Being overweight can induce production of inflammatory chemicals called cytokines.  These are especially important in women’s heart health.

You may have heard that women are now considered more prone to heart conditions than men.  This is partially true, in that women who are overweight (by more than 30%--using Body Mass Index (BMI) measures, or % body fat) who carry too much body fat have elevated estradiol in fat cells. 

Estradiol is a molecule that is part of the estrogen metabolism of a healthy adult female.  It is the most potent of all 3 natrual estrogens produced in the body.  In large amounts, it increases the risks of breast cancer.

In overweight women and in women who have impaired estrogen metabolism such that estradiol is increased above _______mg/dl, there has been shown to be a greater risk for all autoimmune and inflammatory diseases, such as cancer, diabetes, fibromyalgia, depression and heart disease.

Estradiol blood levels can be tested to check your status.

LOSE THE WEIGHT, LOSE THE FAT
We know that cardio exercise (that uses large muscle groups in a repetitive and sustained manner….ultimately causing an increase in heart rate while you exercise) is one of the best fat-burners.  AND, TO LOSE WEIGHT, AND LOSE THE FAT (to lower the risk of heart disease caused by the effect on estradiol and cytokine production), you will need exercise that is not too strenuous, but that challenges your body metabolism enough to kick up fat metabolism FOR AT LEAST 150 MINUTES EACH WEEK.  (Current research is demonstrating that the former American Heart Association recommendation of 20-minutes, three times a week is not enough to burn fat and keep it off).

SUMMARY:  WOMEN’S HEART HEALTH

  1. Excess body fat in women is linked with risk of cardiovascular disease.
  2. If you are overweight, have your blood estradiol levels checked.
  3. Eat a balanced diet, including at least 1 lb of fruits & vegetables daily.
  4. Keep the fat off or lose the fat with adequate exercise.  Consult a qualified exercise trainer to help you learn how to exercise in the right heart-rate zone. 
  5. Include weight training in a lifelong fitness program.