The silent killer. These three words, according to Marla Ahlgrimm, are often used to describe high blood pressure. Unfortunately, many women don’t listen to their bodies and assume that high blood pressure only affects men. Here, Ahlgrimm answers a few questions about the disease and how it can impact a woman’s life.

Q: What is high blood pressure?

Marla Ahlgrimm: Blood pressure measures the pressure of the blood in the arteries as your heart beats. It is a set of numbers that represents your systolic pressure and your diastolic pressure. The former is how much pressure is being put on the arteries as your heart takes a beat while the latter is when the heart is at rest.

Q: What is a healthy blood pressure?

Marla Ahlgrimm: A normal blood pressure reading is 120 (systolic)/80 (diastolic) or lower. Anything higher than that gets into the elevated blood pressure range, and a reading of 130/80 indicates stage I hypertension. At 140/90, you are considered at stage II, and anything greater than 180/120 is a medical emergency known as a hypertensive crisis.

Q: What are the symptoms of high blood pressure?

Marla Ahlgrimm: Unfortunately, high blood pressure often comes on with no symptoms, hence the moniker of “silent killer.” Some people experience fatigue and lightheadedness while others may experience flushing and nosebleeds. These are symptoms of extremely high blood pressure that require medical attention. 

Q: How can a woman decrease the risk of experiencing high blood pressure?

Marla Ahlgrimm: First and foremost, it’s crucial to know your family history. If your mother, father, or grandparents had high blood pressure, there’s a good chance that you will, too. But, aside from genetics, engaging in a healthy lifestyle, which includes limiting alcohol, saturated fats, cholesterol, and salt, along with exercising and reducing stress, are the best ways to keep yourself healthy overall.

Many women inching closer to their 40th birthday mistakenly believe that beginning a fitness regimen now is impossible. The good news, says Marla Ahlgrimm, is that there is never a bad time to prioritize physical fitness. Here, Ahlgrimm answers a few questions about how to get started as you prepare for menopause.

Q: What types of exercises can women start at 40?

Marla Ahlgrimm: The idea that exercises only for twentysomethings is something I strongly suggest letting go of. Exercise has numerous physical benefits, regardless of age. However, those who have never been one to hit the gym may wish to start with something like walking or jogging. Even aerobics classes, tennis, and martial arts can have a big impact on your health, no matter how many birthdays you’ve seen.

Q: What is the difference between aerobic and anaerobic exercises?

Marla Ahlgrimm: The exercises we’ve mentioned previously are typically considered aerobic. This means they involve steady durations of activity that get the heart rate up. Anaerobic exercises, by contrast, are short bursts of movement. An example would be weight training or lunges. Aerobic exercises require deeper breathing and cause the heart rate to skyrocket, intensifying blood flow through the lungs and muscles. Anaerobic exercises require less oxygen and breakdown glucose in the body.

Q: How can exercise benefit a woman entering menopause?

Marla Ahlgrimm: Having a healthy body is one of the best ways to reduce the effects of menopause, which might include irritability, weight gain, and fatigue. Taking control of your weight through diet and exercise can also help you feel better about yourself in a time when many women begin to experience confidence and self-esteem issues.

Marla Ahlgrimm suggests that women consult with their doctors before beginning any new physical fitness routine. She notes that not all forms of exercises are ideal for everyone, and some women may wish to start with things like swimming or yoga, which are low-impact and improve strength and flexibility.

Women have three primary sex hormones: estrogen, progesterone, and testosterone. What happens to these during menopause? And what do they do anyway? Marla Ahlgrimm answers a handful of common questions in today’s brief blog.

Q: What are estrogen, progesterone, and testosterone?

Marla Ahlgrimm: These are sex hormones that determine, among many things, when a woman is ready to bear children. They are present throughout a woman’s lifetime, but undergo major changes both at puberty and at menopause. Estrogen is the hormone primarily responsible for the physical changes that signal womanhood, including the growth of breast tissue.

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You’ve almost no doubt heard someone say, “Just wait. Your metabolism will tank in your 30s!” But, what does this mean? And what is metabolism anyway? Marla Ahlgrimm offers up answers below. 

Q: What is metabolism?

Marla Ahlgrimm: Metabolism is the natural process your body uses to convert food into energy. The more efficient your metabolism, the faster your food is converted. This also means that you can eat more calories and do less physical activity without gaining a significant amount of weight.

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Many of us get caught up in the idea that we have to follow a strict diet in order to lose weight and be healthy. The truth is that structured eating plans are rarely effective as they are difficult to maintain and may not provide the body with all the nutrients they need, says Marla Ahlgrimm. Here, the women’s healthcare expert, author, and entrepreneur opens up about how to eat right for better health.

Q: Is it true that all diets lack something?

Marla Ahlgrimm: Typically, the trendy diets that you see online and television (think low-carb or paleo) tend to leave out important food groups. Further, strict calorie-reduction diets may mean that you eat too little. The best diet is to simply eat well and enjoy your indulgences in moderation.

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Women have been hit hard by the coronavirus pandemic, and women in healthcare even harder. Marla Ahlgrimm explains that female physicians, nurses, and pharmacists are some of the most affected individuals in the nation.

Historically, women have always borne the burden of taking care of family in times of need. This continues to hold true during the 2020 pandemic, says Marla Ahlgrimm. And, since our current crisis is of a medical nature, women in the healthcare industry may be struggling to maintain balance. According to the retired healthcare entrepreneur, female caregivers are busy taking care of patients while trying to figure out how to keep their own families safe from contamination.

Between perfecting decontamination routines, quarantining from family when exposed to the virus, and trying to manage children who are home from school, women in healthcare have a lot on their proverbial plates. Marla Ahlgrimm notes that all of these things combined have equaled another sub-crisis: women’s mental health.

According to Marla Ahlgrimm, at nearly 10 months into a pandemic, many women, especially those that provide medical care, are at their mental health breaking point. She notes, however, that there are ways to regain control. These include:

• Do something nice for yourself. Marla Ahlgrimm says that something as simple as a warm bath in the evening or 20 minutes for a nice cup of coffee in the morning before everyone else wakes up can go a long way toward boosting your spirits.

• Let go. We are all used to juggling, but add in the extra balls of a pandemic, and your hands will be moving so fast you won’t be able to think. Let a few balls drop to prioritize those that are most important.

• Ask for help. Marla Ahlgrimm says this is perhaps the most difficult thing for women to do. We do not want to be perceived as weak, and we are often used to simply doing it ourselves. But, now is not the time for pride, and there is no shame in asking for help from your friends, family, or community when you need a helping hand.