Understanding the risks to your heart in Post Menopause & action steps to help reduce them
Cardiovascular problems post menopause
- Changes in cholesterol
One of the key changes that occur during menopause is a shift in cholesterol levels. With decreasing oestrogen levels, women often experience an increase in low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol. Elevated LDL cholesterol is a significant risk factor for the development of atherosclerosis, the build-up of fatty deposits in the arteries.
- Higher blood pressure
Blood pressure tends to rise as women transition through menopause. Elevated blood pressure can strain the heart and increase the risk of heart disease. This can increase the risk of conditions like strokes.
- Weight problems and belly fat
Changes in metabolism and fat distribution can lead to increased body fat, especially around the belly area. Excess weight places additional stress on the heart and contributes to cardiovascular risk.
- Coronary Artery Disease (CAD)
Postmenopausal women are at a higher risk of developing CAD, which is the most common form of heart disease. Decreased oestrogen levels can lead to changes in the blood vessels, making them less flexible and more susceptible to plaque build-up.
- Heart failure
The risk of heart failure, a condition in which the heart cannot pump blood efficiently, increases with age and can be exacerbated by other risk factors.
- Arrhythmias
Menopause may increase the risk of arrhythmias, such as atrial fibrillation, an irregular heartbeat that can lead to stroke and other complications.
How to look after your heart health post menopause
The good news is that there are steps that you can take to protect and improve heart health. Yes, that’s right – you can improve your heart health post-menopause. There are many reasons to take stock of your health post menopause, and I urge you to do so for your heart.
- Get check ups
Regular health check-ups are the cornerstone of proactive heart health. Your GP is your first port of call and should become a valuable support with your post menopause health.
- Go clean with your diet and nutrition
A heart-healthy diet is essential and easier than you may think. Just think ‘Mediterranean’! Emphasise fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Limit salt, sugar, and saturated fats. If you’re not sure where to start, that’s normal. A post menopause coach can help.
- Get your heart pumping with activity
Physical activity is a powerful ally in maintaining heart health. Aim for 2-3 hours of moderate/brisk intensity aerobic exercise each week. It can be spread out into bitesize chunks and can be whatever you find enjoyable, whether that’s a good walk or a cardio session at the gym. It’s not only great for your heart but can also alleviate some of the menopausal symptoms, such as mood swings and sleep disturbances.
- Get the weight and belly fat down
Weight management becomes increasingly important during and after menopause. Excess weight can strain the heart and elevate the risk of cardiovascular disease. Focus on maintaining a healthy body weight through a combination of diet and exercise.
- Learn how to manage stress and care about doing do
Chronic stress can take a toll on your heart. Engage in stress-reduction techniques. Again, figure out what works for you. For some that’s mindfulness and yoga, whereas for someone else it may be heading out in nature, painting a picture, or chatting with a friend.
- Give some thought to HRT
HRT isn’t typically recommended solely for heart health. However, the replacement oestrogen can help restore some of the protective factors that you lose as your natural levels of oestrogen drop. Chat to your doctor, do your homework on HRT, and make a decision that’s right for you.
Let’s reflect
Life after menopause is a time to reflect on the challenges and triumphs of women’s health. It’s also an opportunity to raise our knowledge and resolve on the importance of cardiovascular health post menopause.
As a post menopause health coach, my mission is to empower women with knowledge and support to navigate this significant life transition confidently.
Together, we can take proactive steps to safeguard heart health during and after menopause.
Di x
Leave a Reply
Want to join the discussion?Feel free to contribute!