Valentine’s Day - Take Care of Your Heart

February is full of heart emojis. 💘

But it’s not just Valentine’s Day — it’s also Heart Health Awareness Month.

We chat with our girlfriends about all matters of the heart. Breakups. Marriage. Crushes. Red flags. Green flags.

But the heart conversation we don’t have often enough?

Heart disease is the leading cause of death in women.

According to the American Heart Association, nearly 1 in 3 female deaths each year is caused by cardiovascular disease — more than all cancers combined.

And for women in midlife, risk quietly rises.

Why Menopause Changes Your Cardiovascular Risk

As estrogen declines during perimenopause and menopause, several cardiovascular risk factors increase, including:

• Higher LDL cholesterol
• Increased visceral fat
• Elevated blood pressure
• Increased systemic inflammation
• Changes in blood vessel function

This shift doesn’t happen overnight. It accelerates gradually.

And there’s another factor layered into this transition that many women underestimate: Sleep.

The Overlooked Link Between Midlife Sleep & Heart Disease

The American Heart Association studied sleep and cardiovascular disease in women and found:

Midlife → higher risk of insomnia and fragmented, poor quality sleep due to perimenopause and menopause
Poor sleep → higher cardiovascular risk

Sleep isn’t just about feeling rested. Poor sleep is associated with:

• Higher blood pressure
• Increased inflammation
• Insulin resistance
• Metabolic changes that elevate heart disease risk

If you’ve been struggling with sleep in midlife, it’s not “just hormones.” It’s connected to bigger systems in the body.

Heart Attack Symptoms in Women Can Look Different

Know the signs. Women don’t always present with the “classic” heart attack symptoms you see in the movies - they're more subtle:

• Unusual fatigue
• Shortness of breath
• Nausea
• Jaw, neck, or back pain
• Subtle pressure rather than dramatic chest pain

Awareness matters.

What Actually Protects Your Heart

Cardiology guidelines consistently recommend:

✔ 150 minutes of moderate movement per week
✔ Strength training in midlife
✔ Prioritizing sleep quality
✔ Managing chronic stress
✔ Knowing your blood pressure, cholesterol, and family history

Chronic stress increases inflammatory markers associated with cardiovascular disease.
Poor sleep duration and quality independently raise cardiovascular risk.

This isn’t about perfection. It’s about consistency.

Valentine’s Day - Take Care of Your Heart

Romantic love is beautiful.

But the long game is how you treat your body.

Walk with friends.
Lift something heavy.
Schedule your annual checkup.
Turn your phone off earlier.
Eat your vegetables. (the lasagna too.)
Sleep (or try).

Comfort isn’t lazy.

Rest isn’t weakness.

Taking care of your heart — literally and figuratively — is one of the most loving things you can do for yourself.

Sources:

https://www.heart.org/en/news/2024/10/16/hot-news-flash-menopause-can-impact-a-womans-heart-health 
https://www.heart.org/en/news/2023/02/20/the-connection-between-menopause-and-cardiovascular-disease-risks https://drmaryclairehaver.substack.com/p/the-silent-killer-women-heart-disease
https://www.cdc.gov/heart-disease/about/women-and-heart-disease.html https://www.heart.org/en/news/2024/02/09/the-slowly-evolving-truth-about-heart-disease-and-women
https://www.ahajournals.org/doi/10.1161/CIR.0000000000001123
https://www.ahajournals.org/doi/10.1161/CIR.0000000000000912
https://www.ahajournals.org/doi/10.1161/CIR.0000000000000444
https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.123.066491