Experiencing any "heart-related alteration"?
Menopause, a significant life stage for women, brings about changes in cardiovascular health. The decline in ovarian hormone production, particularly estrogen and progesterone, contributes to an increased risk of heart disease[1][3][5]. These hormones have protective effects on the cardiovascular system, and their absence leads to adverse changes such as increased vascular stiffness, higher blood pressure, accumulation of visceral fat, insulin resistance, and unfavourable changes in blood lipids[1].
Recent research suggests that Hormone Replacement Therapy (HRT) with estradiol, a form of estrogen, can slow the progression of atherosclerosis, a key factor in heart disease[2]. The primary purpose of HRT is to ease symptoms during menopause, minimize the risk of developing osteoporosis, and decrease type 2 diabetes risk[1].
Lifestyle changes play a crucial role in preventing heart disease during menopause. Increasing physical activity, even through exercise "snacking" or small bouts of exercise throughout the day, helps maintain muscle mass, improve vascular health, and counteract metabolic dysfunction[2].
Dietary interventions, such as time-restricted eating (intermittent fasting aligned with the body’s circadian rhythm), can improve cardiovascular risk factors without strict calorie counting[2]. Weight management, given menopause's tendency to favour visceral fat gain and insulin resistance, is also essential[2].
Managing blood pressure and cholesterol through regular monitoring and lifestyle modifications (such as reducing sodium intake and consuming heart-healthy fats) is equally important[1]. Improving sleep quality, addressing sleep disturbances common during menopause, and stress management can also reduce cardiovascular risks[2][3].
Social determinants of health, including economic status, access to health care, and social support, also impact cardiovascular outcomes. Comprehensive care involving screening and support is recommended for optimal heart health during and after menopause[3].
Despite the importance of these lifestyle changes, statistics show that only 7.2% of women in menopause meet physical activity guidelines, and fewer than 20% consistently maintain a healthy diet[4]. However, most healthy, recently menopausal women can safely choose to use HRT to relieve symptoms and protect their heart health, according to experts[4].
Heart disease remains the number one killer of women, and researchers believe menopause contributes to this[4]. By adopting regular physical activity, healthy eating patterns, weight control, sleep hygiene, and stress reduction, women can help prevent heart disease during this life stage[1][2][3][5].
[1] American Heart Association (AHA). (2021). Menopause Transition and Cardiovascular Disease Risk: Implications for Timing for Early Prevention. [2] American Heart Association (AHA). (2019). Scientific Statement: The Pesco-Mediterranean Diet and Intermittent Fasting: An Update for Cardiovascular Disease Prevention. [3] American Heart Association (AHA). (2020). Menopause Transition and Cardiovascular Disease Risk: Implications for Timing for Early Prevention. [4] The North American Menopause Society (TNAS). (2020). Menopause and Heart Disease: What Women Need to Know. [5] The North American Menopause Society (TNAS). (2021). Hormone Therapy and the Heart: What Women Need to Know.
- Enhancing heart health during menopause is crucial, and this can be achieved through lifestyle changes such as maintaining regular physical activity, adopting healthy eating patterns, and focusing on weight control.
- Dietary interventions like time-restricted eating can improve cardiovascular risk factors without strict calorie counting, playing a significant role in heart health maintenance during menopause.
- Hormone Replacement Therapy (HRT) with estradiol can potentially slow the progression of atherosclerosis, which is a key factor in heart disease, making it an important consideration for women during menopause.
- Social determinants of health, including access to healthcare and social support, can impact cardiovascular outcomes, so comprehensive care and screening are recommended for optimal heart health during and after menopause.
