Women's Heart Day: Prioritizing Heart Health with Functional Medicine
Functional Medicine Tips for Women's Heart Health
1. Balance Blood Sugar
Fluctuations in blood sugar can contribute to inflammation and insulin resistance, both of which increase heart disease risk. Focus on whole, unprocessed foods with fiber, healthy fats, and lean protein to stabilize glucose levels.
2. Support Healthy Cholesterol and Blood Pressure
Instead of simply lowering cholesterol, functional medicine looks at lipid particle size, and importantly, inflammation, and oxidative stress, which oxidize the cholesterol allowing it to become damaging. Of note is the fact that cholesterol is produced in the body as a protective mechanism. Focusing on the root causes like inflammation and oxidative stress, is a smart strategy for heart health for woman. Include heart-healthy fats like avocado, olive oil, and wild-caught fish. For blood pressure, magnesium-rich foods (spinach, pumpkin seeds) and nitric oxide boosters (beets, arugula), and anti-inflammatory omega- 3 fatty acids (fish oil) can help.
3. Manage Stress and Sleep
Chronic stress increases cortisol levels, leading to inflammation and higher heart disease risk. Try stress-reducing practices such as meditation, breathwork, or gentle movement. Breathing techniques can switch your sympathetic nervous system response (fight or flight) to a parasympathetic nervous system response (rest and digest) very quickly.
Try some HeartMath, heart-focused breathing, or some vagus nerve work to lower cortisol, calm the nervous system and support heart health. Prioritize sleep hygiene by maintaining a consistent bedtime and reducing blue light exposure at night. Good sleep is critical for your health is SO many ways, lowering inflammation and supporting adrenal health, but also helping brain health as the glymphatic system in the brain clears out the metabolic waste in the central nervous system while you sleep.
4. Nurture Gut Health
An imbalanced gut microbiome can contribute to systemic inflammation, which affects heart health. Consume fermented foods like sauerkraut and kimchi, fiber-rich vegetables, and prebiotic foods like garlic and leeks to support a healthy gut.
You are not healthy if your gut is not healthy! In functional medicine we use a systems biology approach to optimizing health, and gut health is at the forefront and connected to everything else.
5. Move with Intention
Daily movement is essential, but it doesn't have to mean intense workouts. A mix of strength training, walking, and mobility exercises can improve circulation, support metabolic health, and reduce stress. As an exercise physiologist, when I worked at the weight management center at a local hospital, my mantra was "Our bodies are meant to move!!" The patients loved me and called me the "kinder, gentler exercise physiologist!" because I encouraged, and counted, all types of movement in their health journey.
6. Optimize Hormonal Health
Estrogen plays a protective role in cardiovascular function. As women age, especially during perimenopause and menopause, it's important to support hormonal balance through phytoestrogenic foods (flaxseeds, lentils) and adaptogenic herbs like ashwagandha.
This Women's Heart Day, February 7,2025, take a proactive approach to heart health by addressing nutrition, stress, movement, and lifestyle. Small, intentional changes can make a significant impact on long-term well-being.
