Heart health at the menopause: understanding and taking action
Dear readers,
The menopause is a natural transitional period in a woman’s life, but it also brings with it major changes that we need to be aware of, particularly as regards our cardiovascular health.
Together, we’re going to take a closer look at these changes and discover how to look after our hearts during this pivotal stage.
A hormonal change that influences our heart health
Our bodies are remarkably well designed. Before the menopause, oestrogen plays an essential protective role for our cardiovascular system. These hormones help to maintain the elasticity of our arteries and regulate our blood pressure. During the menopause, the natural reduction in oestrogen production alters this protective balance.
This hormonal transition leads to a number of significant physiological changes in our bodies. Blood pressure tends to rise because oestrogen no longer plays as large a part in dilating blood vessels. The lipid profile also changes, with an increase in ‘bad’ cholesterol (LDL) and a decrease in ‘good’ cholesterol (HDL).
There is also a change in the distribution of fat in the body, with a tendency for it to accumulate in the abdominal area. Our bodies become more sensitive to oxidative stress, which can lead to inflammation of the arteries. Finally, a possible increase in insulin resistance can also affect glucose metabolism.
Diet, the cornerstone of cardiovascular health
Diet plays a crucial role in protecting our cardiovascular system. The Mediterranean diet, scientifically recognised for its benefits, is an excellent reference. It favours foods rich in protective nutrients: colourful fruit and vegetables provide essential antioxidants and polyphenols, while extra-virgin olive oil, avocados and oily fish provide heart-healthy fats. Pulses and wholegrain cereals provide the fibre needed to control cholesterol.
To optimise the benefits of this diet, it is advisable to significantly reduce consumption of ultra-processed foods, refined sugars and saturated fats.
We strongly recommend that you focus on the quality of proteins, giving preference to lean sources such as poultry, fish and legumes. Spices and herbs, particularly turmeric, ginger and garlic, can be used liberally for their anti-inflammatory properties.
Movement, a source of vitality for the heart
Physical activity is a fundamental pillar of cardiovascular health. Endurance activities should be practised regularly, ideally 3 to 5 times a week, starting slowly and gradually increasing in intensity. Muscle strengthening, at the rate of 2 to 3 sessions a week, is the perfect complement to cardiovascular work.
Brisk walking is an excellent base, and what’s more, it’s easily accessible to everyone. Swimming has the advantage of being particularly gentle on the joints, but also involves the whole body. Yoga and Pilates are particularly well-suited to the menopause: they combine gentle muscle strengthening with breathing exercises. Yoga improves blood circulation and effectively reduces stress, while Pilates strengthens deep muscles and improves balance, both of which are essential during this period.
Cycling, whether outdoors or at home, provides a sustained effort over time. Dancing adds a dimension of pleasure and coordination that makes physical activity more attractive. The important thing is to find a combination of activities that you enjoy and to keep up the regularity of your exercise, to ensure lasting benefits for your cardiovascular health.
Stress management: an often neglected necessity
Chronic stress can have a major impact on our heart health. Meditation and deep breathing, practised for even a few minutes a day, are effective ways of regulating this stress. It’s essential to cultivate fulfilling social relationships and share your concerns with those close to you. Sleep also plays a major role: seven to eight hours a night allows the body to regenerate effectively.
Recharging activities such as reading, gardening, music or art therapy help to maintain an emotional balance that is good for the heart. Relaxation techniques such as sophrology or self-hypnosis can be a useful addition to this anti-stress arsenal.
Essential and personalised medical care
Dialogue with your doctor is particularly important during this period. Regular check-ups enable us to monitor key parameters such as blood pressure, lipid levels, fasting blood sugar and waist circumference. A baseline electrocardiogram can be performed to establish a baseline for cardiac monitoring.
Discussions about menopausal hormone therapy (HRT) should be personalised, taking into account each woman’s symptoms and risk profile. Food supplements can be considered as a complement, in particular omega-3, vitamin D, vitamin K2 and magnesium. Alternative therapies such as phytotherapy and acupuncture can also play a part in a comprehensive approach.
Be vigilant and listen to your body
Certain signs should alert you and prompt you to seek medical attention: unusual shortness of breath, particularly at rest or during moderate exertion, chest pain or a feeling of tightness, frequent or irregular palpitations. Intense unexplained fatigue, ankle oedema or frequent dizziness also merit medical attention… If you have any of these symptoms, don’t wait any longer to make an appointment!
A period of opportunity for your health
The menopause represents an opportunity to make a fresh start for your cardiovascular health. It’s the ideal time to reassess your lifestyle habits and put in place beneficial new routines. By taking charge of their own health, women can optimise their well-being during this transitional period.
Dialogue with healthcare professionals remains essential to establish a personalised action plan that takes account of each woman’s history, lifestyle and preferences. There are many resources and solutions available to women today, including this platform, to help them maintain excellent cardiovascular health during and after the menopause.
Remember that every woman is unique and that this period of transition can be lived serenely thanks to a preventive and personalised approach. You are not alone in this journey: many women go through this stage successfully, supported by attentive and competent healthcare professionals.
Take care of yourself, listen to your body and remain confident in the future. The menopause is just one stage in your life as a woman, an opportunity to boost your overall health and well-being that you shouldn’t miss under any circumstances!
Gravity and wrinkles are fine with me. They’re a small price to pay for the new wisdom inside my head and my heart.
When you’re young, there’s so much now that you can’t take it in. It’s pouring over you like awaterfall. When you’re older, it’s less intense, but you’re able to reach out and drink it. I love being older.
I see menopause as the start of the next fabulous phase of life as a woman. Now is a time to ‘tune in’ to our bodies and embrace this new chapter. If anything, I feel more myself and love my body more now, at 58 years old, than ever before.
All of a sudden I don’t mind saying to people, ‘You know what? Get out of my life. You’re not right for me.’ It’s wonderful and liberating.
If you deal with it in a healthy fashion then I think you come out the other side a better person. I’ve got so much more energy now than I ever had in my early 50s before the menopause.
The very best way that you can help yourself is to develop and sustain a positive attitude. The way you think and feel about everything will make all the difference to your experience.
Menopause. A pause while you reconsider men.
A study says owning a dog makes you 10 years younger. My first thought was to rescue two more, but I don’t want to go through menopause again.
Women are always being tested … but ultimately, each of us has to define who we are individually and then do the very best job we can to grow into it.
Confidence comes with age, and looking beautiful comes from the confidence someone has in themselves.
I think our bodies are beautiful, and I think celebrating them and being comfortable in them—no matter what age you are—is important. There shouldn’t be any kind of shame or discomfort around it.
I don’t think of getting older as looking better or worse; it’s just different. You change, and that’s okay.
For you, it’s a joke, but think about it for me, everything is going south. Menopause is one of themost significant things that happens to women. As someone who is in that phase, it is very frightening, because everything is basically out of your control.
The anticipation of a problem creates bigger problems than it really is. One has to adapt to alifestyle change to remain in the best of health. What works for one in their 30s or 40s cannot workin your 50s. You need to understand what you are getting into and make those small changes. One can have methi to regulate hormones. Zinc too. Start exercising, limit your alcohol intake if you drink and get into bed earlier.
I didn’t know what peri menopause was, I thought after a certain age we go through pre menopause up to 10 years before menopause? But did you know you could go through perimenopause up to 10 years before menopause ? It’s like the body is getting ready for menopause?
Menopause is considered as a “problem” rather than something normal every women experience.There’s a very important message behind it because what we’re saying here is that there are noexpiration dates for women.
I have a very healthy baseline, and also, well, I was experiencing hormone shifts because of infertility, having to take shots and all that,” Obama explained. “I experienced the night sweats, even in my 30s, and when you think of the other symptoms that come along, just hot flashes, I mean, I had a few before I started taking hormones.
Menopause is like autumn leaves falling; it’s a natural shedding of the old to make way for the new.
Gravity and wrinkles are fine with me. They’re a small price to pay for the new wisdom inside my head and my heart.
When you’re young, there’s so much now that you can’t take it in. It’s pouring over you like awaterfall. When you’re older, it’s less intense, but you’re able to reach out and drink it. I love being older.