Treat Your Heart Like Royalty

You work hard, take care of your family, lend an ear to listen and shoulder to cry on for friends, put on a happy face when other need it...but what do you do for yourself?

Recent studies Recent studies sponsored by the National Heart, Lung and Blood Institute show that work and family stress raise women's chances of heart attacks dramatically. 

According to the American Heart Association, every minute in the United States, someone's wife, mother, daughter or sister dies from heart disease, stroke or other form of cardiovascular disease (CVD). And more than one in three women is living with CVD, including nearly half of all African-American women and 34 percent of white women. Although heart disease death rates among men have declined steadily over the last 25 years, rates among women have fallen significantly less.

Stress leads to heart disease, and heart disease leads to death. So what can women do to reduce stress? The National Mental Health Association offers some suggestions to help reduce and cope with stress. Some help immediately, and take a little time.

• Be Realistic. If you feel overwhelmed, try to start saying no. You may be taking on more responsibility than you can handle at the time. This might seem easier said than done, but start with the small stuff, and see if it makes a difference in your day to have 30 extra minutes.
  
• Shed the Superhero Costume. No one is perfect. Give yourself a break. Reach a balance about what really needs to be done and don't hesitate to ask for help if you need it. Also be willing to make adjustments when necessary (So you leaped over a crack in the sidewalk instead of a tall building. So what? You tried your best).
  
• Don't Look Too Far Ahead. The wisest advisors tell us to "take one thing at a time." This philosophy can do wonders for people under stress. Sometimes even everyday, ordinary work can seem out of control. Focus on one task at a time, not the whole basket. Little steps are a lot easier to take than one big leap.
  
• Be Flexible. You can tell a person's age not by years, but by flexibility. Don't stand on stubbornness. If you know you're right, be firm, but be calm and rational. However, also be willing to listen to other's opinions and compromise if possible. If you're willing to give a little, the other person may do the same. The result may be a better solution.
  
• Take Time-Outs. Schedule time to do the things you enjoy.
  
• Exercise. We've all heard that exercise effectively addresses a number of health conditions. Twenty to 30 minutes a day of some type of exercise may relieve that extra tension and stress. Click here for some easy ways to add exercise in your day.
  
• Lead a Healthy Life. Good nutrition can make a difference. The fuel you eat will influence the way you feel. It's true - an apple a day keeps the doctor away.
  
• Tap Into Your Spirituality. Many people enjoy the peace of mind that comes with being attentive to their spirituality.
  
• Easy On The Criticism. Don't be so hard on your spouse, partner, child, manager or coworker if they do not measure up to your standards. Everyone is unique and has their own strengths and shortcomings.
  
• Communicate. Share feelings. Talk. You may not be the only one having a bad day. Also, keep in touch with friends and family.
  
• Get a Massage. Schedule time for a massage is a great way to release the stress of a hectic day and reinforce the benefits of "the power of touch."
  
• Be a Volunteer. Helping others is a great way to get your mind off your worries and channel your energy into something positive. Volunteering also keeps things in perspective and reminds us of the grander scheme of things.
  
• Consider Counseling. A much more commonly used tool, counseling often helps people clear their minds, get an objective opinion, and get back on track. It's not a sign of weakness to get help, but a sign of strength - because you're helping yourself.
  
• Eat Chocolate. Really! Well, maybe not chocolate specifically, but treating yourself every now and then is key to happiness. Just a little bit of a special treat can go a long way, but be sure to keep your treats in balance.
  
• Get Some Shut-Eye. Sleep is not just important for growing children; adults need it, too. Studies show that over time, chronic sleep deprivation may lead to an array of serious medical conditions including obesity, diabetes, heart disease, and even early mortality.

The bottom line is this: please don't let anxiety ruin your day - or your heart health.

For more information on how you can reduce stress and improve your personal stress management techniques, please talk to your doctor. If you're looking for a doctor, feel free to use our green "Find a Doctor" tool on this page.