As women go through menopause, the body undergoes various changes that can impact their heart health. It is vital to take steps towards maintaining good heart health during this stage.

This article will outline the ways to keep a healthy heart through menopause and beyond.

What is Menopause?

Menopause is a natural biological process that marks the end of the reproductive years in a woman’s life. It occurs when the ovaries no longer produce eggs, resulting in the decline of estrogen levels in the body.

Menopause affects all women differently, and it can cause various symptoms such as hot flashes, mood swings, and vaginal dryness, to name a few. Despite all these changes, it is essential to note that menopause also affects a woman’s heart health in many ways.

What Happens to the Heart during Menopause?

Estrogen, the hormone responsible for regulating a woman’s menstrual cycle, plays a crucial role in cardiovascular health. It strengthens the blood vessels and helps to control the levels of cholesterol in the body.

As estrogen levels decline during menopause, a woman’s risk of developing heart disease increases.

The most common types of heart disease in women are coronary artery disease (CAD) and heart failure. CAD occurs when the arteries that supply blood to the heart become narrow due to the buildup of plaque.

Heart failure happens when the heart cannot pump enough blood to meet the body’s needs.

What are the Symptoms of Heart Disease?

Heart disease symptoms in women can be different from those in men. Some of the signs to look out for include:.

Shortness of breath
Pain or discomfort in the chest
Unexplained fatigue
Sweating
Heart palpitations

What are the Steps to Maintaining a Healthy Heart through Menopause?

While menopause presents various challenges to a woman’s health, there are many things that they can do to maintain a healthy heart. The following are the steps that can help:.

Exercise

Regular exercise is one of the best ways to maintain good heart health during menopause. It helps to keep the arteries flexible, lowers blood pressure, and helps to control weight.

Exercise also helps to reduce the risk of developing diabetes, which is a significant risk factor for heart disease. Engage in activities that get your heart rate pumping, such as walking, jogging, swimming, or dancing.

Eat a Healthy Diet

Eating a diet that is low in fat and high in fiber is crucial for heart health during menopause. Choose foods that are rich in whole grains, fruits, and vegetables. Include lean proteins such as fish, chicken, and beans.

Limit the intake of red meat, dairy products, and other saturated fats. Avoid processed foods and sugary beverages as they can increase the risk of developing heart disease. Choose healthy fats such as unsaturated fats that are found in nuts, seeds, and fish.

Quit Smoking

Smoking is a significant risk factor for heart disease in women, especially during menopause. It damages the blood vessels, reduces the oxygen flow to the heart, and increases the levels of bad cholesterol in the body.

Quitting smoking will help to improve heart health and reduce the risk of developing heart disease.

Keep Your Weight under Control

Keeping your weight in check is important for maintaining heart health during menopause. Being overweight or obese increases the risk of developing high blood pressure, diabetes, and heart disease.

Losing even a few pounds can help to reduce the risk of developing heart disease. Strive to maintain a healthy weight by eating a balanced diet and getting regular exercise.

Manage Stress

Stress can take a toll on a woman’s heart health during menopause. It increases blood pressure, heart rate, and cholesterol levels in the body.

In addition, it can trigger unhealthy behaviors such as overeating, smoking, and alcohol consumption, which can raise the risk of heart disease. Engage in stress-reducing activities such as yoga, meditation, or deep breathing exercises. Practice activities that you enjoy, such as reading a book, listening to music, or spending time with loved ones.

Get Regular Check-Ups

It is essential to get regular check-ups during menopause to monitor heart health. Visit your healthcare provider for regular blood pressure, cholesterol, and weight checks.

Talk about your menopausal symptoms and any concerns you may have about your heart health. Your healthcare provider can recommend lifestyle changes or medications to help manage your symptoms and reduce the risk of heart disease.

Closing Thoughts

Maintaining cardiovascular health during menopause is crucial for women to live long and healthy lives. By following the steps outlined above, women can take charge of their heart health and reduce the risk of developing heart disease.

Exercise regularly, eat a healthy diet, quit smoking, keep your weight under control, manage stress, and get regular check-ups. These are the keys to maintaining a healthy heart through menopause and beyond.