Menopause is a natural phase in a woman's life, marking the end of her reproductive years. While this transition brings about various changes, it's essential to pay special attention to your heart health during this time. Hormonal fluctuations can affect your heart health, making it crucial to adopt a heart-healthy lifestyle.
The American Heart Association (AHA) offers some tips for protecting that most critical organ while hormone levels and body composition change.
“More women in the U.S. are living longer, and a significant portion of them will spend up to 40% of their lives postmenopausal,” according to Brooke Aggarwal, an assistant professor in cardiology at Columbia University Medical Center in New York City.
“Navigating through menopause isn’t one-size-fits-all, and neither is the journey to good heart health,” adds Aggarwal, a volunteer for AHA's Go Red for Women movement.
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“This makes it even more important to focus on heart and brain health at all stages of life," she said in an AHA news release.
1. Stay Active
Regular physical activity is a key component of maintaining good heart health. Aim for at least 150 minutes of moderate-intensity exercise per week. Activities like walking, swimming, or dancing are excellent choices. Exercise can help control weight, reduce stress, and lower the risk of heart disease.
Strength and resistance training, endurance, balance and flexibility also make for a well-rounded routine. Strength and resistance have the added benefit of increasing bone strength and muscle mass, according to the AHA. As women enter menopause, their bone density is affected. Body composition tends to shift to lower muscle mass. Strength training at least twice a week can help both bones and muscles.
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2. Eat a Heart-Healthy Diet
During menopause, your metabolism may slow down, making it easier to gain weight. Focus on a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins. Limit your intake of saturated fats, sodium, and processed foods. Omega-3 fatty acids from sources like fatty fish, flaxseeds, and walnuts can be particularly beneficial for heart health.
Both the DASH and Mediterranean types of eating plans have the most heart-healthy elements. They are high in vegetables, fruit, whole grains, healthy fat and lean protein. They’re also low in salt, sugar, alcohol and processed foods.
3. Monitor Your Cholesterol
Menopause can lead to changes in your cholesterol levels, increasing your risk of heart disease. Have your cholesterol checked regularly and discuss your results with your healthcare provider. If needed, consider medication or dietary changes to manage your cholesterol levels effectively.
4. Manage Stress
Menopause can be a stressful time for many women. High-stress levels can negatively impact your heart health. Practice stress-reduction techniques like yoga, meditation, deep breathing, or hobbies that bring you joy. A good support system and open communication with friends and family can also help you manage stress effectively.
5. Quit Smoking
If you smoke, quitting is one of the most significant steps you can take to protect your heart. Smoking is a major risk factor for heart disease. Seek support from a healthcare professional or a smoking cessation program to help you quit successfully.
6. Limit Alcohol Intake
While some studies suggest moderate alcohol consumption may have heart benefits, it's important to be cautious during menopause. If you drink, do so in moderation. For women, this generally means up to one drink per day.
7. Keep an Eye on Blood Pressure
High blood pressure is a risk factor for heart disease. Regularly monitor your blood pressure and follow your doctor's recommendations for keeping it within a healthy range. Lifestyle changes and, if necessary, medication can help control blood pressure.
8. Maintain a Healthy Weight
Maintaining a healthy weight is crucial for heart health. Hormonal changes during menopause can lead to weight gain. Focus on portion control and mindful eating to help manage your weight. Consult with a healthcare provider or a registered dietitian if you need guidance on weight management.
9. Get Regular Check-Ups
The best defense against menopause-related changes is working with your doctor, according to the AHA.
Make sure to schedule regular check-ups with your healthcare provider. Discuss any concerns or symptoms you may have related to heart health. Early detection and intervention can be crucial in maintaining a healthy heart.
10. Hormone Replacement Therapy (HRT)
If you are considering hormone replacement therapy to manage menopausal symptoms, discuss the potential benefits and risks with your healthcare provider. HRT may have both positive and negative effects on heart health, and your provider can help you make an informed decision.
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11. Prioritize Sleep
It’s also important to prioritize sleep. In menopause, many symptoms can affect a good night’s sleep. These include night sweats, insomnia and getting up to go to the bathroom. But if you manage to get enough rest, you’ll have a stronger immune system, better mood, more energy, clearer thinking and lower risk of chronic diseases.
Setting an alarm to remind you it’s time to wind down can help. Shut down all electronic devices at that time. Call your doctor if you’re still having trouble.
Menopause is a significant life change that can affect your heart health. By adopting a heart-healthy lifestyle, you can reduce the risk of heart disease and enjoy this new phase of life to the fullest. Remember that small, consistent changes in your daily routine can make a big difference in managing your heart health during menopause. Always consult with your healthcare provider for personalized guidance and support.
