Love your heart: reduce the risk of cardiovascular disease during menopause

Cardiovascular disease is generally more common in men than in women. However, this changes once menopause begins, as women’s risk levels rise to match those of men.

This is closely linked to hormones, particularly oestrogen. Oestrogen acts as a protective shield for your heart and blood vessels, helping to keep them flexible and healthy. As menopause approaches and oestrogen levels decline, blood vessels may lose some of their flexibility, increasing the likelihood of heart-related issues.

Menopause introduces new risk factors for cardiovascular disease. Key ones include:

• Increased cholesterol: LDL cholesterol levels (often referred to as "bad" cholesterol) may rise, heightening the risk of atherosclerosis.
• Higher blood pressure: Blood pressure may increase, which raises the risk of heart disease.
• Weight gain: Many women experience weight gain during menopause, particularly around the abdomen, which can further increase the risk.

Now that the risks are clear, let’s explore how you can protect your heart. You have more control than you might realise.

Good nutrition is essential for both your body and hormonal balance. It may sound like a cliché, but clichés often hold truth, don’t they? Here’s what to prioritise:

• Eat plenty of vegetables and fruits (at least 500 grams per day) and choose foods rich in protein, healthy fats, and slow-releasing carbohydrates.
• Omega-3 fatty acids, found in fatty fish and nuts, are excellent for heart health. They help reduce low-grade inflammation in the body and balance cholesterol levels.
• Avoid trans fats. This means limiting margarine, low-fat spreads, biscuits, and cakes as much as possible.
• Cut back on sugars and fast-releasing carbohydrates. These contribute to fat storage, which, as mentioned earlier, is a significant risk factor.
• Fructose is also sugar. It’s found in many sweet products and contributes to liver fat accumulation, which plays a role in cholesterol regulation.

Regular physical activity is one of the most effective ways to keep your heart strong. It helps lower blood pressure, manage weight, and improve cholesterol levels.

Combine strength training with activities such as swimming, walking, or yoga. The general recommendation? Aim for at least 30 minutes of exercise daily, in addition to your usual activities.

Menopause itself can be a stressful time. If you also lead a busy life, your body may produce high levels of the stress hormone cortisol. This hormone can negatively affect your heart and blood vessels.

Try to minimise stress as much as possible. Learn to manage stressful situations, engage in activities that help you relax (such as yoga, reading, or walking in nature), and ensure you take regular breaks throughout the day.

Breaks do not include answering emails, sending messages, or scrolling through social media or news apps. Instead, they might involve chatting with a colleague, taking a short walk, listening to music with a cup of tea, or simply staring into space.

Plan these moments consciously, as in the hustle and bustle of daily life, breaks or relaxation moments are often the first things we neglect. Yet they are crucial for maintaining the health of your heart and blood vessels.

Do you smoke? Seek support to quit. Addiction can be challenging to overcome, but there’s plenty of help available, and you don’t have to face it alone. Alcohol is another significant risk factor for heart and vascular diseases. If you enjoy a glass of wine, try to limit it to weekends, birthdays, or special occasions.

During this stage of life, it’s wise to have your blood pressure, cholesterol levels, and blood sugar levels checked annually. This allows you to identify risk factors early and take timely action.

Your heart deserves care and attention, especially during menopause. Despite the hormonal changes taking place, you can keep your heart healthy. With a balanced diet, lifestyle adjustments, and effective stress management, you can significantly lower the risks. After all, your heart is the beating centre of your well-being and deserves the best care you can provide.