Health Facts Every Woman Should Know

Many women juggle careers, family, relationships, and caregiving—often while putting their own health last. Understanding a few essential facts about conditions and symptoms in the female body can help women take charge of their health at every stage of life. 

Heart Health

The number one cause of death among women in the United States is cardiovascular disease (including heart attack and stroke). More than 60 million women—about 44 percent—are living with some form of cardiovascular disease. Yet many still assume it is primarily a men’s issue.

High LDL (“bad”) cholesterol levels and high blood pressure are major contributors to heart disease. Additional risk factors include diabetes, smoking, low HDL (“good”) cholesterol, excess body fat, physical inactivity, heavy alcohol use, stress, and depression. Studies have found the menopause transition is associated with changes in body composition, cholesterol, and measures of vascular health which can increase a woman’s heart disease risk.

Heart attack symptoms in women are not necessarily the same as those in men and are often very different from the dramatic chest-clutching often portrayed on television.

Heart attack warning signs may include:

• Pressure or heaviness in the chest or upper back
• Pain between the shoulder blades
• Shortness of breath
• Cold sweats
• Dizziness or light-headedness
• Nausea
• Sudden, unexplained fatigue

Any of these symptoms warrant immediate medical attention.

Protecting Your Heart

There are a number of steps you can take to keep your heart healthy:

• Know your numbers. Keeping blood pressure, blood sugar, and cholesterol in healthy ranges can dramatically lower the likelihood of heart attack and stroke
   
• Watch what you eat. Food choices play a major role in prevention. Limit foods containing saturated fat and cut back on intake of sodium (salt) and added sugars.
   
• Avoid tobacco. Smoking damages blood vessels, promotes plaque buildup in the arteries, and reduces oxygen in the blood, which significantly increases heart attack risk.
   
• Stay active. Aim for at least 150 minutes of activity each week. Even short bouts of activity are good for your heart.
   
• Limit alcohol. If you do drink, limit yourself to no more than one drink a day. Don’t start drinking to lower heart disease risk—and don’t drink during pregnancy.
   
• Manage stress. Consider healthy coping strategies such as yoga, meditation, and deep breathing.
   
• Get adequate sleep. Getting enough sleep helps manage stress and allows the body to repair itself.

With the right habits and awareness, heart disease can be prevented or the onset delayed.

Strong Bones for Life

Women account for about 80 percent of Americans with osteoporosis, a condition of weak bones that increases fracture risk. Smaller bone size, the sharp decline in estrogen at menopause, and decreased physical activity contribute to risk. Research suggests that up to 20 percent of bone loss can occur after menopause.

Signs may include back pain from tiny spinal fractures, loss of height, a stooped posture, and breaks or fractures in the hip, wrist, or spine.

These habits can make help you maintain bone health:

• Eat well. Get adequate calcium and vitamin D. Your healthcare provider can help determine if you need any supplements.
   
• Stay active. Weight-bearing and resistance exercises help preserve bone.
   
• Avoid tobacco. Smoking limits blood flow to bones, slows bone formation, and reduces calcium absorption.
   
• Limit alcohol. Regular intake of more than two drinks a day is associated with a significant increase in fracture risk.
   
• Schedule regular checkups and screenings. Because osteoporosis is a “silent” disease, regular checkups and screening (via DEXA scan) as recommended by your healthcare provider allow for early detection of bone loss before it becomes severe, enabling proactive treatment.

Working to maintain bone health as you age can help preserve mobility, independence, and quality of life.

Mental Health Matters

Women are about twice as likely as men to experience depression or anxiety. Hormonal changes, caregiving stress, social pressures, and economic factors all play a role.

Some mental-health conditions are linked to specific life stages, including depression during or after pregnancy, mood changes related to the menstrual cycle, and emotional shifts during the transition to menopause (perimenopause).

Mental health symptoms that deserve attention include:

• Persistent sadness or hopelessness
• Changes in sleep, appetite, or energy
• Irritability or anger
• Social withdrawal
• Excessive worry
• Physical complaints without a clear cause
• Extreme mood swings
• Thoughts of death or suicide

Mental health disorders are medical conditions, not weaknesses—and they are treatable. A primary-care clinician can screen for concerns and refer patients to specialists such as psychologists, psychiatrists, or clinical social workers.

Daily habits that support emotional well-being include regular physical activity, healthy dietary intake, adequate hydration, limiting caffeine and alcohol, maintaining a consistent sleep schedule, practicing relaxation techniques, and staying socially connected.

The Bottom Line

Heart disease, bone loss, and mood disorders are not inevitable parts of aging. With regular screenings, informed lifestyle choices, and open communication with healthcare providers, women can greatly reduce their risk of developing these common problems and preserve or improve their quality of life as they age.

Taking time for preventive care—checking blood pressure, scheduling a mammogram, remaining physically active, getting adequate sleep, limiting exposure to tobacco and alcohol, managing stress, or asking for mental-health support—is not indulgent. It is essential.

Your health is worth the investment—today and for decades to come.

This article originally appeared in the Tufts Health & Nutrition Letter, published each month by the Friedman School of Nutrition Science and Policy.