Menopause is a natural transition that every woman experiences as they age. This shift in life marks the end of reproductive years, which is typically around the age of 50. Menopause is a gradual process that lasts between four to five years on average.

During this time, a woman’s menstrual cycle gradually slows down, and eventually, the periods stop completely. Besides, this transition comes with the onset of several symptoms, from hot flashes to mood swings, difficulty sleeping, and weight gain.

And if you thought this was enough, you should be aware that menopause increases the risk of developing heart disease, which is one of the leading causes of death in women.

What Causes Heart Disease during Menopause?

During menopause, hormonal fluctuations occur as the body produces less estrogen. Estrogen is a hormone that helps protect women from heart disease.

Therefore, less estrogen during menopause means less protection from heart disease risk factors such as high blood pressure, elevated cholesterol levels, and weight gain, among others. Here are some of the ways that menopause can lead to heart disease;.

1. Increased Cholesterol Levels

As women age and approach menopause, their cholesterol levels tend to increase. High cholesterol is one of the primary causes of heart disease, especially when the bad cholesterol (LDL) is high while the good cholesterol (HDL) is low.

This can result in the formation of plaque that narrows down the arteries, limiting blood flow to the heart, and increasing the risk of heart attacks and strokes.

2. High Blood Pressure

Menopause is also a time when women’s blood pressure tends to increase, making them more susceptible to heart disease.

High blood pressure is a silent killer that gradually damages the blood vessels and heart, leading to heart attacks, heart failure, and strokes. Managing blood pressure is, therefore, crucial in reducing heart disease risk.

3. Increased Visceral Fat

As women approach menopause, the distribution of body fat tends to change, with more fat accumulating around the waistline, a phenomenon known as visceral fat.

Visceral fat is dangerous because it releases toxic substances that can damage blood vessels, leading to inflammation, insulin resistance, and other metabolic abnormalities. These, in turn, increase the risk of heart disease, stroke, and diabetes.

4. Reduced Physical Activity

Menopause may also make women less active due to mood changes, lifestyle changes, and physical discomfort.

A decrease in physical activity translates to a slower metabolism and reduced muscle mass, which predisposes the body to store more fat and burn fewer calories. Lack of physical activity increases the risk of heart disease and metabolic syndrome, which collectively cause heart attacks, stroke, and diabetes.

Preventing Heart Disease during Menopause

Preventing heart disease during menopause involves making lifestyle changes that promote heart health. Here are some of the things you can do:.

1. Regular Exercise

Regular physical activity is one of the best ways to protect your heart during menopause. Exercise helps to lower blood pressure, reduce weight gain, and prevent the accumulation of visceral fat.

Besides, exercise also helps to improve sleep, boost mood, and reduce stress, which are all essential factors in heart health.

2. Balanced Diet

A balanced diet is crucial in maintaining heart health during menopause. The diet should include plenty of fiber, fruits, vegetables, and whole grains, while limiting saturated fats, processed foods, and sugary beverages.

A balanced diet helps to prevent weight gain, reduce cholesterol, and lower blood pressure.

3. Quit Smoking

Smoking is one of the primary risk factors of heart disease. Quitting tobacco is, therefore, critical in protecting your heart during menopause.

Smoking cessation is challenging, but support from friends, family, and medical professionals can go a long way in helping you quit smoking.

4. Manage Stress

The hormonal fluctuations during menopause can increase stress levels, which is harmful to your heart. Stress management techniques such as yoga, meditation, and deep breathing can help to lower stress levels and prevent heart disease.

5. Regular Check-Ups

Regular check-ups with your healthcare provider can help detect heart disease early and prevent complications. Blood pressure, cholesterol, and blood sugar levels should be checked regularly, and any abnormalities should be treated.

The Bottom Line

Menopause is a natural transition that every woman goes through as they age.

While hormonal changes during menopause can increase the risk of heart disease, adopting healthy lifestyle habits such as exercising regularly, eating a balanced diet, quitting smoking, and managing stress can go a long way in protecting your heart health. Regular check-ups with a healthcare provider are also crucial in detecting any abnormalities early and treating them.