While most of us are familiar with the hot flashes and mood changes that come with menopause, there’s another crucial aspect – the connection between menopause and heart health. Understanding this connection can help you protect your heart during this important life transition.
“As women experience menopause, it’s important that they also consider their cardiovascular health. Oftentimes, women may be aware of the common symptoms that come with menopause like hot flashes or night sweats. What they may not know is that the changes that come with menopause may increase their risk of heart disease,” says Emily Lanzola, DO, MSCP, a Menopause Society-certified practitioner and primary care physician at Mercy Health – Oak Point Primary Care in our Lorain market.
How does menopause affect your heart?
Estrogen works as one of your heart’s allies. When estrogen levels decline during menopause, it sets off a cascade of changes in your cardiovascular system. Here’s some of the ways your body changes during menopause:
Blood pressure changes
Your blood vessels rely on estrogen to stay flexible and adaptable. When estrogen levels drop, these vessels can become less elastic, which often leads to high blood pressure. Research shows that it’s not just about getting older – it specifically links to the menopausal transition.
Cholesterol shifts
Menopause also tends to affect your “good” and “bad” cholesterol. Many women experience an increase in their LDL (the “bad” cholesterol) while their HDL (the “good” cholesterol) decreases. This combination can increase your risk of developing heart disease.
Body fat distribution
If you’ve noticed more weight settling around your midsection during menopause, you’re not alone. This shift in fat distribution isn’t just about appearance – it’s actually a health concern. Abdominal fat is particularly active in inflammation and can increase your risk of heart disease and diabetes.
“Each of these changes and shifts can significantly impact heart health. Heart disease typically presents in women later in life than men and is the leading cause of death for women in the United States. That makes it more important than ever that women prioritize heart health as they experience menopause,” Dr. Lanzola says.
What can you do to protect your heart?
The good news is that you have considerable control over your heart health during menopause. These proven strategies can make a real difference.
Get moving
Physical activity is one of the best ways you can manage your heart health during menopause. Aim for 150 minutes of moderate exercise or 75 minutes of vigorous activity each week.
Don’t feel overwhelmed by these numbers. Break them down into smaller sessions – a brisk 30-minute walk five times a week counts.
Heart-smart eating
Eating a healthy diet becomes even more important during menopause. Focus on:
- Loading up on colorful fruits and vegetables
- Choosing whole grains over refined ones
- Including heart-healthy fats like those found in olive oil, avocados and fish
- Limiting processed foods and added sugars
- Watching your salt intake, especially if you’re developing blood pressure concerns
Managing stress
Chronic stress can be particularly challenging during menopause, and it takes a toll on your heart. Consider these effective stress-management techniques:
- Starting a meditation or mindfulness practice
- Trying gentle yoga
- Establishing a regular sleep routine
- Making time for activities you enjoy
- Connecting with friends and family
When should you talk to your doctor?
Menopause and heart health are strongly linked. As you go through menopause, your risk of cardiovascular disease, coronary heart disease, heart attack and other conditions climb as a result of the change in hormone levels.
Regular check-ups become especially important during and after menopause. Schedule appointments to monitor:
- Your blood pressure
- Cholesterol levels
- Blood sugar
- Body mass index and waist circumference
Don’t hesitate to contact your primary care provider if you notice:
- Chest pain or discomfort
- Unusual shortness of breath
- Unexplained fatigue
- Dizziness
- Heart rhythm changes
Hormone therapy options
Many women wonder about hormone replacement therapy (HRT) for menopause and heart health implications it may cause. The relationship is complex, and what’s right for one woman may not be right for another. Your doctor will consider:
- Your age and how long it’s been since menopause began
- Your personal and family medical history
- Your specific cardiovascular risk factors
- Your preferences and concerns
Menopause and heart health, long-term
Think of menopause as an opportunity to reset and prioritize your heart health. The changes you make now can significantly impact your well-being for years to come.
Keeping these points in mind helps you reduce the risk of developing heart problems during menopause:
- Menopause affects your heart through multiple pathways
- Regular exercise and a healthy diet are powerful protective tools
- Stress management is crucial for heart health
- Regular medical check-ups help catch potential issues early
- Your approach to heart health should be personalized to your needs
“It’s never too late to start making changes to benefit your heart health. Whether you’re transitioning into menopause, have already experienced this change or it’s on your horizon, you can take steps to improve your heart at any time. Your health care provider can help you design a plan that best fits you and your long-term health and wellness goals,” Dr. Lanzola says.
How we can help
By understanding how menopause affects your heart, you can take proactive steps to protect your cardiovascular health during this transition. Make regular appointments with your provider to avoid any issues you might develop. Your doctor may also refer you to a cardiologist. And if you notice any signs of a heart attack, call 911 or go to your nearest emergency department.
Learn about the women’s health services as well as the heart and vascular services we offer at Mercy Health.
