Menopause is the end of your menstrual cycle. It is identified after you have gone 12 months without a menstrual cycle. Post-menopause brings significant changes to a woman's body due to decreased levels of oestrogen, which can affect heart health. This period is associated with an increased risk of developing cardiovascular diseases (CVD), including heart attack, stroke, and hypertension. To understand the link between menopause and heart health is important for taking proactive steps to minimise risks. Here are practical tips for postmenopausal women to follow to promote heart health:
Adopt A Diet That Is Healthy In Nature
“Focus on a diet high in fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods contain critical nutrients, fibre, and antioxidants that promote heart health.
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Reducing your diet of these fats can help lower your cholesterol and reduce your risk of heart disease,” said Dr Sanjay Chaudhary, MBBS, MD, VMMC, New Delhi. “Omega-3-rich foods including salmon, walnuts, and flaxseeds can help lower blood pressure and lessen the risk of arrhythmia,” He added.
Maintain a Healthy Weight
You need to monitor your weight: Postmenopause weight gain can increase the risk of heart disease. Aim for a healthy weight through a balanced diet and regular physical activity. Be aware that hormonal changes can shift body fat distribution, increasing abdominal fat, which is a risk factor for heart disease.
A recent study published in the Journal of the American Heart Association (JAHA) found a direct link between irregular heartbeat or Atrial Fibrillation (AFib) and Menopause, as if dealing with the usual symptoms of menopause, combined with the disadvantages of old age, wasn't enough for old people.
Stay Physically Active
Engage in at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise per week, as recommended by the American Heart Association. Activities can include walking, cycling, swimming, or any other exercise that increases heart rate.
Incorporate muscle-strengthening activities at least two days a week to enhance metabolism and improve body composition.
Monitor Your Health
Schedule regular visits with your healthcare provider to monitor blood pressure, cholesterol levels, and other indicators of heart health. Understanding and managing your blood pressure, cholesterol, blood sugar, and body mass index (BMI) can help you take control of your heart health.
Manage Stress
Adopt practices such as yoga, meditation, deep breathing, or mindfulness to manage stress, which is a known risk factor for heart disease.
Limit Alcohol and Quit Smoking
Limit your intake to moderate levels, if you choose to drink. Excessive alcohol can increase blood pressure and the risk of heart disease. Quit smoking to significantly reduce your risk of cardiovascular disease. Seek support programs or treatments if needed.
Also read: Premature Menopause: Understanding Health Risks And Symptoms To Watch Out For
Changes that happen in your body and how they affect your heart can empower you to make healthier choices. Participate in screening and preventive measures to detect and address issues early.
By applying these techniques, postmenopausal women can greatly improve their heart health and lower their risk of cardiovascular disease. Remember, it's never too late to make heart-healthy adjustments.