A Love Letter to Women’s Health

This week builds on our ongoing dialogue by highlighting an essential and often underestimated topic: women’s heart health. February invites a renewed focus on well-being as the cornerstone of a full and active life.

For women, cardiovascular health deserves focused attention, informed awareness, and consistent love.

Heart disease remains the leading cause of death among women, yet it is frequently under-recognized, underdiagnosed, and misunderstood. 

Education is essential to changing that reality.

Why Heart Disease Presents Differently in Women

Much of what the public has learned about heart disease has historically been based on male centered research and symptom patterns. As a result, women’s experiences have often been underrepresented and misunderstood.

This is not a limitation, it is an opportunity for awareness, advocacy, and change.

Women are more likely to experience subtle or atypical symptoms, including:

• Persistent fatigue

• Shortness of breath

• Nausea or indigestion-like discomfort

• Jaw, neck, shoulder, or back pain

• Dizziness or lightheadedness

• Sleep disturbances

• Anxiety-like sensations

• Generalized weakness

These symptoms may develop gradually and may not include the classic “crushing” chest pain that is often portrayed in media. Because they can resemble stress, burnout, or everyday exhaustion, they are sometimes minimized or explained away.

However, familiarity does not mean insignificance.

Many of these sensations may feel recognizable like things that have been felt before, pushed through before, or managed quietly. But learning to view them through a health-informed lens changes everything.

As Women we know our bodies.

Awareness creates permission to listen more closely, to ask questions confidently, and to seek evaluation without hesitation or self doubt. Getting checked is not overreacting. Understanding how symptoms can differ is not about fear.It is about empowerment, agency, and ownership of health.

Knowledge is one of the strongest tools in prevention

Regular physical activity is one of the most effective tools for protecting and strengthening heart health.

When women are stressed for long periods of time, it doesn’t just affect mood or energy, it puts real physical pressure on the heart.

Being constantly “on,” worrying, multitasking, caring for others, managing work and life, and carrying mental load keeps stress hormones high. These hormones make the heart beat faster, raise blood pressure, disturb sleep, and increase inflammation in the body.

Over time, this makes the heart work harder than it should.

This stress adds up quietly. It’s often invisible, but the body still feels it.

Evidence-Based Ways to Support Heart Health

Strengthening the heart does not require extreme interventions. It requires consistent, evidence-based habits.

Engage in Regular Cardiovascular Activity

Only Twenty minutes a day protects the heart for decades! Aim for moderate intensity movement most days of the week. Consistency is more important than maximal effort.

3–5 days per week have a heart-elevating movement

Mix:

✔ Dance

✔ Low-impact cardio

✔ Light intervals

Example:

• 2 dance classes

• 1 brisk walk day

• 1 interval day

• 1 recovery walk/stretch

Prioritize Sleep Quality

Sleep regulates blood pressure, glucose metabolism, and inflammatory pathways. Chronic sleep deprivation increases cardiovascular risk.

What matters most is cumulative rest.

When women consistently allow their bodies opportunities to recover whether through earlier nights when possible, intentional rest periods, or short restorative naps, the heart benefits.

Quality sleep at unconventional hours is more protective than chronic deprivation. Rather than focusing only on when sleep happens, it is more important to focus on how consistently the body is allowed to rest.

Supporting circadian rhythm can still happen within busy lives:

• Prioritizing natural light in the morning

• Limiting bright screens before rest

• Creating calming evening rituals

• Maintaining regular meal and movement patterns

The best time to take naps are 

If We Feel…	Try This Nap
Slightly tired	15–20 min
Mentally drained	60 min
Exhausted	90 min
Burned out	90 min + earlier bedtime

Maintain Adequate Hydration and Mineral Balance

Many women experience chronic mild dehydration without realizing it, especially during busy workdays, high activity periods, or times of emotional stress. Over time, this places additional stress on the heart. 

Hormonal fluctuations throughout the menstrual cycle, pregnancy, and menopause can also affect fluid balance, making women more sensitive to dehydration.

The heart depends on electrical signaling and muscle contraction. These processes require specific minerals, often referred to as electrolytes.

Drink fluids regularly throughout the day instead of waiting until you feel very thirsty.

After intense activity, support recovery with fluids that include electrolytes rather than plain water alone.

This helps prevent fatigue and dizziness.

On a regular day, small frequent sips hydrate better than occasional chugging.

Support Nutritional Balance

Regular meals with sufficient protein, fiber, healthy fats, and micronutrients help regulate blood sugar and lipid profiles, both of which affect heart health.

Undereating and irregular eating patterns increase cardiovascular stress. Try incorporating one thing from each nutrient!

Helpful options include:

Nutrient	Why It Matters for the Heart	Best Food Sources
Protein	Stabilizes blood sugar, supports muscle and heart tissue, prevents energy crashes	Chicken, fish, eggs, tofu, Greek yogurt, beans, broths
Fiber	Lowers cholesterol, slows sugar absorption, supports healthy blood vessels	Vegetables, oats, berries, beans, chia, flax
Healthy Fats	Reduces inflammation, protects arteries, supports cholesterol balance	Avocado, olive oil, nuts, seeds, fatty fish
Potassium	Regulates heart rhythm and supports healthy blood pressure	Bananas, sweet potatoes, spinach, beans, yogurt, tomatoes
Magnesium	Supports steady heartbeat, muscle relaxation, sleep, and stress regulation	Pumpkin seeds, almonds, dark chocolate, leafy greens
Omega-3s	Reduces inflammation, improves vessel function, supports cholesterol health	Salmon, sardines, chia, flax, walnuts
B Vitamins	Supports energy production and healthy circulation	Whole grains, eggs, leafy greens, legumes
Antioxidants	Protect arteries from oxidative stress and aging	Berries, citrus, leafy greens, green tea

Seek Medical Evaluation When Needed

Persistent or unexplained symptoms should be evaluated by a healthcare professional. Early testing and monitoring improve long-term outcomes.

Self-advocacy is part of health literacy.

Routine health screenings matter.

Important checks include:

• Blood pressure

• Cholesterol panel

• Blood sugar

• Family history review

• Weight and waist circumference

These provide objective data for long-term prevention.

The Heart of It All

Dance and wellness communities offer more than physical training. They provide structure, accountability, education, and social support.

These environments reinforce healthy behaviors, promote body awareness, and encourage preventive care. When movement and education coexist, health practices become integrated into daily life. This integration is central to sustainable vitality. It requires understanding how symptoms differ, recognizing early signals, managing stress, and engaging in consistent movement. It requires shifting from reactive care to preventive practice.

Women’s heart health requires visibility, education, and action.

And when we honor our bodies in this way, we do not become fragile.

WE become powerful.

Till Next Time Beauties,

Protect that beautiful heart of yours

xo

Your Vitality Coach

Heather Rose