Why Cardiovascular Health Matters More During Menopause
We all know menopause brings a plethora of changes. One less discussed, but vitally important aspect, is the rise in cardiovascular disease risk. As women transition through menopause, their risk aligns with that of a man’s. Why does this happen?
Factors Increasing Cardiovascular Risk:
- Fat Distribution Changes: Our declining oestrogen levels shift our body fat distribution. Instead of settling around our thighs and bum, it leans more towards the middle. An increased waist circumference equals a higher cardiovascular disease risk.
- The Stress Factor: We cannot ignore the monumental impact of stress. Not only does stress spike our blood pressure, but the perimenopause and menopause stages often strike when we’re juggling responsibilities like supporting adolescents, managing peak career moments, volunteering, and perhaps caring for ageing parents. Amidst this whirlwind, prioritising ourselves becomes a challenge.
- Oestrogen’s Protective Role: This essential hormone helps relax blood vessels. So, its decline elevates our high blood pressure risk. Additionally, oestrogen aids in maintaining healthy cholesterol levels.
Taking Charge of Your Heart Health
Actionable Steps for a Healthier Heart:
While it might seem overwhelming, you possess several tools to positively impact your heart health and overall well-being.
- Movement is Key: It doesn’t have to be rigorous. A simple walk or stretching can make a difference.
- Ditch the Cigarettes: If you’re a smoker, consider cutting down or seeking support to quit.
- Balanced Diet: Focus on wholesome, nutrient-rich foods that nourish your body.
- Restful Sleep: Ensure you’re getting quality sleep each night.
- Manage Stress: Whether it’s through meditation, deep breathing, or a hobby, find your stress relief.
- Moderate Alcohol: Consider reducing your alcohol intake for overall health.
- HRT Consideration: Especially relevant for those with POI (under 40) or an early menopause (under 45) due to the extended period without oestrogen’s protective effects.
If you haven’t had a recent blood pressure check, consider booking one at your local pharmacy, a routine appointment, or even buying a monitor for home use.
The Challenge of Implementation:
Knowing and doing are two different beasts. The genuine challenge for many women is implementing these changes in a manner that’s sustainable and feels rewarding.
- Starting Small is Powerful: Select an area you want to improve. Brainstorm actionable steps, choose those that excite you most, and then pick the easiest to implement first. Small, consistent actions can lead to profound changes over time.
- Embrace Joyful Changes: Long-lasting change is usually rooted in positivity. If you despise running, opt for a brisk walk or a dance session. Your brain naturally leans towards activities that bring joy, making it easier to establish and maintain positive habits.
World Menopause Day Breathwork Events
Navigating through the stages of perimenopause and menopause brings unique challenges. That’s why I’m hosting two special breathwork events tailored for all stages of menopause, giving you an effective tool to manage stress and find relaxation.
At La Pomme, Ingatestone at 11am & The Old Joinery Studio, Colchester at 5:30pm
We’ll look at why and how breathwork techniques can ease menopausal stresses. Perfect for those new to breathwork. Discover how to incorporate this relaxation technique into your daily routine.
Both events are free but with limited spaces, so pre-booking is a must.
El Khoudary, S.R. et al. (2020), ‘Menopause transition and cardiovascular disease risk: implications for timing of early prevention: a scientific statement from the American Heart Association’, Circulation, 142 (25), e506-e532. doi:10.1161/CIR.0000000000000912
https://www.nhs.uk/conditions/coronary-heart-disease/causes/