Menopause marks the end of a woman’s reproductive years and is often accompanied by a range of uncomfortable symptoms such as hot flushes, night sweats, mood swings, and sleep disturbances.

However, one of the most significant health concerns during menopause is the increased risk for cardiovascular disease. Cardiovascular disease is the leading cause of death in women, and menopause adds an extra risk factor that can increase the likelihood of developing heart disease.

In this guide, we will discuss ways to reduce your cardiovascular risk during menopause.

Understanding Menopause and Heart Health

Menopause is marked by a significant decline in estrogen levels, which can lead to various health issues, including an increased risk for cardiovascular disease.

Estrogen is a hormone that helps protect women from heart disease by keeping blood vessels flexible, improving cholesterol levels and preventing the build-up of plaque in the arteries. When estrogen levels drop, the protective effects of estrogen are diminished, leading to an increased risk of developing cardiovascular (CV) risk factors like high blood pressure, elevated cholesterol levels, and diabetes. But there’s still hope.

Making lifestyle changes can make a positive impact in reducing your risk for cardiovascular disease.

Reduce your risk of heart disease during menopause

The following measures can significantly reduce your risk for cardiovascular disease during menopause, whether they’re in the form of professional medical therapy or lifestyle factors that can improve your heart health.

Eat a heart-healthy diet

Maintaining a healthy diet is essential for reducing your risk of heart disease during menopause.

Women in the menopausal transition should aim for a balanced diet rich in fruits, vegetables, whole grains, lean protein, and low in saturated and trans fats. You should aim to:.

Eat fruits and vegetables, at least 5 servings per day
Reduce refined carbohydrates and added sugars such as soda, candy, and pastries
Limit processed meats like deli and cold cuts
Choose lean protein sources such as fish and poultry, and legumes
Avoid high-fat dairy products

Engage in regular physical activity

Engaging in regular exercise activity during menopause helps to reduce the risk of both cardiovascular and non-cardiovascular health risks associated with menopause.

It’s important to maintain a moderate-intensity workout regimen which will help keepmenopausal symptoms under control. The American Heart Association recommends that individuals participate in the following physical activities:.

150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic activity
Strength training at least twice a week, targeting all major muscle groups

Get quality sleep

One of the most common complaints of menopausal women is sleep disturbances due to hot flushes and night sweats.

Insomnia can also contribute to increased levels of stress, and depression, which are all risk factors for heart disease. To improve sleep and reduce cardiovascular risk, hormonal therapies, cognitive-behavioral therapy, relaxation techniques, and sleep hygiene behaviors are all essential. Sleep hygiene measures include:.

Avoiding stimulating activities for at least an hour before bedtime
Avoiding alcohol and caffeine before bedtime
Sleeping in a cool, dark, and quiet room
Maintaining a regular sleep schedule

Quit smoking

Smoking is a significant risk factor for heart disease, and during menopause, it can exacerbate the risk. Quitting smoking is one of the most important things you can do to improve your heart health.

Seek support from your healthcare provider, social support groups or nicotine replacement therapy options available to help quit smoking.

Reduce alcohol intake

Moderate alcohol intake has been associated with lower cardiovascular risk. However, during menopause, excessive drinking can increase the risk of high blood pressure, heart failure, and stroke.

Women should aim to drink less than 1 drink per day or avoid it altogether.

Manage stress effectively

Stress can have harmful effects on your overall health and increase cardiovascular risk. During menopause, you may experience added stress due to changes in your personal or professional life. Finding effective ways to manage your stress is essential.

Exercise, meditation, mindfulness, or therapy can be helpful and improve overall quality of life during menopause.

Get regular check-ups

Regular check-ups with your healthcare provider can help monitor your cardiovascular risk factors. Hypertension or high blood pressure, high cholesterol, and diabetes are all risk factors for heart disease.

Consult with your healthcare provider for regular check-ups to monitor your health and detect any early signs of heart disease.

The Takeaway

Menopause can increase the risk of developing heart-related health issues. However, by focusing on a healthy lifestyle, mindful eating, physical activity and stress management you can reduce your risk of cardiovascular disease.

Lifestyle changes are the best and safest ways to manage menopause and maintain heart health.