possible.
While the above five tips are undoubtedly great advice for young women who want to keep their heart healthy, there are additional factors to consider. It’s also a well-established fact that cardiovascular disease is genetic and therefore, hereditary to a large degree. If you have a family history of heart disease, it’s worth informing your doctor about it. Eating well, getting regular exercise, and getting plenty of sleep are all vital, but some timely medical advice is also always a good thing.