Gen Xers and Your Heart (2024)

For Gen Xers, born between 1965 and 1980, taking charge of your heart health is an important step toward a longer, healthier life. Stephen Cook, MD, FACC, a cardiologist who practices at Franciscan Physician Network Indiana Heart Physicians, offered valuable insights to demystify heart health for both men and women in their prime.

Understand And Address Hypertension, Especially In Women

Hypertension, or high blood pressure, is a significant risk factor for heart disease. And in women, providers often don’t diagnose or treat fully. It’s a risk that ups the stakes for many different heart conditions.

“Underdiagnosed and undertreated hypertension in women is a major risk factor for myocardial infarction (heart attack). It what’s also referred to as ischemic heart disease,” Dr. Cook said. “It significantly increases our risk for a lot of late-onset complications in patients with heart disease, whether that’s a heart attack, heart failure, atrial fibrillation (heart rhythm problems), and even stroke.”.

As women transition into their menopausal years, generally after age 50, their risk for high blood pressure escalates.

“Premenopausal women are at a higher risk of end-organ damage to the kidneys compared to men of similar ages,” said Dr. Cook.

As Gen Xers age, keeping their blood pressure in check is more crucial than ever. A healthy diet, plenty of exercise and regular check-ups can help keep those numbers in check.

Embrace Your Annual Screenings – They’re Your Health Detectives

Dr. Cook advocates standing up for your own health. Make sure you get the medical attention you need and deserve. Dr. Cook suggested treating annual screenings as an opportunity to uncover clues about your health.

“It’s about knowing what’s normal for you and catching any changes early on,” he said.

Here are a few questions Dr. Cook recommends you ask your provider:

1. What is my height and weight? Is it in a healthy range?
2. What is my blood pressure? Has it gone up or down in the last year? Is it normal?
3. What is my fasting cholesterol level, and what do those numbers mean?
4. What is my hemoglobin A1C (blood sugar levels)? Is it in a healthy range?
5. Am I at risk for diabetes (another risk factor for heart attacks)?
6. What are my chances of developing heart disease and stroke?
7. How can I start an exercise program?
8. Do you think I need a nutrition referral?

Lifestyle Changes For A Healthier Heart

Adopting a heart-healthy lifestyle involves key changes — exercise, nutrition and stress management. It’s a powerhouse trio for heart health.

“Routine exercise will help you with so many things. It’s going to help you reduce blood pressure. It’s going to help you control your weight. And there’s another thing we all forget about: it relieves stress,” Dr. Cook said. “We often neglect our health due to busy schedules, but regular physical activity is vital for tackling these issues.”

Whether dancing in your living room, cycling or yoga, finding joy in movement is key.

Nutrition also plays a critical role in heart health, and it isn’t just about eating less salt, sugar or processed foods. A heart-healthy diet includes colorful plates and fresh flavors that keep your palate and your heart happy.

And don’t forget, managing stress isn’t just good for your mind — it directly impacts your heart. Techniques like meditation or simply doing what you love can reduce the impact of stress on your heart.

You can take proactive steps to improve your heart and whole body by asking your doctor for nutrition referrals and starting an exercise program.

“Talk with your primary care provider and ask about your chances of developing heart disease and stroke,” Dr. Cook said. “It’s also important to discuss concerns regarding healthy weight or pre-diabetes. If you’re feeling something’s off, bring it up.”

Ignoring symptoms or shrugging off concerns can make your health worse. He encourages open conversations about any troubling signs you may be experiencing. Be as open with your doctor as you are with your closest friend.

Mental Health And Heart Disease

Mental health issues, like depression, anxiety and stress, don’t just affect our emotions — they can significantly impact our physical health, too. The American Heart Association points out that these conditions can elevate the risk of heart problems. Anxiety and depression often cause poor sleep, restlessness and feelings of hopelessness. These symptoms can lead to unhealthy behaviors such as inactivity, substance use and poor eating habits, all of which can trigger new health issues or worsen existing ones.

“Depression, especially in younger women, can be associated with an increased risk of ischemic heart disease and higher mortality rates,” said Dr. Cook. It’s not just about feeling down; it’s about how it affects your overall health. “If you’re depressed, you’re less likely to comply with the medication regimen prescribed by your doctors. And you’re less likely to exercise, putting yourself at increased risk for obesity, high blood pressure and diabetes.”

Recognizing and managing mental health issues is a critical component of controlling your risk factors for heart disease.

Heart Health Can Be A Group Activity

Dr. Cook loves to remind his patients that managing heart health can be a social activity. Pair up with a friend for workouts, join a cooking class focused on heart-healthy recipes or start a small group focused on wellness.

“It’s about creating a support system that encourages you to maintain these good habits,” he said.

By weaving Dr. Cook’s practical advice into your daily routine, you can turn maintaining your heart health into an engaging, enjoyable part of your life. Heart health isn’t just about avoiding illness; it’s about embracing a vibrant, active lifestyle that keeps your heart beating strong well into the future.