As a woman enters the menopause stage, it becomes important to keep up with declining health. As women go through menopause, hormonal shifts can raise blood pressure and cholesterol levels, which can increase their risk of cardiovascular disease. To combat this issue, beetroot juice has been proven to be a healthy beverage that can help promote cardiovascular health. We spoke to our expert Dr Rohini Patil, MBBS, Nutritionist, Founder, Nutracy Lifestyle, who listed its benefits and shared tips on how to consume it.
According to a new study by Frontiers in Nutrition, consuming beetroot juice daily can improve blood vessel function more effectively than a placebo. Incorporating this habit during postmenopausal years may greatly reduce the risk of heart disease in postmenopausal women.
Benefits Of Beetroot Juice To Promote Heart Health After Menopause
Beetroot, or 'Beta vulgaris', is a root vegetable famous for its deep red colour and earthy flavour. It's packed with essential nutrients, including vitamins A, B6, and C, as well as minerals like iron, magnesium, potassium, and manganese. However, the compound that stands out the most in beetroot is nitrate.
Nitrate: The Heart-Healthy Compound
When you drink beetroot juice, the nitrates in it turn into nitric oxide in your body. "This compound is essential for heart health, as it helps to relax and widen your blood vessels, which improves blood flow and lowers blood pressure. This is especially helpful for postmenopausal women, who often face higher blood pressure due to hormonal changes," said Dr Patil.
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Beetroot Juice and Blood Pressure
According to the study, blood flow was improved while the participants were consuming their daily nitrate-rich beetroot juice, but the effect faded within 24 hours of drinking their last bottle.
"Beetroot juice can help regulate blood pressure, reduce stress, and decrease inflammation. The nitrate-rich juice helps widen and relax blood vessels, promoting better cardiovascular health for menopausal women," added Dr Patil.
For postmenopausal women, this can be a game-changer, as maintaining healthy blood pressure levels is vital for reducing the risk of heart disease and stroke.
Enhancing Exercise Performance
Regular physical activity is essential for heart health, but it can be challenging for postmenopausal women due to decreased energy levels and stamina. Beetroot juice might offer a solution here as well. "It can enhance exercise performance in postmenopausal women by improving blood flow, and muscle oxygenation, increasing exercise tolerance, and reducing perceived exercise difficulty," said Dr Patil.
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Antioxidant Properties
Beetroot is packed with antioxidants, especially betalains, which give it that vibrant colour. These antioxidants fight oxidative stress, a condition linked to chronic diseases like heart disease. Oxidative stress is caused by an imbalance between free radicals and antioxidants in the body, which leads to damage to your cells. By reducing this stress, beetroot juice can help protect your heart and other vital organs.
Improving Endothelial Function
Dr Patil said, "The endothelium is a thin layer of cells that lines the inner surfaces of your heart and blood vessels. It's crucial for vascular health, helping to regulate blood clotting and immune function. Postmenopausal women often face endothelial dysfunction, which can lead to atherosclerosis and other heart problems. Nitric oxide from beetroot juice can improve endothelial function, boosting cardiovascular health."
Practical Tips for Including Beetroot Juice in Your Diet
Adding beetroot juice into your daily routine is simple and enjoyable with the right approach. Here are a few tips, as listed by Dr Patil:
- Start Slow: If you're not accustomed to the taste of beetroot, start with small amounts and gradually increase your intake.
- Mix with Other Juices: Combining beetroot juice with other fruits and vegetables can enhance its flavour. Carrot, apple, and ginger are popular choices that pair well with beetroot.
- Pre-Workout Drink: Consider drinking beetroot juice about 30 minutes before exercising to maximise its benefits on physical performance.
- Consistency is Key: To reap the heart health benefits, aim to consume beetroot juice regularly. A daily serving of around 250-500ml is generally recommended in studies.
Bottomline
Dr Patil concluded, "Menopause brings about significant changes that can impact heart health, but natural remedies like beetroot juice offer promising benefits. With its ability to lower blood pressure, improve exercise performance, combat oxidative stress, and enhance endothelial function, beetroot juice stands out as a potent ally for postmenopausal women looking to maintain and improve their cardiovascular health."
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]