Booked, Busy, And...At Risk For Heart Disease? Here's What You Can Do Now, According To A Doctor

Let's be real: when was the last time you actually prioritized your health? If you're a corpo girlie who's permanently glued to her laptop, running on deadlines, iced lattes, and a dream, you're not alone. You know the drill: Teams meetings all day, (girl) dinner at your desk, and the occasional "self-care" Sunday.

You're probably tracking your cycle, and you have regular check-ins with your derma and OB-GYN. But what about your heart? According to Makati Medical Center, heart disease isn't just a man thing—or a "later in life" kind of thing. It's an every woman thing, especially when your stress levels are higher than your screen time. 😅

"There are heart disease risks unique to women, like hormonal changes during perimenopause and menopause, and complications during pregnancy such as preeclampsia or gestational diabetes," explains Dr. Jasmin Melissa B. Bernardo, a cardiologist at MakatiMed and the current President of the Philippine Society of Vascular Medicine. "These can increase your risk later on—even if you feel fine now."

And if you think heart attacks only happen to older men, think again. Women often experience subtler symptoms—and many brush them off as stress, fatigue, or even PMS. But don't worry—you don't need to start joining running clubs or going vegan just to take care of your heart. Ahead, we'll let you in on the simple things you can do to protect your heart:

You don't cancel important work meetings—so why cancel your health appointments? Dr. Bernardo stresses the importance of knowing your numbers: blood pressure, cholesterol levels, blood sugar, and weight. Dr. Bernardo explains that stroke is the second leading cause of death in the Philippines, because few Filipinos know their average blood pressure, much less the fact that they've been hypertensive all this time and haven't done anything about it. "Aim for a blood pressure of 120/80 mm Hg or less," she advises.

If you have access to an annual physical exam through work, make sure to take advantage of it. If not, make it a point to consult your family physician at least once a year to make sure things are still running okay.

If you start feeling unwell, it's better to err on the safe side and check your blood pressure and heart rate, apart from the symptoms. If you think something's not right, contact your primary physician—or bring yourself to the emergency room right away.

Yes, you're busy AF, but try to find time to insert some movement into your day—even small bursts of activity can help. "Ideally, aim for 40 to 60 minutes of exercise, four times a week," Dr. Bernardo advises. If that's not feasible right away, start by walking more: take the stairs, do light stretching during breaks, or squeeze in short walks before or after work.

"Even household chores, short workouts, or 10-minute movement breaks at home or in the office can improve heart health," she adds. Need to stay accountable? A fitness tracker may help you—here are some good ones under P15,000 to check out.

Busy days often lead to rushed meals or resorting to ordering takeout—but consistently choosing convenience over nutrition can affect your heart. "A balanced meal with vegetables, lean protein, and complex carbohydrates is ideal," Dr. Bernardo notes. It doesn't have to be fancy or time-consuming, either. Prepping simple, heart-friendly meals ahead of time can help reduce reliance on processed food during the week.

It's easy to get lost in the sea of all your work and personal responsibilities (and carving out time for yourself in between). Stress piles up over time, and burnout or health problems can develop without warning. Dr. Bernardo's advice? "Go on leave. See friends. Exercise. Meditate. Sleep. Consult a professional if the stress becomes overwhelming. The break will clear your mind and energize you, giving you renewed motivation to face demanding days at home or in the workplace."