Cardiovascular Health During Menopause

Along with other symptoms and physical changes during perimenopause and menopause a very significant issue to be aware of is cardiovascular health. This part of the fertility lifespan brings hormonal changes that can impact heart health, making it a critical time to know more about the risks, red flags and mitigation strategies for optimal heart health. The main reason why heart health is so important around this time in life is due to the body decreasing its oestrogen levels during menopause can lead to shifts in cholesterol levels, blood pressure, and body fat distribution. Each which contributes to heightened cardiovascular risks for everyone.

Understanding these physiological changes and implementing strategies to curb their effects is essential for maintaining not only a healthy lifestyle but also reducing symptoms related to menopause. Before learning more, it is very important to know that everyone should be routinely checked by their doctor or a healthcare professional for their heart health and people who are experiencing heart-related discomfort should immediately seek emergency care

Understanding Cardiovascular Effects During Menopause

As a person’s body transitions through menopause, there will be a number of physical and mental implications. No two menopause journeys are alike and no two people experience symptoms in the same level of severity. Many people do report a change in their heart health around perimenopause. The main reason why this occurs is due to a decrease in oestrogen production. It isn’t widely known that oestrogen plays a key role in cardiovascular health. As the body’s hormones fluctuate some implications can be an increase in blood pressure, which accompanied by hot flashes, can create a very distressing experience. In addition to high blood pressure, many people see an increase in their LDL-cholesterol and triglycerides and a decrease in their HDL-cholesterol. For reference LDL is often called “bad” cholesterol, while HDL is often called “good” cholesterol

Another uncommon symptom of a decrease in oestrogen, is fluctuation in weight. A sustained weight gain and elevated body-mass index BMI can exacerbate heart conditions and also lead to an increased risk for type 2 diabetes.

People experiencing shortness of breath, heart palpitations, nausea, fatigue and lightheadedness should immediately contact a healthcare provider to understand the issue and learn more about treatment options.

While all of this may sound frightening, unpleasant, or very unwelcome, it is necessary to know that this is not everyone’s experience during menopause and there are plenty of ways to engage preventative measures and seek treatment options at any time

Proactive Steps for Heart Health

People who are entering into perimenopause, well into menopause, and even post menopause can take multiple steps to ensure optimal heart health. There are many options that people can take themselves to promote their heart health and alleviate menopause symptoms and also mitigate risks of complications of poor cardiovascular health. Before making any dietary or exercise changes, it is important to talk to your doctor or a registered healthcare professional.

Lifestyle changes

It is likely not surprising that the number one suggestion for improving heart health during menopause is exercise, whenever it is possible. Maintaining a regular exercise routine can lead to an optimal weight and decrease the risk of connected complications, in general, but also for menopause. The NHS recommends 150 minutes of moderate-intensity aerobic exercise per week. This does not mean you need to take up marathon training or mountain climbing. Moderate-intensity aerobic activity can include brisk walking, light swimming, yoga, cycling and even dancing. In addition, weight or resistance training is also very important for people experiencing menopause symptoms not only for heart health, but also for healthy bones.

Other lifestyle changes that can improve heart health are dietary changes and limiting alcohol consumption. Due to general life stressors and the added potential challenges of menopause symptoms, this can feel like an additional burden, but it needn’t be. It is still possible to enjoy the foods that bring comfort and pleasure, but make sure that the ones high in saturated fats and processed sugars are enjoyed in moderation. It is also a good idea to begin to add heart healthy foods into your diet to find a true balanced diet that works for you. Whenever you are thinking of making dietary changes or even want to know more about what food to avoid or add to your diet, it is important to speak with your doctor or a registered professional nutritionist or dietitian

Managing Stress

Again, no two menopause journeys are alike in their symptoms or treatments. When thinking about the physical aspect of heart health, it is also important to find a balance with mental health. Relieving stress is a key aspect of a healthy heart and also relieves menopause symptoms. For this this is no one single answer, but an individualised collection of tools to help reduce the feelings of stress. Find ways to reduce stress through relaxation techniques, meditation, or yoga. Socialise with friends and engage in activities you enjoy. Finding someone to talk to about what is going on in your life, physically and mentally is a very critical role aspect of managing cardiovascular health.

In addition to your physical well-being, there are many mental healthcare providers who are also able to support people during this time of life. You can reach out to your Care Navigation team to help find a local provider in your area.