High blood pressure and menopause: what you need to know

Oestrogen is a hormone that is involved in many processes in the body. It is vital to heart health and blood vessel health. Oestrogen dilates the blood vessels allowing blood to flow effortlessly, reduces inflammation and keeps cholesterol levels low (which is important because high cholesterol can lead to heart disease). So it has many positive effects. 

When oestrogen levels begin to fluctuate and fall around menopause, this can affect your heart and blood vessels. Before menopause, your hormones play a big role in many daily functions. Therefore, it is even more important to take good care of your body during and after menopause when your hormone levels fall. 

Low hormone level is not the only risk factor for high blood pressure. It can also be caused by stress, obesity, an inactive lifestyle, excessive alcohol consumption, heredity factors or a combination of several factors. 

Hormonal changes can also trigger a variety of menopausal symptoms, such as hot flashes, sleep problems and mood swings.

High blood pressure, or hypertension, is not a disease in itself but a risk factor in many diseases, such as heart attack, kidney failure and stroke. High blood pressure is often called the ‘silent killer’ because most people who have it don't have any symptoms. People with very high blood pressure can experience symptoms such as: 

• Headache  
• Chest pain  
• Dizziness  
• Difficulty breathing 
• Nausea or vomiting 
• Blurred vision or other vision changes  
• Anxiety 
• Confusion or restlessness 
• Ringing or other sounds in your ears  
• Nosebleed 
• Heart palpitations 

The only way to determine if you have high blood pressure is to check your blood pressure levels. This can be done very easily with a blood pressure monitor. 

Many people develop high blood pressure when they are in their forties. The further along in the menopausal transition, the more important it becomes to monitor your blood pressure. After all, research shows that there is a relationship between high blood pressure and the decrease in sex hormones. Postmenopausal women are especially at risk. Therefore, it’s important to be aware of your blood pressure so that you can take action to bring it down.

In general, maintaining a healthy and active lifestyle reduces the risk of high blood pressure. But what exactly constitutes a healthy lifestyle? 

• A healthy diet is rich in antioxidants. Anti-inflammatory foods are associated with lower blood pressure. To be healthy, you need to eat a variety of colourful fruits and vegetables. Eat a rainbow every day!  
• Cut back on salt. Most people have a diet that is high in salt, usually a result of eating too many processed foods. Our advice? Do not exceed a limit of six grams (a teaspoon) a day. If you cook with fresh foods at home, it's easier to control your salt intake. 
• Get at least 30 minutes of physical activity each day. That is, on top of your daily activities. Research shows that a combination of cardio and strength training is beneficial for controlling blood pressure in postmenopausal women. Alternate jogging or cycling with low-impact activities such as Pilates or Crossfit workouts. 
• Reduce stress and get plenty of rest. Stress can cause your blood pressure to spike. 
• Do you smoke? Try to quit. Smoking triggers many diseases in general and it also increases the risk of high blood pressure.