How to protect your heart in menopause | 7 things you need to know
How to reduce your risk of heart disease in menopause
Did you know that cardiovascular disease (CVD), the theme of World Menopause Day 2023, holds the unfortunate title of being the number one cause of death for women in both developed and developing nations?
The International Menopause Society (IMS) has released a comprehensive White Paper on the CVD risk for women. Its mission? To shed light on the connection between menopause, female reproductive milestones and potential cardiovascular risk, all while providing valuable recommendations for reducing the risk of cardiovascular disease (CVD) in women. Their fresh approach emphasises the critical link between a woman's cardiovascular health during midlife and beyond, and reproductive events throughout her lifetime.
Preventing heart disease during menopause involves adopting a combination of healthy lifestyle choices and, in some cases, medical interventions. Hormonal changes in menopause can increase the risk of heart disease, so it's important to focus on minimising risk factors and promoting overall cardiovascular health. We share some straightforward tips on what can help.
Whether you're a woman approaching menopause or simply interested in women's health, this information is invaluable for making informed decisions about your well-being.
7 things to do to protect your heart post-menopause:
Eat a balanced healthy diet for a healthy heart
Choose a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
Limit saturated and trans fats, as well as high-sugar foods and excessive salt intake.
Opt for sources of omega-3 fatty acids, like fatty fish (salmon, mackerel, sardines), flaxseeds, and walnuts, as they have been linked to heart health.
Exercise regularly - move in menopause
Take part in regular physical activity whether it’s gym-based and structured, or brisk walking, jogging, swimming, cycling, or other aerobic exercises.
Aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise.
Weight loss from lifestyle changes improves blood sugar, blood pressure, and triglyceride and cholesterol levels – a cluster of factors referred to as metabolic syndrome, according to the new statement.
Maintain a Healthy Weight:
Excess weight, especially that visceral fat around the abdomen, can increase the risk of heart disease.
Strive to maintain a healthy body weight through a combination of balanced diet and regular exercise.
Weight loss helps to improve blood sugar, blood pressure, and cholesterol levels.
Manage Stress:
Reducing the stress that can wreak havoc on heart health, can go a long way to helping you prevent, and maybe even reverse, conditions that can lead to heart disease.
Practice stress-management techniques - mindfulness, meditation, deep breathing, yoga, journal or exercise to help manage stress.
Cut out smoking & cut down alchohol:
Smoking is a major risk factor for heart disease. If you smoke, seek support to quit smoking
If you drink alcohol, do so in moderation. For women, this typically means up to a bottle and a third per week but ideally having three days without alcohol to protect the liver.
Monitor Blood Pressure and Cholesterol:
Stay on top of medical check-ups to assess your overall health, including cardiovascular risk factors. Have regular check-ups with your healthcare provider to monitor your blood pressure and cholesterol levels. Here in the UK, you'll automatically be invited for a free NHS Health Check every 5 years if you're between 40-74, and without pre-existing conditions.
Where necessary, work with your doctor to manage blood pressure and cholesterol levels through lifestyle changes (points 1-5 above) and/or medication.
Hormone Replacement Therapy (HRT):
Hormone replacement therapy can potentially reduce the risk of heart disease, but it's not suitable for everyone.
The British Heart Foundation say ‘Recent evidence shows that menopausal women taking HRT have no higher risk of dying from a heart attack than women who don’t take HRT.’
Discuss the risks and benefits of HRT with your GP to determine if it's right for you.
Where your doctor identifies significant cardiovascular risk factors, they may recommend medication. We all have different life scenarios and experiences, so it's important to talk to your GP to develop a personalised plan for preventing heart disease based on your medical history, risk factors, and current health status.
October 2023
