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How To
Prevent Heart Disease For Women
After Menopause?
Part II
Following from my previous
article, here are the 7 tips that can help women prevent heart disease after
menopause:
Tip 1 Stop Smoking
Cigarette smoking is the leading
preventable cause of CHD in women. More than half of heart attacks in
middle-aged women can be attributed to smoking. For smokers who are determined
to quit, they can be referred to smoking cessation clinics by their doctor.
Tip 2 Reduce High Cholesterol
Dietary change and exercise are
good ways to reduce blood cholesterol. Regular exercise helps to raise the level
of good cholesterol and improve the overall cholesterol profile. However, if the
cholesterol level does not respond positively to such lifestyle changes, one
should seek help from the doctor for prescribing cholesterol-lowering
medication.
Tip 3 Control High Blood
Pressure
High blood pressure can be
controlled by adopting a low-salt diet, engaging in regular exercise, weight
reduction and appropriate medications.
Tip 4 Manage Diabetes
Mellitus
A high level of sugar in the blood
accelerates the thickening and narrowing of blood vessels in the heart. Diabetes
can be managed through weight reduction, exercise and medication.
Tip 5 Engage in Regular
Exercise
Lack of exercise makes the heart
and body unfit, increasing the risk of high blood pressure, diabetes, obesity,
and high levels of cholesterol. Exercises such as brisk walking, jogging,
bicycling or swimming are good for the heart. When engaging in an exercise
program, a cautious start with a gradual increase in intensity is important. A
regular schedule should be set and adhered to. Start with short bouts of
exercise such as 15 20 minutes on alternative days and gradually increase the
intensity of exercise until you reach the goal of 30 minutes daily. Most
importantly, obtain a general cardiovascular assessment from a doctor before
commencing any exercise regime.
Tip 6 Maintain a Healthy
Weight
The heart of overweight person
needs to pump harder and consumes more oxygen. Overweight also increases the
risk of hypertension and diabetes. Obesity can be measured using the waist-hip
ratio (waist circumference divided by hip circumference) or body mass index (BMI
body weight in kilograms divided by square of height in meters). For women, a
waist-hip ratio of greater than 0.9 is considered as high risk for heart
disease. Likewise, a person with BMI greater than 25 is considered overweight.
For one whose BMI is above 30 is considered obese. Regular exercise and a
reduced calories diet can help to achieve or maintain ones ideal weight.
Tip 7 Manage Stress
When a person is under mental
stress, the heart pumps faster and the blood vessels constricted. To guard
against under stress on the heart, one should try to arrange a sensible work
schedule with adequate periods of rest and relaxation in between. Stress
management techniques such as deep breathing, muscle relaxation, and regular
exercise can also help reduce stress.
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