4 heart-healthy tips for navigating menopause related changes

Healthcare professionals have observed that alterations in hormone levels and body composition that occur during women’s transition into menopause can heighten the likelihood of developing heart disease following menopause 

The American Heart Association, a global force for healthier lives for all, provided advice to promote the cardiovascular well-being of women during menopause. 

As women age and undergo various life changes, their vulnerability to cardiovascular diseases also undergoes alterations. Go Red for Women, the flagship women’s initiative of the American Heart Association aims to raise awareness and bridge the healthcare disparities related to the most significant health risks women face. 

It is a reliable resource for promoting health and wellness throughout all phases and seasons of a woman’s life.

“Navigating through menopause isn’t one-size-fits-all, and neither is the journey to good heart health,” said Brooke Aggarwal, assistant professor of medical sciences in Cardiology at Columbia University Medical Center and a volunteer for the American Heart Association’s Go Red for Women movement. “This makes it even more important to focus on heart and brain health at all stages of life.”

“Navigating through menopause isn’t one-size-fits-all, and neither is the journey to good heart health,”

The most effective strategy against menopause-related changes involves working with your doctor to ensure your key health numbers fall within a healthy range. 

It’s also important to practice healthcare habits that you can fine-tune to enhance your heart health. 

Here are some tips that can help 

Health by numbers:

It’s recommended to have regular annual checks of your blood pressure, blood sugar and body mass index. If your numbers are out of range, more frequent monitoring may be necessary. Cholesterol levels are equally significant, and the optimal level depends on your unique risk factors. Your healthcare provider can assist you in determining the specific targets for your cholesterol levels.

Eating habits:

There is no single food that can ensure good health. However, it’s important to assess your overall eating habits. American Heart Association experts have assessed ten popular dietary patterns, and the DASH-style and Mediterranean-style diets have proved to be the most heart-healthy choices. These diets prioritize abundant vegetables, fruits, whole grains, healthy fats, and lean proteins while minimizing salt, sugar, alcohol, and processed foods.

Exercise style:

The four fundamental types of exercise include endurance, balance, flexibility, and strength and resistance training. During the transition into menopause, women may experience a decline in bone density and a shift in body composition characterized by reduced muscle mass. By incorporating strength training into your routine at least twice a week, you can aid in preserving the strength and density of your bones and muscles.

Healthy sleep:

Good quality sleep is one of the eight fundamental components of heart health, known as “Life’s Essential 8.” However, the transition into menopause often causes disruptions to a good night’s sleep, including frequent trips to the restroom, night sweats, and insomnia.

It’s crucial to do everything possible to ensure you get sufficient sleep because improved sleep offers numerous health benefits, such as a strengthened immune system, enhanced mood, increased energy, sharper cognitive function, and a reduced risk of chronic diseases. Making a few adjustments to your habits can enhance your sleep, such as setting a reminder or alarm to signal when it’s time to unwind and then powering down electronic devices at that moment.