A Test to Outsmart the #1 Killer of Midlife Women

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Understanding the Real Enemy

As midlife women, we're conditioned to fear certain health threats, with cancer often being at the forefront. But did you know that cardiovascular disease is actually twice as likely to be the cause of death compared to cancer in the United States? This might be surprising, as a survey by the American Heart Association reveals that awareness is shockingly low—only 44% of women knew this fact in 2019. It’s time we shift focus and tackle this silent threat head-on.

Understand Your Risk

Did you know that the death rate from heart disease is rapidly increasing among women aged 45 to 64? Despite this alarming fact, awareness is dwindling. By ignoring this, we risk missing the chance to prevent unnecessary early deaths. Knowing your cardiovascular health isn't just about avoiding bad news at the doctor’s office—it's about securing a healthier, longer life.

Key Heart Health Metrics to Live By:

VO2 Max: The Hidden Hero

Your VO2 max is more than a number; it’s a crucial predictor of mortality. It reflects your ability to perform sustained physical activity, predicting death from any cause more accurately than smoking or diabetes. If you're committed to health, consider it the top test to include in your wellness routine.

Blood Pressure: The Obvious, Yet Overlooked Measure

Right under our noses is blood pressure—a key indicator that's easy to overlook. Each increase of 20 systolic and 10 diastolic doubles your risk of cardiovascular disease. It's simple to track and manipulate, so don’t neglect this lifesaver tool.

Heart Health in 60 Seconds: Measuring Heart Rate Recovery

Want a quick and easy insight into your heart health? Measure your heart rate recovery. It involves calculating how much your heart rate decreases after high-intensity exercise—the faster, the better. If your rate drops over 30 beats per minute, you're on the right track. But if it's less than 15, it’s time for interventions.

Lifestyle Habits for a Healthier Heart:

Build Your Aerobic Fitness

How’s your cardio routine? Improving your aerobic fitness impacts all heart health metrics, from VO2 max to heart rate variability. As the years go by, aim to train, not just exercise. Embrace both high-intensity and low-intensity schedules for best results.

Prioritize Sleep and Manage Stress

Quality sleep can't be overstated. Less than six hours a night increases your cardiovascular risk significantly. Coupled with effective stress management, you can influence your rest-and-digest system positively.

Embrace Cold Therapy

Cold therapy, whether through water immersion or cryotherapy, can enhance parasympathetic health. It’s a refreshing pathway to improve your cardiovascular resilience.

It's Up to You

Listen to the episode for full information about how measuring your Heart Rate Recovery can help you have the power to transform your journey into your later years. By making small lifestyle changes now, you'll enjoy a dynamic, healthier life well into your eighties and nineties. Start with measuring your heart rate recovery and sustain this change with consistent efforts. Carve out your health journey—because not being normal can be your new normal.