As you approach menopause, you may focus on symptoms like hot flashes, mood swings, and vaginal dryness, but one of the most important aspects of health during this time is your heart. During and after menopause, women face an increased risk for heart disease, which is the leading cause of death for women worldwide. This increased risk is due to the hormonal changes that occur, particularly the drop in estrogen levels, which plays a protective role in cardiovascular health.
In this article, we’ll discuss why menopause increases the risk for heart disease, how the hormonal changes during this time affect your cardiovascular health, and what you can do to protect your heart.
How Menopause Affects Your Heart Health
When you enter menopause, your estrogen levels decrease significantly. Estrogen is known for its heart-protective effects, including helping to maintain healthy cholesterol levels and promoting the flexibility of blood vessels. When estrogen levels drop, these protective effects are diminished, and the risk of developing cardiovascular disease (CVD) increases.
1. Estrogen’s Role in Cardiovascular Health
Estrogen helps to:
- Lower LDL (bad cholesterol): Estrogen helps maintain healthy cholesterol levels by reducing LDL (low-density lipoprotein) cholesterol, which can contribute to plaque buildup in the arteries.
- Improve blood vessel function: Estrogen promotes vascular health, keeping the blood vessels flexible and helping them dilate properly to maintain healthy blood flow.
- Protect against high blood pressure: Estrogen has a mild effect on lowering blood pressure, reducing the risk of hypertension, which can damage blood vessels over time.
2. Hormonal Changes During Menopause and CVD Risk
The loss of estrogen during menopause leads to higher LDL cholesterol, lower HDL (good cholesterol), and changes in blood vessel function. These changes can raise the risk of heart disease and stroke, even for women who are otherwise healthy.
What to Expect:
- Increased cholesterol levels: After menopause, women often experience an increase in total cholesterol and LDL cholesterol, which can raise the risk of plaque buildup in the arteries.
- Blood pressure changes: A drop in estrogen can also increase blood pressure, further raising the risk of cardiovascular problems.
- Weight gain: Many women experience weight gain around the abdomen during menopause, which can increase the risk of metabolic syndrome—a cluster of risk factors (high blood sugar, high blood pressure, and excess abdominal fat) that increase the risk of heart disease.
Symptoms of Heart Disease in Menopause
Women may not always experience the same symptoms as men when it comes to heart disease. Recognising the symptoms and understanding the risk is important, especially during menopause.
1. Chest Pain or Discomfort
While chest pain is often associated with heart attacks, women may experience tightness or discomfort rather than the sharp pain men often report. The pain can radiate to the back, jaw, arms, or shoulders.
2. Shortness of Breath
During or after physical activity, or even while at rest, shortness of breath can be a sign of a cardiovascular issue. This is especially true for women after menopause, who may be at an increased risk for heart failure.
3. Fatigue
Feeling unusually tired or weak, especially when you haven’t been physically active, can be a sign of heart disease. This fatigue may feel different from the usual tiredness of a busy day.
4. Palpitations
Irregular heartbeats or a fluttering sensation in the chest are common symptoms for both men and women with heart issues, but they become more prominent in postmenopausal women.
How to Protect Your Heart During Menopause
While menopause increases your risk for heart disease, there are many steps you can take to protect your heart during this time. By making smart lifestyle choices and getting regular screenings, you can help reduce your risk of cardiovascular problems.
1. Healthy Diet
A heart-healthy diet is essential for lowering your risk of cardiovascular disease. Focus on a diet rich in whole grains, fruits, vegetables, and lean proteins, and limit the intake of saturated fats, trans fats, sodium, and refined sugars.
Heart-Healthy Eating Tips:
- Incorporate healthy fats such as those found in avocados, nuts, seeds, and olive oil.
- Opt for omega-3 fatty acids found in salmon, flaxseeds, and walnuts, which help reduce inflammation and improve cholesterol levels.
- Eat foods high in fiber like beans, legumes, and whole grains to help lower cholesterol and manage blood pressure.
2. Regular Exercise
Regular physical activity is one of the best ways to reduce your risk of heart disease. Exercise helps control blood pressure, cholesterol, and weight, all of which are important for heart health.
Exercise Recommendations:
- Aim for at least 30 minutes of moderate exercise (such as brisk walking or swimming) most days of the week.
- Include strength training exercises twice a week to improve muscle mass and metabolism, both of which support overall health.
3. Monitor Blood Pressure and Cholesterol
Regular screenings are essential for detecting high blood pressure or high cholesterol before they become a significant issue. Your doctor can recommend strategies to manage these factors, such as medication, diet, and lifestyle changes.
What to monitor:
- Blood pressure: Aim to keep your blood pressure under 130/80 mm Hg.
- Cholesterol: Keep total cholesterol levels below 200 mg/dL, with LDL cholesterol below 100 mg/dL.
4. Maintain a Healthy Weight
Excess weight, particularly around the abdomen, increases your risk of heart disease, diabetes, and stroke. Maintaining a healthy weight through a balanced diet and regular exercise is crucial during menopause.
What to do:
- Focus on portion control and eating nutrient-dense foods that are high in vitamins and minerals but low in unhealthy fats.
- Consider talking to a nutritionist or dietitian if you’re struggling to manage your weight during menopause.
5. Manage Stress
Chronic stress can take a toll on your heart health, leading to high blood pressure, unhealthy eating habits, and weight gain. Finding ways to manage stress is key to improving your overall well-being.
What to do:
- Incorporate mindfulness, yoga, and relaxation techniques into your daily routine to reduce stress.
- Try deep breathing exercises or meditation to help calm the mind and lower stress hormones.
“Heart health is often overlooked during menopause, but it’s just as important as managing symptoms like hot flashes. By staying active, eating a heart-healthy diet, and monitoring key risk factors, you can reduce your cardiovascular risk and live a long, healthy life.”
Final Thoughts
Menopause brings a host of physical changes, but one of the most important to address is your heart health. The decrease in estrogen after menopause increases your risk for heart disease. Still, by making healthy lifestyle choices, monitoring your health, and staying proactive with screenings, you can significantly reduce that risk.
Remember, menopause doesn’t have to mean a decline in health. By taking action now, you can protect your heart and ensure you stay healthy throughout this transition and beyond.
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Sources:
Anna Haotanto is the Founder of Zora Health and a passionate advocate for women’s empowerment. Anna’s personal experiences with egg-freezing, PCOS, perimenopause and the challenges of fertility have fueled her mission to provide high-quality information, financing, and support to help women and couples navigate their fertility journeys with confidence. She is also recognised for her achievements in finance, entrepreneurship, and women’s empowerment, and has been featured in various media outlets. You can also follow her on Linkedin or Instagram.
