The hormone oestrogen has been protecting your heart all your life, so what changes as hormone levels reduce after menopause?
And how can you keep your heart thriving by harnessing the power of everyday activities?
Let’s find out!
What was oestrogen doing before menopause (that you might not have known)?
Oestrogen kept your blood vessels flexible, helped balance your cholesterol, and was involved in your body using carbohydrates and sugar as energy.
Oestrogen drops during perimenopause, and after menopause it remains low. This means it’s doing less of the protective work it used to. Blood pressure can creep up. "Bad" cholesterol may rise and “good” cholesterol decrease.
The good news: you are probably already doing things that protect your heart.
✓ Walking anywhere - to the car, through a supermarket, around the block?
✓ Eating vegetables at least a few times a week?
✓ Drinking water?
✓ Quitting smoking?
✓ Choosing non-alcoholic drinks most of the time?
If you ticked some of these — you are already doing things that protect your heart. Heart health flourishes in small, ordinary habits, repeated over time. You already have some of these heart-healthy habits and you can keep building on those.
Small things that make a real difference
Move a little
You don’t have to join a gym (unless you want to). A 10-minute walk after dinner helps manage blood sugar and lower blood pressure. Swimming, dancing in your kitchen, gardening. It all counts. And doing it with other people can make it more fun and easier to do regularly.
Check out WHT activities (walking group, tai chi, yoga, strength training)
Eat in a way that feels good and nurturing, not punishing
The food and drink your body and heart need in menopause changes.
It needs MORE protein for maintaining muscle, lowering cholesterol and blood pressure, and keeping you feeling satisfied for longer.
It needs MORE plants (fruit and vegetables) for fibre and key nutrients. Hot tip - eating vegetables at the start of a meal keeps insulin production lower. This means your body is less likely to store sugar or hit that big afternoon energy slump.
Your heart and body need MORE good fats (like tuna, nuts, avocado) and less saturated fats and processed foods (like potato chips, ice cream, cake, deli meats).
And your heart and body really need you to eat ENOUGH of the foods that support you – going super low-fat or on fad diets won’t give your heart what it needs.
Mediterranean Diet: https://www.victorchang.edu.au/mediterranean-diet
Picture of healthy food options: https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
Protect your sleep
Sleep problems are very common in perimenopause. It can feel pretty awful trying to do life on not enough sleep. Blood pressure and heart health love a good sleep, too.
There are things you can explore to find relief. Your GP can help you to create a sleep management plan. This might include lifestyle changes, psychology support, medication (including hormone therapy), or maybe a referral for sleep disorder assessment if needed.
The Sleep Health Foundation have some more detailed ideas: https://www.sleephealthfoundation.org.au/sleep-topics/menopause-and-sleep
Know your numbers
Get your blood pressure and cholesterol checked every 1-2 years to catch small shifts before they become bigger ones. The check tests blood pressure, blood sugar and cholesterol levels.
Everyone over 45 years of age is eligible for a 20 minute Heart Health Check with a GP (over 35 years for people living with diabetes, over 30 years for First Nations peoples).
You’re a heart protector!
Menopause changes the way your heart stays healthy.
There are protective things you can do, you are probably doing some of them already, and you don’t need to do everything all at once.
- Notice what you are already doing.
- Add one new protective action at a time, in a way that feels manageable.
- Build from there…step by step
References
Victor Chang Research Cardiac Institute
Heart Research Australia https://heartresearch.com.au/menopause-and-nutrition/
Australasian Menopause Society https://hub.menopause.org.au/Play?pId=d9e361ea-9e11-4f11-81b1-4219222e266f