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Heart Disease, cancer, stroke, chronic lower respiratory diseases, and Alzheimer’s disease are the leading causes of death among women in the United States.
There is much women can do to lower their risk of being impacted by these threats.
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Heart disease isn’t something that women can ignore. True, men suffer from more heart attacks, but the risk of death from heart disease is higher for women, cautions Dr. Stuart Christenson, McFarland Clinic Cardiologist. Fortunately, prevention plays a significant role for women hoping to avoid heart disease. “Risk factors such as age, smoking, and abnormal cholesterol appear to be particularly important in women,” says Dr. Christenson.
“Smoking has been associated with a large proportion of cardiac events in women,and heart risk is elevated even with minimal use of tobacco,” says Dr.Christenson. If you currently smoke, quitting can have a significant impact on your heart health. “Cessation of smoking in women is associated with a rapid reduction in the risk of heart attack,” he adds.
Shoot to maintain a body mass index (BMI) of 19 to 25 and a waist circumference less than 35 inches.
Consider adding omega-3 fatty acids into your heart healthy diet.
Aim for moderate intensity physical activity for at least 30 minutes a day most days of the week. If you’re working on losing weight, increase the amount to 60 to 90 minutes.
Diabetes, high blood pressure, and abnormal cholesterol levels are all risk factors for heart disease, so working with your provider to keep these conditions under control is highly beneficial.
Have a conversation with your provider regarding which medications are beneficial for you and what you should avoid. For instance, women who smoke should avoid oral contraceptives. Likewise, an over-the-counter medication may be helpful for some women hoping to lower their risk of heart disease: “Aspirin (81 mg) may be considered in women over 65 years of age if there is not an increased risk of bleeding,” says Dr. Christenson.
Although we haven’t determined all of the risk factors associated with different types of cancer, there are many prevention steps we know lower a woman’s risk for developing cancer. Women have the means to reduce the risk of developing common cancers such as breast, colon, and lung. Avoidance of or limiting hormone replacement therapy, colonoscopy and cigarette smoking avoidance or cessation can all have a meaningful impact on your risk.
Lung cancer risk is largely a function of older age combined with extensive cigarette smoking history. Exposure to secondhand smoke is also a significant risk factor. Refraining from smoking and limiting your exposure to secondhand smoke are the most important prevention steps to avoid lung cancer.
Obesity has been established as a factor that increases a woman’s risk for both breast and colon cancer, as well as various other cancers and conditions.
Excessive alcohol consumption is linked to an increased risk of colon cancer and other types of cancer as well.
Although regular breast screenings and colonoscopies cannot prevent breast or colon cancer, it is worthy of noting the role these screenings can have on catching cancer early and lowering a woman’s chance of death from the cancer. Removal of potentially precancerous polyps while getting a colonoscopy, however, can greatly decrease a woman’s chance of developing colon cancer.
There are certain risk factors for a stroke, such as family history and age, that a woman can’t control. There are still several prevention tips that will lower your likelihood of having a stroke. Although medical treatment at the onset of a stroke isn’t about preventing it, getting treatment quickly can prevent death.
As with heart disease, high blood pressure, diabetes, and abnormal cholesterol levels increase your risk of having a stroke. Maintaining a healthy weight is recommended to help keep these conditions under control or lower your risk for developing them altogether.
Aim for moderate intensity physical activity for at least 30 minutes a day most days of the week. If you’re working on losing weight, increase the amount to 60 to 90 minutes.
If you drink alcohol, moderate consumption – one a day for women – is recommended.
Smoking impacts your body in several ways that may make a stroke more likely, including causing your blood vessels to thin and inhibiting your body’s ability to circulate blood properly.
Work with your provider on establishing specific dietary limits, especially if you are trying to manage several chronic conditions. In general, avoiding foods high in saturated fats, cholesterol and salt are beneficial when trying to prevent a stroke.
Chronic lung conditions like bronchitis and emphysema (as well as COPD, which is often a combination of these two diseases) are not curable, but a lot can be done to prevent them.
The primary prevention tip to prevent these diseases is to refrain from smoking, and while older women who have been smoking or exposed to secondhand smoke for a long period are more likely to be afflicted, younger women have to realize they can be impacted as well.
“[COPD] is not a disease just for the elderly – it is very important if you are experiencing any symptoms of increased shortness of breath, or increased coughing with or without phlegm, you need to see your doctor and have this evaluated,” says Rhonda Rotert, physician’s assistant at McFarland Clinic.
The best way for a woman to lower her chance of being impacted by a lung condition is to not smoke and to avoid secondhand smoke as much as possible. Breathing tobacco smoke irritates your airways and destroys the stretchy fibers in the lungs with long-term exposure, making your lungs less effective at breathing.
Although tobacco smoke is the primary cause of chronic lung conditions, limiting your exposure to hazardous air pollution and wearing the appropriate protective gear while exposed to chemical fumes are also recommended.
Helping a loved one quit smoking can be beneficial for their lung health and potentially yours as well.
Unfortunately, at this point there is no definitive way to prevent Alzheimer’s disease, but you may be less likely to be impacted by it by following a few tips.
Although there is no definite link, some research has suggested a correlation between smoking and an increased likeliness of getting Alzheimer’s disease
Moderate physical activity, as well as activities that stimulate you mentally, may make you less likely to get Alzheimer’s disease or another type of dementia.
Diets high in fruits and vegetables and lower in red meat and dairy may impact your likeliness to develop Alzheimer’s disease.
High blood pressure, diabetes, and abnormal cholesterol levels may make you more likely to be afflicted with dementia.
