Women are no strangers to hormone fluctuations.
They experience hormone changes during puberty, with monthly menstrual cycles, pregnancy and menopause.
That last phase, perimenopause and menopause, and the hormone changes that come with it, can cause issues besides hot flashes and insomnia — it can increase a woman’s risk for cardiovascular disease.
In menopause, a woman’s ovaries decrease and eventually stop producing estrogen, which can lead to symptoms like mood swings, vaginal dryness, hot flashes, insomnia and bone loss.
Night sweats, hot flashes and weight gain, primarily belly fat, are hallmark symptoms of menopause that have been linked to an increased risk of high blood pressure. The decreased estrogen also causes coronary arteries to become thicker and stiffer, which makes them more likely to accumulate plaque.
“Cardiovascular disease risk increases for everyone with age, but menopause adds another layer of risk because of the body composition changes, increased cholesterol and blood pressure,” said Mary Saracco, APN-CNM, a certified nurse midwife with Endeavor Health.
But cardiovascular disease is not inevitable. Nor do women need to suffer through symptoms of menopause. There are things women can do to ease the symptoms of menopause and stave off cardiovascular disease.
The menopause transition is a good time to reassess self-care and, if necessary, create new, healthy habits.
1. Exercise.
Physical activity, both aerobic and strengthening, is key to staying healthy and strong after menopause. It will help keep your heart in shape, lower blood pressure and cholesterol. It will also help strengthen bones, lead to better sleep, and can reduce the intensity of menopause symptoms. Try to get at least 150 minutes of exercise each week.
“Exercise is a no-brainer when it comes to easing symptoms and preventing disease down the road,” Saracco said. “It can build strength and endurance, help keep weight off and help prevent not only cardiovascular disease, but also diabetes and osteoporosis.”
2. Eat a balanced diet.
Eating healthy can help keep your heart healthy as well, by minimizing weight gain and ensuring you get the vitamins you need as you age (including calcium and vitamin D).
3. Get regular heart screenings.
Making regular appointments with your doctor to check your cholesterol, blood pressure, blood glucose and body mass index will keep you on a healthy track and flag any potential health issues early.
Talk to your doctor about your menopause symptoms and share your exercise plans before starting any activity.
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