Full Spectrum Wellness Podcast
Full Spectrum Wellness Podcast
Heart Health for Women's Wellness | Episode 40
Discover the heart-healthy truths you've been missing, especially if you're a woman navigating through life's complex health landscape. This episode peels back the layers of heart disease, revealing the silent risks that too many women overlook. We shine a light on the subtle signs of heart distress and the influence of hormonal changes, pregnancy complications, and lifestyle choices like smoking and inactivity that uniquely impact women's cardiac health. Our conversation doesn't stop at identifying the issues; it's a rallying cry for action, empowering you with the wisdom to take charge of your heart health through a blend of nutrition, physical activity, and stress management techniques.
Heartfelt self-care isn't just a luxury; it's a necessity that we too often neglect. As the host, I invite you into a space where emotional and physical well-being intersect, sharing the restorative power of sleep, the therapeutic role of sound, and the resilience of the human spirit. This episode is a heartfelt invitation to embrace the joy in taking care of your heart, with practical advice on heart-healthy diets and the tranquil power of mindfulness practices. Tuning in is more than just an act of learning—it's a step towards prioritising your heart health with every beat.
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*This podcast does not provide medical advice, diagnosis or treatment and its contents are intended for informational purposes only.
Welcome to episode 40 of our Full Spectrum Wellness podcast. I'm so happy and excited to be back here with you for our 40th episode. This episode is dedicated to heart health, with a particular focus on the wonderful women in our lives and in this world. Whether you're listening on a brisk morning walk, during your commute to work or as you unwind for the day, I invite you to join me on this journey to understanding and nurturing our heart health. Heart disease is often considered a condition that predominantly affects men, but it's actually the leading cause of death for women worldwide. The narrative that heart disease is a man's disease has led to the underrepresentation in research and a gap in awareness amongst women. Today, we're going to change that narrative by shedding light on the unique risks, symptoms and preventative strategies for heart health in women. Firstly, let's talk about the risk factors. Understanding risk factors is our very first step to improving heart health. While some risk factors, like age, family history and genetics, are beyond our control, there are several lifestyle choices that significantly impact heart health. These include smoking, leading sedentary lifestyle, having a poor diet and excessive alcohol consumption. Women face unique challenges when factors such as hormonal changes during menopause occur, pregnancy complications like gestational diabetes, hypertension or preeclampsia, and certain also immune diseases also play a crucial role and disproportionately affect women's hearts. Moreover, the stress of juggling multiple roles in life can exacerbate these risks, highlighting the need for awareness and action. The symptoms of heart disease can differ subtly in women compared to men. Symptom recognition in women requires a keen, informed eye. The classic chest pain is but one piece of the puzzle. While chest pain is a common symptom for both men and women, women are more likely to experience subtle, more often misleading symptoms like fatigue, indigestion, shortness of breath, nausea or vomiting, and discomfort in the neck, jaw and upper back. These signs are easy to dismiss, but they are crucial indicators of heart distress, so it's crucial for women to recognise these less typical symptoms and seek medical attention promptly. Now, embracing a holistic approach to heart health can be incredibly empowering. As a holistic therapist and wellness coach, I believe in the power of integrating physical, mental, emotional and spiritual well-being to support heart health. So let's explore some strategies.
Speaker 1:Firstly, nutrition A heart healthy diet is one that's rich in fruits, vegetables, whole grains, lean protein and healthy fats, foods like salmon rich in omega-3 fatty acids, and blueberries that are packed with antioxidants. These are fantastic choices, and reducing salt and processed foods is equally important to maintain a healthy blood pressure level. Then we've got physical activity. Regular exercise is the cornerstone of heart health, so activities like walking, yoga and swimming not only strengthen your heart, but they also reduce stress. Now it's recommended that you aim for at least 150 minutes of moderate intensity aerobic activity or 75 minutes of vigorous activity each week. Exercise should be a celebration of what our bodies can do, not a punishment. The fine joy in movement, be it through dance, yoga, walking or any activity that brings you happiness. Regular physical activity strengthens the heart, improves your mood and enhances your energy levels.
Speaker 1:Then we move on to stress management. In our fast-paced world, stress can seem like a constant companion, but its impact on our hearts is anything but benign. Reducing, stress-reducing practices like mindfulness, meditation or even practicing a hobby that brings you joy can have profound effects on our heart's health. As a practitioner and lover of sound therapy, I've seen first-hand the transformative power of soundbath meditations in reducing stress and fostering a deep sense of peace. Then we move on to sleep. Sleep is the unsung hero of heart health. Hearty sleep acts as a restorative balm, healing and rejuvenating our hearts. So try to cultivate a serene bedtime routine, prioritise a comfortable sleep environment and aim for 7-9 hours of restful sleep each night.
Speaker 1:Now we've explored the essentials of physical wellbeing, but let's not forget heart's emotional and social dimensions. Our emotional states and our social connections play pivotal roles in our heart health journey. So how can we nurture our hearts beyond the physical? Well, it's really important to nurture our emotional wellbeing. Emotional wellbeing is a cornerstone of heart health. Stress, anxiety and depression can have direct impact on our cardiovascular system, affecting our heart rates, blood pressure and even our heart's electrical stability. Emotional resilience can shield our hearts in more ways than one. It's important to recognise and honour our emotions, so emotional awareness is really important. Stress, sadness, anxiety and even joy have direct impact on our heart health. By becoming more aware of our emotional states, we can take proactive steps to manage stress and seek joy and contentment in our daily lives.
Speaker 1:Now there are lots of practices for emotional resilience, so techniques such as deep breathing exercises, mindfulness and journaling can significantly contribute to emotional resilience. These practices help in managing stress and reducing its impact on our heart. Engaging in activities that you love and that bring you joy are not just good for the soul, but beneficial for your heart too, and importantly for me as a sound therapy practitioner the role of sound therapy. I cannot stress enough the power of sound to heal and soothe the emotional heart, whether through music or sound bath meditations or even the calming sounds of nature. Integrating sound therapy into your wellness routine can have profound effects on reducing stress and fostering emotional balance. And then we've got mindfulness and meditation. These practices are not just trends, they are tools for life. So, bringing awareness to the present moment, we can mitigate stress and its effects on our hearts. Even if it's just for a few minutes a day, it can make a real, significant difference. And then we've got expressive therapies, like arts, music and dance therapy. These provide outlets for expressing emotions that words just cannot capture, and these therapies can lower stress levels, elevate the mood and, by extension, promote heart health. And gratitude practice cultivating a habit of gratitude can shift our focus from what's lacking to what's abundant in our lives, and this reduces stress and promotes a sense of wellbeing that supports heart health.
Speaker 1:And let's not forget the power of community. Human connection is vital for our emotional and heart health. Feeling supported, valued and connected can improve our heart health by reducing stress, depression and anxiety. And how do we foster that power of community? Well, we can seek support. Heart health is a journey best shared, whether it's family, friends or support groups. Having a network of support can provide encouragement, advice and a sense of belonging. For women especially, community support can be instrumental in navigating the unique challenges and stresses that affect our heart health To building healthy heart communities. Engaging in community activities or wellness groups or online forums that are focused on heart health can be incredibly rewarding. Sharing experiences, challenges and successes creates a collective knowledge base and a motivational environment that can inspire positive changes in lifestyle and mindset. So maybe think about joining a heart health support group, whether it be in person or online, this can provide a sense of belonging and a shared purpose. And what about volunteering? You can give back to the community. This has been shown to improve heart health by lowering blood pressure and reducing stress, and it also provides a sense of purpose and connection and building strong relationships. So investing time and energy in nurturing relationships with friends and family can act as a buffer against stress and loneliness, both of which adversely affect heart health.
Speaker 1:As we edge closer to the end of today's episode, I want to leave you with some food for thought. Heart health is more than just a medical concern. It's a reflection of our lifestyle or emotions and our connections with others. It's about finding joy in movement, peace in stillness, nourishment in food and loving relationships. And I want to share with you some actionable tips for everyday heart health. And the first one is start small. Small changes are much more sustainable. Swap out one unhealthy food for a healthy option, add a 10 minute walk to your routine or just spend a few minutes each day in meditation.
Speaker 1:Number two is listen to your body. Your body gives you cues. If something feels off, don't hesitate to seek professional advice. Early intervention can make all of the difference. Number three is celebrate progress. So every step towards a healthier heart is a victory. Celebrate your progress, no matter how small. It's about progress, not perfection.
Speaker 1:Number four is to commit to regular checkups. Regular screenings and checkups are essential for early detection and management of heart health risks. So when was the last time you checked your blood pressure? Number five is embrace a healthy heart lifestyle, corporate balance, nutrition, regular physical activity and stress reducing practices into your daily routine. And number six cultivate emotional and social well-being. So prioritize emotional self-care and build supportive, heart-healthy relationships and communities. I want to remind each of you to listen to your body and advocate for your heart health. So, as I said, regular checkups, being aware of your body's signals and having open conversations with your healthcare providers about your heart health is crucial.
Speaker 1:As we come to the end of this episode, I encourage you to reflect on the small changes that you can make in your daily life to support your heart. Whether it's incorporating more heart-healthy foods in your diet, taking that daily walk or finding moments of calm in your busy day. Each step is a move towards a healthier heart. And remember, the journey to a healthier heart is a journey of love love for yourself, love for your body and love for your well-being. Thank you for joining me today on the Full Spectrum Wellness podcast. I really do hope this episode has inspired you to prioritize your heart health and has equipped you with the knowledge to do so. Remember, taking care of your heart is an act of self-love and an investment for your future. For more wellness tips and insights, follow the Full Spectrum Center Limited on social media and visit our website. Until next time, stay well, stay connected and remember your heart health is in your hands.
