Ways to Maintain Good Health: Tips and Effects

Menopause is a natural phase in a woman’s life that comes with a host of changes, both physical and emotional. While hot flashes and night sweats are commonly associated with menopause, the impact on heart health is often overlooked. According to the National Institute on Aging, one million hearts are affected by menopause each year, highlighting the significance of this transition in a woman’s life.

Dr. Heather Hirsch, CEO and founder of the Health by Heather Hirsch MD Collaborative, emphasizes the importance of understanding the role of hormones in menopause. Estrogen, progesterone, and testosterone, often referred to as “sex hormones,” actually have a profound impact on the entire body. During perimenopause, the years leading up to menopause, fluctuations in estrogen and progesterone levels can affect heart health. Estrogen, in particular, plays a crucial role in maintaining healthy blood vessels and promoting smooth blood flow. A decrease in estrogen during menopause can lead to an increased risk of plaque buildup in the arteries, potentially leading to heart attacks.

Cardiologist Dr. Karishma Patwa from Manhattan Cardiology in New York City further explains the impact of hormonal changes during menopause on cholesterol levels. As estrogen levels decline, there is an increase in “bad” LDL cholesterol and triglycerides, along with a decrease in “good” HDL cholesterol. These changes, combined with metabolic shifts such as gaining visceral fat, contribute to inflammation and increase the risk of heart disease.

In 2020, the American Heart Association identified menopause as an independent risk factor for heart disease, highlighting the need for proactive measures to protect heart health during this phase of life.

To care for your heart during menopause, experts recommend several strategies:

1. Get a heart checkup: Regular monitoring of blood pressure, cholesterol levels, and coronary artery calcium score can provide valuable insights into your heart health status.

2. Share your health history: Inform your healthcare providers about any pregnancy-related conditions like preeclampsia or gestational diabetes, as they can impact long-term cardiovascular health.

3. Prioritize sleep: Establish healthy sleep habits to improve overall cardiovascular health and reduce the risk of heart issues associated with poor sleep.

4. Consider hormone replacement therapy (HRT): Discuss the potential benefits of HRT with your doctor, especially if started at the right time and under appropriate supervision.

5. Incorporate strength training: Engage in resistance exercises like weightlifting to improve cholesterol levels, reduce body fat, and enhance heart health.

6. Adopt a heart-healthy diet: Move away from a traditional Western diet high in red meats and processed foods, and consider following a Mediterranean or DASH diet for better heart health outcomes.

Overall, understanding the connection between menopause and heart health is essential for women to take proactive steps in maintaining a healthy heart during this significant life stage. By implementing these expert-backed tips, women can support their heart health and navigate the challenges of menopause with greater resilience and well-being.