February is American Heart Month, which means it’s time to talk about something that deserves way more attention—women’s heart health. Cardiovascular disease is the leading cause of death among women (causing 1 in 3 deaths each year), and the risk rises significantly during perimenopause and menopause.
Why? As women transition through midlife, declining estrogen levels bring changes that impact cardiovascular health, including:
- Hot flashes and night sweats
- Depression
- Sleep disturbances
- Increased body fat around the organs
- Increased cholesterol levels
- Stiffening or weakening of the blood vessels
- Increased risk of metabolic syndrome (3 or more of: high blood glucose, low HDL (“good”) cholesterol, high triglycerides, large waist circumference, high blood pressure)
The early natural menopause (prior to 45 years of age) or the surgical removal of the ovaries can also increase a woman’s risk for cardiovascular disease.
We’re often told to eat heart-healthy foods, exercise more, and manage stress (as if we’re not already doing all the things). But there’s one powerful, science-backed tool for better heart health that doesn’t require a treadmill or a green smoothie: JOY.
Believe it or not, prioritizing joy in your daily life can have a real, measurable impact on your heart. And here’s some good news: finding joy doesn’t have to be complicated. Small, everyday moments can make a difference.
So, let’s dive into why joy is one of the most underrated heart health boosters—and how you can make your days more joyful.
What is Joy? 😊
Joy is more than just a fleeting moment of happiness—it’s a deep feeling of connection, pleasure, and appreciation. It can come from a big life event, but more often, it’s found in the small, everyday moments we choose to notice and savor.
Joy is an emotion tied to our sense of well-being and feeling safe—it’s the opposite of fear or stress. When we experience joy, our bodies shift into a state of ease, supporting both our mental and physical health.
The best part? Joy isn’t something we have to wait for—it’s something we can cultivate. Even during challenging times, we can create joy by practicing gratitude, seeking connection, and doing things that make us feel alive.
How Joy Powers Your Heart and Health
1. Joy Keeps Stress in Check
Too much stress raises cortisol levels, increasing inflammation and blood pressure—not great for your heart.
Joy, on the other hand, helps calm the nervous system, lowers stress hormones, and shifts your body into “rest and repair” mode. Translation? A happier, healthier heart.
2. Joy = A Happier Vagus Nerve = A Healthier You
Your vagus nerve (basically your body’s chill-out switch) needs you to feel safe and relaxed to work properly. Joy activates this nerve, which improves digestion, lowers heart rate, and helps regulate blood pressure.
3. Joy Can Help Reduce Inflammation
Chronic inflammation is a major driver of heart disease, and guess what? Joy has been linked to lower levels of inflammatory markers in the body. So, feeling joyful isn’t just good for your mood—it’s a literal anti-inflammatory.
4. Joy Helps You Make Better Health Choices
People who experience more joy are naturally drawn to activities that support their well-being—whether that’s moving their body in ways they love, eating nourishing foods, or prioritizing rest. Because when you feel good, you want to keep feeling good!
The Better Joy Experiment 🎯
Think you need more joy? Let’s find out!
For the next 72 hours, try this simple experiment:
- Identify Joy Cues – What does joy feel like for you? (examples: when I laugh, when I feel fully present, when I start with a positive thought or attitude versus a negative or judgmental one…).
- Track Your Joy – Take note of when you feel joy and how long it lasts (examples: 10 a.m. to 4 p.m., dinner with friends (2 hours)…).
- Find Your Joy Triggers – What sparks joy for you? (examples: yoga, taking a walk with your dog, meditation, laughter…).
- Note Your Joy Disruptors – What interrupts your joy? (examples: doomscrolling, negative self-talk, rushing through your day, an email notification, a friend’s comment…).
Evaluate Your Results
Once you’ve tracked your joy, take a step back and look at the patterns:
- Frequency: Are you experiencing joy more often than not? If not, aim to shift the balance so that joy becomes a bigger part of your daily life.
- Patterns: Are there certain times of the day or week when joy is noticeably absent? If so, explore ways to invite joy into those moments—whether it’s adding a small ritual, a mindset shift, or a change in routine.
- Triggers: What consistently moves you away from joy or causes it to fade? Consider strategies to hold onto joy longer, minimize the impact of disruptors, or remove them when possible.
Armed with this insight, you can start making small, intentional shifts to invite more joy into your life—and keep the joy thieves at bay.
Tips to Increase Joy (and Protect Your Heart in the Process!)
1. Say “No” and Mean It
Your time and energy are valuable. If something doesn’t bring you joy (or is just another stressor), say no without guilt. Consider it JOMO—Joy of Missing Out.
2. Move in Ways That Make You Happy
Forget what you “should” do. Find movement that feels good—dancing, hiking, stretching, or chasing your dog around the yard.
3. Use Technology to Your Advantage
Change your phone wallpaper to something that sparks joy. Follow accounts that lift you up. Set a funny alarm tone that makes waking up less awful.
4. Spend Time with People Who Light You Up
Joy is contagious. Make time for the people who bring laughter, fun, and support into your life.
5. Get Outside (Preferably with a Cute Animal 🐶🐱)
Nature boosts mood and reduces stress. And if you have a pet? Even better! Petting a dog or cat releases oxytocin—the “bonding hormone”—which supports both emotional and heart health.
6. Do More of What Makes You Lose Track of Time
You know that thing that makes hours fly by because you love it so much? Do more of that. Whether it’s painting, gardening, reading, or baking—prioritize it.
A Joyful Heart is a Healthy Heart ❤️
So, here’s the deal: Joy isn’t just a feel-good emotion. It’s a key ingredient for a healthy heart.
By making joy a daily priority, you can lower stress, reduce inflammation, and naturally support your heart—without complicated routines or extreme diet changes.
Try the Better Joy Experiment, sprinkle in some of the tips above, and see how it changes not just your heart health, but your whole outlook on life.
Your heart (and your happiness) will thank you.
Take the Next Step for Your Heart Health
Joy is a powerful (and enjoyable!) tool for heart health—but it’s just one piece of the puzzle. Understanding your personal heart health needs can help you make informed choices that support your long-term well-being.
Ready to take action? Take the Better Nutrition Heart Health Evaluation to assess your nutrition and lifestyle habits, then discover simple ways to make better, heart-healthy choices more often.
Click here to take the Heart Health Evaluation now and start prioritizing your heart health today! 💛
Ready to Reclaim Your Health Through Personalized Nutrition?
You don’t have to navigate perimenopause and menopause alone. By working with Daria, you’ll gain the tools and confidence to cut through the confusion, manage your symptoms, optimize your health, and build sustainable habits for a longer, healthier life. Explore services or book your free discovery call now:
