Is menopause putting your heart at risk? Here’s how to stay healthy

As women go through menopause, much of the focus tends to be on symptoms like hot flashes and mood swings, but what often gets overlooked is the impact on heart health. The hormonal shifts during this time can significantly increase the risk of heart disease, making it essential to understand these changes and take steps to protect your heart during this stage of life.

This guide will help you understand what’s going on in your body and how to protect your heart during menopause.

Why menopause affects your heart

You may be surprised to learn that the hormonal changes associated with menopause can directly affect your heart. Oestrogen, the hormone that plays a crucial role in reproductive health, also protects the heart by helping keep blood vessels flexible and promoting healthy cholesterol levels. As you enter menopause and oestrogen levels drop, these benefits begin to fade.

Here’s a breakdown of what happens:

• Vascular changes: Blood vessels may stiffen, which can lead to higher blood pressure and make the heart work harder.
• Cholesterol levels: Oestrogen helps maintain good cholesterol (HDL) and keeps bad cholesterol (LDL) in check. With less oestrogen, LDL levels can rise, increasing the risk of artery blockages.
• Fat distribution: During menopause, fat is more likely to accumulate around the abdomen, which is linked to a higher risk of heart disease.

Symptoms to watch out for

Heart disease is often called the "silent killer" because its symptoms can be mild or mistaken for other ailments. However, women tend to experience symptoms differently than men. For example, while chest pain is a well-known symptom of heart attack in men, women may experience:

• Unexplained fatigue: Sudden, overwhelming tiredness, even when you're well-rested.
• Breathlessness: Feeling short of breath during normal activities, like walking or climbing stairs.
• Discomfort in the upper body: Pain in the arms, back, neck, or jaw can signal heart issues.
• Nausea or lightheadedness: These symptoms may appear during a heart event and should not be ignored.

How to take control of your heart health

While menopause can increase the risk of heart problems, there are many things you can do to take charge of your heart health.

1. Focus on nutrition that supports your heart

Food is one of your most powerful tools. A Mediterranean-style diet, which includes healthy fats like olive oil, plenty of vegetables, lean proteins, and whole grains, has been shown to benefit heart health.

Additionally, include heart-friendly supplements, like omega-3 fatty acids, which can reduce inflammation and promote healthy cholesterol levels. February Bloom offers a variety of natural supplements designed to support cardiovascular health during menopause.

2. Stay active for a stronger heart

Exercise not only boosts your mood and energy but also strengthens your heart. Cardiovascular exercises like walking, swimming, or cycling help maintain blood vessel flexibility and lower blood pressure. Strength training can help prevent the loss of muscle mass and keep your metabolism running smoothly, making it easier to manage weight gain during menopause.

3. Manage your stress levels

Stress directly impacts heart health by causing blood pressure to rise and triggering unhealthy coping habits. Meditation, yoga, or even 5-minute breathing exercises can work wonders for managing stress. Carve out time for self-care and relaxation as part of your routine.

4. Be aware of your heart numbers

Make regular check-ups with your healthcare provider part of your self-care routine. Keep an eye on your blood pressure, cholesterol levels, and blood sugar. Early detection of any changes is key to managing your heart health.

5. Watch your alcohol and smoking habits

Smoking is a major risk factor for heart disease, and its dangers increase as women age. If you smoke, quitting is one of the best things you can do for your heart. Similarly, moderate your alcohol intake, as excessive drinking can raise blood pressure and contribute to heart problems.

Menopause and your future heart health

Menopause is an important milestone in every woman’s life, and it comes with its own set of challenges. Understanding how these changes affect your heart is the first step in protecting your cardiovascular health. With a balanced approach to diet, exercise, stress management, and supplements, you can continue to live a healthy, fulfilling life while keeping your heart strong.

Menopause is inevitable, but heart disease doesn’t have to be.