Heart health at the menopause: understanding and taking action

Menopause and sugar

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!