Prevent Cardiovascular Disease
It’s believed that estrogen provides some protection against heart disease in young women.
But menopause changes the game. After age 55, more than half of all deaths among American women are caused by cardiovascular disease. Some risk factors are out of your control — others you can manage.
Here’s what you can do to lower your risk:
- Control your blood pressure. Keeping your blood pressure below 120/80 mm Hg is ideal. Even slight elevations can double the risk of stroke or heart attack. Almost half of women over age 55 have high blood pressure (a reading equal to or greater than 140/90 mm Hg). High blood pressure, or hypertension, has been dubbed a silent killer because it usually doesn’t cause any symptoms early on. After years of living with high blood pressure, however, your risk of stroke, heart attack, and kidney failure increase significantly. Cutting back on salt, limiting alcohol, losing weight, and getting regular exercise are important ways to keep the lid on hypertension. If lifestyle changes aren’t enough, your doctor can prescribe medication to lower your blood pressure.
- Control your cholesterol. Fatty substances in the blood can build up in your arteries, causing blockages that can lead to a heart attack or stroke. Know your cholesterol numbers. Total cholesterol readings should be less than 200 mg/dL. Keeping your LDL cholesterol (“bad” cholesterol) and triglycerides low is key, along with trying to keep your “good” cholesterol (HDL) number high since HDL cholesterol can actually protect you from developing cardiovascular disease. Regular exercise, eating a low-fat diet, and avoiding hydrogenated oils and trans-fatty acids can help you achieve these goals. Talk to your doctor about specific diet and exercise strategies to manage your cholesterol. If necessary, your doctor may suggest medication to lower your cholesterol.
Avert Osteoporosis
Osteoporosis causes bones to become weak and brittle.
Since estrogen helps contribute to bone strength in younger women, the risk of developing osteoporosis increases post-menopause. The hips, spine, and wrists are most at risk of fracture due to osteoporosis.
A bone mineral density test can help evaluate your bone strength. Ask your doctor if this test is right for you.
Here’s what else you can do to keep your bones strong:
- Eat a bone-building diet. Foods rich in calcium and vitamin D will help strengthen your bones. Milk, canned fish such as salmon, eggs, and dark green, leafy vegetables are great choices. Ask your doctor if you also need to take supplements. Drink alcohol only in moderation and, if you smoke, quit — protecting yourself from osteoporosis is just another reason to stop.
- Get some sun. Vitamin D helps the body absorb calcium. Spending 5 to 30 minutes in the sun a few times a week can help your body produce vitamin D and soak up calcium more readily.
- Exercise some muscle. Exercising at least three times a week helps keep bones strong. Weight-bearing exercises such as walking and using weights are good choices. In addition, exercises that improve strength and balance can help protect you from falling, further protecting your bones.
- Consider medication. There are many drugs that prevent or treat osteoporosis. Talk to your doctor about which might work best for you.