Menopause is a significant process in a woman’s life, but it can also bring the risk of several health issues. Changes in hormones can increase the risk of cardiovascular diseases in women above 40-50.
Menopause is an important phase as it marks the end of a woman’s reproductive years. It typically occurs between the age of 45-55, although it can happen earlier or later. During this natural process, there are significant hormonal changes in a woman’s body, primarily a decrease in estrogen production. These hormonal shifts can have several effects on the cardiovascular system, which may contribute to an increased risk of heart disease and related issues. It can lead to several cardiovascular changes, including hypertension, diabetes risk, changes in cholesterol levels, mood changes, poor sleep quality and more.
Given the heightened risk of cardiac problems post-menopause, it is essential for women over 40 or 50 to take proactive steps and protect their cardiovascular health. Here are few tips to keep in mind:
How to Prevent Heart Health Issues During And After Menopause?
- Healthy Eating Habits: Adopt a heart-friendly diet that includes plenty of fruits, vegetables, whole grains, lean protein sources like fish, poultry and beans. Also, keep an eye on portion sizes and monitor your calorie intake to maintain a healthy weight.
- Monitor Blood Pressure: Regularly check your blood pressure, and if it’s high, consult your healthcare provider to manage it through lifestyle changes or medications as needed.
- Manage Cholesterol Levels: High cholesterol can increase the risk of heart diseases, so it is essential to keep an eye on your cholesterol levels and discuss them with your healthcare provider. Follow a diet low in saturated and trans fats, and if important, consider cholesterol-lowering medications as prescribed.
- Stay Active: Engage in regular physical activity. Include both cardiovascular exercises and strength training in your routine to maintain a healthy heart and strong bones.
- Limit Alcohol: Excessive alcohol consumption can contribute to high blood pressure and other heart-related issues. If you consume alcohol, do so in moderation.
- Stress Management: Practice stress-reduction techniques such as meditation, yoga, deep breathing exercises, or hobbies you enjoy. Reducing stress can have a positive impact on your heart health.