Your Guide to Heart Health Awareness Month

This month marks Heart Health Awareness Month, a key time for the nation to be prioritising their heart health. The need to prioritise this couldn’t be greater for women, with the latest statistics showing that over half a million Australian women have been impacted by a heart health conditioni. This emphasises the importance of shifting the narrative about heart health being a predominantly male health issue and advancing women’s knowledge about holistic approaches to support their heart health. A recent study published in Nature underscores the supportive role that positive social connections and mitochondrial health play as part of these holistic heart health strategies.

The latest data from the Australian Institute of Health and Welfare (AIHW) shows that heart health is a significant health challenge for Australian women, with an estimated 510,000 Australian women experiencing a cardiovascular event. For women, a heart health condition can present at any life stage, but the risk increases significantly around menopause. As we are known for putting our own health last, it’s no surprise that the Heart Foundation asserts that heart healthcare for Australian women is generally under-represented in terms of recognition, diagnosis and research – prompting increased efforts to turn this around for a more universal approach.

Encouraging Australian women to take a more proactive approach to their cardiovascular health can help to address this disparity and pave the way for change. According to health experts, this means prioritising healthy ageing and making some modifiable lifestyle changes.

Loneliness in focus as a lifestyle factor

Demonstrating the impact of lifestyle choices and the positive role that social connections can play, a recent study published in Nature revealed that social isolation and loneliness could increase the risk of and worsen outcomes of cardiovascular eventsvi.

“Cardiovascular health is deeply intertwined with how we live, connect, and care for ourselves,” explained Dr. Ross Walker, Australia’s leading integrative cardiologist. “Evidence shows that factors like stress, loneliness, and inflammation can contribute to poorer outcomes. A balanced lifestyle that includes meaningful social interactions, alongside physical and dietary health, is essential for protecting your heart.”

Putting the Microscope on Mitochondrial Health and Ubiquinol

Looking at it from a cellular level, mitochondrial health and Ubiquinol are gaining prominence from scientists and health experts as important factors to consider as part of the heart health

equation. At this level the heart relies on its mitochondria, the body’s energy producers, which generate adenosine triphosphate (ATP), the fuel needed for optimal heart muscle function. In turn, mitochondria rely on the body’s natural antioxidant, Ubiquinol. From the age of 20, the body’s natural Ubiquinol levels deplete due to the ageing process or impacts from poor lifestyle such as stress and pollution leading to oxidative stress and inflammationvii.

“Scientific evidence of more than 100 studies clearly shows the correlation between the depletion of Ubiquinol levels in our bodies and heart conditions impacting endothelial function, healthy cholesterol and mitochondrial function,” added Dr Walker.

Empowering Women to Embrace a Heart Healthy Lifestyle

Dr Walker has five essential tips for women to keep their hearts healthy:

1. Quit Smoking. Smoking is a major contributor to heart health condition. If you want to quit seek advice from your health professional to help support your journey towards a healthier heart and lifestyle.

2. Get Good Quality Zs. The quality of your day very much depends on the quality of your sleep the night before. Aim to go to bed at the same time every night and remove all digital devices from your bedroom.

3. Eat a Healthy, Natural Diet. Eat a diet rich in Ubiquinol, which is found in some foods including oily fish, organ meat and whole grains. However, one needs to eat an immense amount of Ubiquinol-rich foods daily in order to gain sufficient amount for energy production, which may not be possible to get from dietary intake alone. For example, 1.6kg of peanuts; 34 x 28.3g of chicken breasts; 50 cups of spinach; 60 avocadoes 120 cans of sardines.

4. Get Moving. Aim to get 30 minutes of moderate-intensity physical activity on most, ideally all, days of the week. Moderate intensity means that you work up a sweat, but you can still hold a conversation.

5. Be Happy. Finally, research has shown that people who maintain healthy friendship networks throughout life can have a lower risk of developing a heart health condition. Reduced stress and anxiety as a result of having relationships plays a significant role in this finding.