9月在费城召开的更年期协会大会(The Menopause Society Conference)上发布的最新研究显示,每晚失眠或睡眠不足的中年女性,患心脏病的风险可能更高。
心脏病是美国女性的头号杀手,而且女性进入更年期后,患心脏病的风险会升高。研究人员希望分析睡眠问题是否是导致心血管疾病风险升高的原因。睡眠问题是更年期女性面临的主要问题。
研究方式
匹兹堡大学公共卫生学院(University of Pittsburgh School of Public Health)的研究团队评估了一项长期研究SWAN的数据。SWAN研究了美国来自五个不同民族和人种的3,300名中年女性。
研究团队询问参与者她们在前一个月是否存在入睡困难、半夜醒来或比计划时间更早醒来等问题。这些都是失眠的典型症状。如果女性报告每周三四次出现任何这些问题,则可以认定为患有失眠。参与者还被按照短睡眠时间(5小时)、中等睡眠时间(6小时)或长睡眠时间(7小时)进行分类。
研究人员进一步评估了心血管疾病事件,包括心脏病发作、中风、心脏搭桥手术、心力衰竭和心脏病相关死亡等。
睡眠与心脏病风险
匹兹堡大学公共卫生学院精神病学教授、女性生理健康实验室(Women’s Biobehavioral Health Laboratory)主任瑞贝卡·瑟斯顿表示:“长期失眠的中年女性,比没有失眠症状的中年女性,心血管疾病风险大幅提高。”
瑟斯顿表示,这两个群体之间的风险几乎相差了一倍,而即使考虑到年龄、种族、人种、教育和其他心血管疾病风险因素,长期失眠女性的风险依旧增加了1.7倍。
在只分析睡眠时间数据时,长期短睡眠的女性相比中等睡眠时间或长时间睡眠女性,心血管疾病风险小幅提高,但整体数据显示,同时存在持续失眠和短睡眠问题的女性患心脏病的风险最高。
瑟斯顿表示:“在根据人口统计因素和心血管疾病风险因素进行调整后,在二十年的跟进期内,有持续失眠症状的中年女性或同时睡眠时间较短的中年女性,发生心血管疾病事件的风险高70%至75%。这些研究结果凸显出评估女性心血管疾病风险时考虑睡眠状况的重要性。”
睡眠对中年女性至关重要
人到中年,女性开始发生慢性心血管疾病事件。瑟斯顿表示:“这是心血管疾病预防的关键时期。”她鼓励中年女性和她们的医生讨论睡眠模式,并进行必要的行为改变,以帮助降低心脏病风险。
美国心脏协会(American Heart Association)此前曾提到更年期过渡与心脏病之间存在关联。他们的“生命八要素”(Life’s Essential 8)项目可帮助你最大程度降低风险:
• 选择有营养的食物:选择全食物、大量水果和蔬菜、精益蛋白质、坚果、籽类,并使用非热带植物油,如橄榄油和菜籽油等。
• 保持运动:成年人每周进行2个半小时中等强度或75分钟高强度体育运动。
• 戒烟:吸烟、电子烟和水烟是美国可预防死亡的主要原因,包括约三分之二心脏病死亡。
• 保持优质睡眠:大多数成年人每晚需要7至9个小时睡眠。充足睡眠能提高治愈能力,改善大脑功能,降低慢性病风险。
• 控制体重:实现和维持健康体重有许多好处。美国心脏协会建议将体重指数(BMI)作为指导,但美国医学会(American Medical Association)最近的新政策,认为用BMI测量多个群体的体脂是一种“不完美的方式”,因为BMI并未考虑到种族/人种、性取向、性别和年龄等因素。
• 控制胆固醇:非高密度脂蛋白胆固醇或“坏”胆固醇水平过高,会导致心脏病。美国心脏协会建议,将非高密度脂蛋白胆固醇作为首选监控数据,而不是总胆固醇,因为测量非高密度脂蛋白胆固醇无需空腹,而且可在所有群体中可靠地测算。
• 控制血糖:血糖水平过高会造成心脏、肾脏、眼睛和神经系统损伤。
• 控制血压:将血压控制在可接受的范围内,能够让你更健康、更长寿。血压低于120/80毫米汞柱最佳。130 - 139毫米汞柱则属于高血压。(财富中文网)
翻译:刘进龙
审校:汪皓
9月在费城召开的更年期协会大会(The Menopause Society Conference)上发布的最新研究显示,每晚失眠或睡眠不足的中年女性,患心脏病的风险可能更高。
心脏病是美国女性的头号杀手,而且女性进入更年期后,患心脏病的风险会升高。研究人员希望分析睡眠问题是否是导致心血管疾病风险升高的原因。睡眠问题是更年期女性面临的主要问题。
研究方式
匹兹堡大学公共卫生学院(University of Pittsburgh School of Public Health)的研究团队评估了一项长期研究SWAN的数据。SWAN研究了美国来自五个不同民族和人种的3,300名中年女性。
研究团队询问参与者她们在前一个月是否存在入睡困难、半夜醒来或比计划时间更早醒来等问题。这些都是失眠的典型症状。如果女性报告每周三四次出现任何这些问题,则可以认定为患有失眠。参与者还被按照短睡眠时间(5小时)、中等睡眠时间(6小时)或长睡眠时间(7小时)进行分类。
研究人员进一步评估了心血管疾病事件,包括心脏病发作、中风、心脏搭桥手术、心力衰竭和心脏病相关死亡等。
睡眠与心脏病风险
匹兹堡大学公共卫生学院精神病学教授、女性生理健康实验室(Women’s Biobehavioral Health Laboratory)主任瑞贝卡·瑟斯顿表示:“长期失眠的中年女性,比没有失眠症状的中年女性,心血管疾病风险大幅提高。”
瑟斯顿表示,这两个群体之间的风险几乎相差了一倍,而即使考虑到年龄、种族、人种、教育和其他心血管疾病风险因素,长期失眠女性的风险依旧增加了1.7倍。
在只分析睡眠时间数据时,长期短睡眠的女性相比中等睡眠时间或长时间睡眠女性,心血管疾病风险小幅提高,但整体数据显示,同时存在持续失眠和短睡眠问题的女性患心脏病的风险最高。
瑟斯顿表示:“在根据人口统计因素和心血管疾病风险因素进行调整后,在二十年的跟进期内,有持续失眠症状的中年女性或同时睡眠时间较短的中年女性,发生心血管疾病事件的风险高70%至75%。这些研究结果凸显出评估女性心血管疾病风险时考虑睡眠状况的重要性。”
睡眠对中年女性至关重要
人到中年,女性开始发生慢性心血管疾病事件。瑟斯顿表示:“这是心血管疾病预防的关键时期。”她鼓励中年女性和她们的医生讨论睡眠模式,并进行必要的行为改变,以帮助降低心脏病风险。
美国心脏协会(American Heart Association)此前曾提到更年期过渡与心脏病之间存在关联。他们的“生命八要素”(Life’s Essential 8)项目可帮助你最大程度降低风险:
• 选择有营养的食物:选择全食物、大量水果和蔬菜、精益蛋白质、坚果、籽类,并使用非热带植物油,如橄榄油和菜籽油等。
• 保持运动:成年人每周进行2个半小时中等强度或75分钟高强度体育运动。
• 戒烟:吸烟、电子烟和水烟是美国可预防死亡的主要原因,包括约三分之二心脏病死亡。
• 保持优质睡眠:大多数成年人每晚需要7至9个小时睡眠。充足睡眠能提高治愈能力,改善大脑功能,降低慢性病风险。
• 控制体重:实现和维持健康体重有许多好处。美国心脏协会建议将体重指数(BMI)作为指导,但美国医学会(American Medical Association)最近的新政策,认为用BMI测量多个群体的体脂是一种“不完美的方式”,因为BMI并未考虑到种族/人种、性取向、性别和年龄等因素。
• 控制胆固醇:非高密度脂蛋白胆固醇或“坏”胆固醇水平过高,会导致心脏病。美国心脏协会建议,将非高密度脂蛋白胆固醇作为首选监控数据,而不是总胆固醇,因为测量非高密度脂蛋白胆固醇无需空腹,而且可在所有群体中可靠地测算。
• 控制血糖:血糖水平过高会造成心脏、肾脏、眼睛和神经系统损伤。
• 控制血压:将血压控制在可接受的范围内,能够让你更健康、更长寿。血压低于120/80毫米汞柱最佳。130 - 139毫米汞柱则属于高血压。(财富中文网)
翻译:刘进龙
审校:汪皓
Middle aged women who have ongoing insomnia or get little sleep each night may be at greater risk for heart disease, according to new research presented at The Menopause Society Conference in Philadelphia in Sept.
Heart disease is the leading killer of women in the United States, and once women hit menopause, their risk of developing it increases. Researchers wanted to examine whether issues with sleep—a chief complaint among menopausal women—could be behind the uptick in cardiovascular risk.
How the study was done
A research team at the University of Pittsburgh School of Public Health assessed data from SWAN, a long-term study of 3,300 mid-life women from five different racial and ethnic groups across the U.S.
The team asked participants whether they’d had trouble falling asleep, woke up during the night, or woke up earlier than planned in the prior month—classic insomnia symptoms. Women were considered to have insomnia if they reported any of these issues three or four times per week. Participants were also classified into short sleep duration (5 hours), moderate duration (6 hours) or long duration (7 hours) sleepers.
Researchers further assessed cardiovascular disease events, including heart attack, stroke, bypass surgery, heart failure and heart disease-related death.
Sleep and heart disease risk
“Women with persistent insomnia had a significantly elevated risk of cardiovascular disease compared with women who had few insomnia symptoms over midlife,” said Rebecca Thurston, professor of psychiatry and director of the Women’s Biobehavioral Health Laboratory, University of Pittsburgh School of Public Health.
There was an almost doubling of risk between the two groups, Thurston said, and even when age, race, ethnicity, education, and other cardiovascular disease risk factors were accounted for, the increased risk was still significant, at 1.7 times.
When just sleep duration data was analyzed, women with persistent short sleep had marginally increased cardiovascular disease risk vs. moderate, or longer sleepers, however, overall data showed that women with both persistent insomnia and short sleep were at highest risk of heart disease.
“Midlife women with persistent insomnia symptoms either alone or in combination with short sleep duration had a 70% to 75% increased risk of cardiovascular disease events over the two decades of follow up, after adjusting for demographic factors and cardiovascular disease risk factors,” Thurston said. “These findings underscore the importance of considering sleep when we’re assessing women’s cardiovascular disease risks.”
Sleep is critical for middle aged women
Midlife is a time directly before the onset of clinical cardiovascular disease events in women. “It’s a critical time for cardiovascular disease prevention,” Thurston said. She encouraged mid-life women and their physicians to discuss sleep patterns and start making any necessary behavioral changes that could help reduce heart disease risk.
The American Heart Association has previously noted a link between the menopausal transition and heart disease. Their Life’s Essential 8 program can help you minimize your risks:
• Eat nutritious foods: Choose whole foods, plenty of fruits and vegetables, lean protein, nuts, seeds, and use non-tropical oils such as olive and canola.
• Stay active: Adults should get 2 ½ hours of moderate or 75 minutes of vigorous physical activity per week.
• Quit tobacco: Use of cigarettes, e-cigarettes and vaping, is the leading cause of preventable death in the U.S., including about a third of all deaths from heart disease.
• Get quality sleep: Most adults need 7 to 9 hours per night. Adequate sleep promotes healing, improves brain function and reduces the risk for chronic diseases.
• Manage weight: Achieving and maintaining a healthy weight has many benefits. AHA recommends using body mass index as a guide but the American Medical Association recently adopted a new policy regarding BMI as “an imperfect way” to measure body fat in multiple groups since it doesn’t account for race/ethnicity, sex, gender, and age-span.
• Control cholesterol: High levels of non-HDL, or “bad,” cholesterol can lead to heart disease. AHA suggests discussing monitoring of non-HDL cholesterol as the preferred number to monitor, rather than total cholesterol, because it can be measured without fasting beforehand and is reliably calculated among all people.
• Manage blood sugar: High levels of blood sugar can damage your heart, kidneys, eyes and nerves.
• Manage blood pressure: Keeping your blood pressure within acceptable ranges can keep you healthier longer. Levels less than 120/80 mm Hg are optimal. High blood pressure is defined as 130-139 mm Hg.