High blood pressure

• High blood pressure is more common in people over 40 and in women experiencing menopause.
• Changes in sex hormones can cause blood pressure to rise, especially after menopause (postmenopause).
• High blood pressure often has few symptoms and can remain unnoticed for a long time.
• Regularly monitoring your blood pressure can help identify issues earlier.

High blood pressure occurs when blood flows through your blood vessels with excessive force. This places extra pressure on the walls of the blood vessels and on the heart. Over time, this increases the risk of cardiovascular problems.

Oestrogen is a vital hormone. It plays a role in maintaining a healthy heart and blood vessels. Oestrogen helps blood vessels relax and widen, making it easier for blood to flow. It also helps reduce inflammation and maintain balanced cholesterol levels. High cholesterol can increase the risk of cardiovascular issues.

During menopause, oestrogen levels fluctuate and later decline. This can cause blood vessels to become stiffer and less able to relax. As a result, blood pressure may rise, particularly during and after menopause.

Not all cases of high blood pressure are caused by hormonal changes. Stress, being overweight, lack of exercise, alcohol consumption, and genetics can also contribute to elevated blood pressure.

In addition to hormonal changes and lifestyle factors, other elements can contribute to high blood pressure.

Certain medications, such as some anti-inflammatory drugs or corticosteroids, can affect blood pressure.

Health conditions like kidney problems or diabetes may also play a role. Additionally, prolonged poor sleep or ongoing physical strain can increase blood pressure.

High blood pressure is not a condition in itself but does increase the risk of other health issues, such as cardiovascular disease, kidney problems, and stroke. Many people with high blood pressure are unaware of it, which is why it is often referred to as a ‘silent’ condition.

Only when blood pressure is significantly elevated might symptoms occur. These can include:

• Headache
• Chest pressure
• Dizziness
• Shortness of breath
• Nausea and/or vomiting
• Blurred vision or changes in vision
• Feelings of anxiety
• Restlessness or confusion
• Ringing in the ears
• Nosebleeds
• Heart palpitations

The only way to determine if you have high blood pressure is by measuring it. This can easily be done with a blood pressure monitor. The Heart Foundation provides guidelines for healthy blood pressure levels.

There are various ways to support your body if you have high blood pressure. You can support your body naturally with healthy nutrition, sufficient exercise, and rest. Additionally, supplements, medications, and hormone therapy (HRT) can be beneficial.

When your hormone balance changes during menopause, it can affect your energy levels, sleep, digestion, and metabolism. Healthy nutrition, regular exercise, and rest can help prevent or alleviate symptoms. Small adjustments can already make a difference in how you feel.

When using medications or supplements, a balanced lifestyle supports your body in absorbing nutrients and processing medications. This makes supplements and medication more effective. Experts recommend the following for high blood pressure:

• A healthy diet rich in antioxidants and anti-inflammatory foods is associated with lower blood pressure. Eat plenty of fruits and vegetables in all colours of the rainbow.
• Limit your salt intake. Many people unknowingly consume too much salt, particularly through processed foods. The recommendation is to use no more than six grams of salt per day. Cook as much as possible with unprocessed ingredients.
• Exercise for at least 30 minutes daily, in addition to your regular activities. A combination of cardio and strength training can help lower blood pressure, especially in postmenopausal women. Alternate jogging or cycling with Pilates or strength training.
• Reduce stress and ensure adequate rest. Prolonged stress can raise blood pressure.
• Do you smoke? Try to quit. Quitting smoking reduces the risk of high blood pressure and other health problems.

Many women are unaware that, in addition to hormone therapy, there are also proven effective hormone-free medications. These can support you in managing high blood pressure, depending on your situation and blood pressure levels.

Hormone-free medication is always prescribed by a doctor. It can be a good option for those who cannot or do not want to use hormone therapy. These medications do not affect your hormone balance and are designed to support the body in addressing specific symptoms or conditions, such as high blood pressure.

During menopause, your body’s processes for generating energy, building muscle, and repairing skin change. You can naturally support these processes with high-quality supplements. Magnesium, vitamin D, and omega-3 are recommended for every woman going through menopause. Supplements can also target specific symptoms, such as hot flushes, poor sleep, and high blood pressure.

The effectiveness of supplements can vary from person to person. This depends on factors like your lifestyle and health. The quality of the product also determines how well it works. Choose high-quality supplements without unnecessary fillers.