Managing Cardiovascular Health During Menopause

Alongside other physical and emotional changes, menopause also brings a significant shift in cardiovascular health that should not be overlooked. As the body undergoes hormonal changes during perimenopause and menopause, heart health becomes increasingly important. Understanding the risks, recognising the red flags, and taking proactive steps can help manage cardiovascular health during this stage of life. Oestrogen levels drop during menopause, which can affect cholesterol levels, blood pressure, and fat distribution, all contributing to increased cardiovascular risks. While these changes can be daunting, there are various strategies to reduce their effects and improve overall heart health.

Before diving deeper, it’s essential to note that anyone experiencing heart-related discomfort should immediately seek medical attention. Routine check-ups with your doctor or healthcare professional are also crucial to monitor heart health.

Understanding Cardiovascular Effects During Menopause

As people transition through menopause, they may notice several physical and emotional changes. While no two menopause journeys are the same, many report changes in heart health during perimenopause. The primary reason for these changes is the decrease in oestrogen production, a hormone that plays an important role in cardiovascular health. As oestrogen levels fluctuate, it can lead to increased blood pressure, which, when combined with other menopause symptoms like hot flushes, can create a distressing experience.

In addition to high blood pressure, many people experience an increase in LDL (“bad”) cholesterol and triglycerides, while their HDL (“good”) cholesterol levels may decrease. This can lead to an elevated risk of cardiovascular diseases. Weight gain is another potential symptom of reduced oestrogen levels, and sustained weight gain, along with an increased BMI, can exacerbate heart conditions and increase the risk of developing type 2 diabetes.

People who experience shortness of breath, heart palpitations, nausea, fatigue, or lightheadedness should consult their healthcare provider to understand the underlying causes and explore treatment options.

While these changes may sound concerning, it’s important to note that not everyone will experience significant heart-related issues during menopause. There are many steps that can be taken to reduce risks and seek appropriate treatment when needed.

Proactive Steps for Heart Health

Menopause doesn’t have to mean a decline in cardiovascular health. Whether you’re entering perimenopause, navigating menopause, or in postmenopause, there are several steps you can take to support heart health. While lifestyle changes can be impactful, it’s important to consult with a doctor or a registered healthcare professional before making any changes to your diet or exercise routine.

Lifestyle Changes

One of the most effective ways to improve heart health during menopause is through regular exercise. Maintaining an active lifestyle not only supports a healthy weight but also reduces the risk of cardiovascular complications. The New Zealand Ministry of Health recommends at least 150 minutes of moderate-intensity aerobic exercise per week. This doesn’t mean you need to run marathons; simple activities like brisk walking, light swimming, yoga, cycling, or even dancing can be beneficial. Additionally, weight-bearing and resistance training exercises are important for both heart health and bone strength during menopause.

In addition to regular exercise, dietary changes can have a significant impact on heart health. Limiting alcohol intake and reducing consumption of foods high in saturated fats and processed sugars can help manage both heart health and menopause symptoms. While this can feel like an added challenge during menopause, it’s important to find a balanced diet that works for you. For tailored advice, speaking with your doctor or a qualified nutritionist or dietitian can help you make informed choices.

Managing Stress

Mental health is just as important as physical health when it comes to managing heart health during menopause. Chronic stress can exacerbate cardiovascular risks and worsen menopause symptoms. Finding ways to manage stress is crucial, and there’s no one-size-fits-all solution. Whether it’s through relaxation techniques, meditation, yoga, or socialising with friends, identifying methods that work for you is key. Talking to someone about your experiences—whether it’s a trusted friend, family member, or mental health professional—can also help you manage stress and improve overall well-being.

Mental Health Support

During menopause, the hormonal changes can have significant effects on emotional and mental health. Seeking support from mental health professionals during this time can be a great way to mitigate the impacts of oestrogen depletion on heart health and mental well-being. Speaking with your doctor about treatment options for managing high cholesterol, high blood pressure, and other menopause-related symptoms is important. Additionally, many mental health professionals specialise in supporting people through menopause, so don’t hesitate to reach out for guidance.

Conclusion

Cardiovascular health should be a top priority during menopause. While the changes brought on by hormonal fluctuations can affect heart health, there are many effective strategies to manage and reduce the risks. Regular exercise, a heart-healthy diet, stress management, and seeking medical advice are essential for maintaining a healthy heart during this stage of life. By working closely with healthcare professionals and making informed lifestyle choices, you can reduce the risk of cardiovascular issues and enjoy a healthier, more balanced life during and after menopause.