During menopause, symptoms like hot flashes, night sweats, and changes in vaginal dryness are expected. However, the hormonal changes that occur during this time can also impact your heart health. Approximately one million hearts are affected by menopause each year, highlighting the importance of understanding the connection between menopause and heart health.
Estrogen and progesterone play essential roles in maintaining cardiovascular health. Estrogen, for example, acts as an anti-inflammatory agent and a vasodilator, helping to keep blood vessels open for proper blood flow. As estrogen levels decline during menopause, the risk of developing plaque buildup in the arteries increases, potentially leading to heart attacks.
Additionally, menopausal hormonal changes can result in an increase in “bad” LDL cholesterol and triglycerides, along with a decrease in “good” HDL cholesterol. Metabolic changes, such as gaining visceral fat, further exacerbate the risk of heart disease. The American Heart Association has recognized menopause as an independent risk factor for heart disease, underlining the importance of proactive heart health measures.
To protect your heart during menopause, consider the following expert-backed tips:
1. Get a comprehensive heart checkup to monitor your cardiovascular health, including blood pressure, lipid levels, and coronary artery calcium score.
2. Share your complete health history with your healthcare providers, especially if you have a history of conditions like preeclampsia or gestational diabetes.
3. Prioritize sleep quality to support overall cardiovascular health, utilizing healthy sleep habits and considering consultation with a sleep specialist if needed.
4. Discuss hormone replacement therapy (HRT) with your doctor to assess its potential benefits in reducing the risk of heart disease.
5. Incorporate resistance training and aerobic exercise into your routine to promote heart health and reduce cholesterol levels.
6. Consider transitioning to a heart-healthy diet that moves away from Westernized eating habits, focusing on whole foods and consulting with a registered dietitian for personalized guidance.
By proactively addressing the impact of menopause on heart health, you can take control of your well-being and ensure a healthier future for your heart.
