Guidelines for Women to Safeguard Their Heart Health Throughout Menopause.

As women go through the transition to menopause, medical experts have observed that hormonal changes and shifts in body composition can elevate the risk of developing heart disease postmenopause. To address this concern, the American Heart Association, a global advocate for healthier lives, offers guidance to promote women’s heart health during this menopause phase.

Brooke Aggarwal, Ed.D., M.S., F.A.H.A., an assistant professor of medical sciences in Cardiology at Columbia University Medical Center and a dedicated volunteer for the American Heart Association’s Go Red for Women™ movement, highlights the increasing number of women in the U.S. who will spend a significant portion of their lives in the postmenopausal phase. Recognizing that women’s cardiovascular risk evolves as they age, the Go Red for Women movement strives to bridge awareness and clinical care gaps regarding women’s primary health threat and to serve as a trusted resource for well-being at every life stage.

Menopause is a unique journey for each woman, and the pursuit of good heart health is equally distinctive. Therefore, emphasizing heart and brain health across all life stages becomes even more vital.

To safeguard against the effects of menopause-related changes, it is essential to collaborate with your healthcare provider to ensure that your key health metrics remain within a healthy range. Additionally, understanding which healthy habits you can adjust to enhance your heart health is crucial. Here are some valuable tips:

1. Monitor key health metrics annually, such as blood pressure, blood sugar, and body mass index. If these metrics fall outside the healthy range, more frequent monitoring may be necessary. Cholesterol levels are also crucial, and the ideal values are tailored based on individual risk factors. Your healthcare provider can assist you in determining your specific goals.
2. Focus on your overall dietary pattern rather than relying on a single “miracle” food. The American Heart Association recommends DASH-style and Mediterranean-style eating patterns as the most heart-healthy choices. These patterns emphasize a diet rich in vegetables, fruits, whole grains, healthy fats, and lean protein while limiting salt, sugar, alcohol, and processed foods.
3. Incorporate strength and resistance training into your exercise routine. These exercises not only contribute to overall fitness but also help increase bone strength and muscle mass. As women enter menopause, maintaining bone density and muscle strength becomes particularly important, as these may be negatively impacted during this phase.
4. Prioritize healthy sleep, one of the eight essential elements of heart health known as Life’s Essential 8. Menopause often brings sleep disruptions, including nightly restroom trips, night sweats, and insomnia. Quality sleep is crucial, as it benefits the immune system, mood, energy levels, cognitive function, and reduces the risk of chronic diseases. Implementing small lifestyle changes, such as setting reminders to wind down and disconnecting from electronic devices before bedtime, can enhance sleep quality. If sleep issues persist, consult your healthcare provider for further assistance.

These tips are instrumental in promoting heart health and well-being during the menopausal transition.

_{Repurposed article originally published in News Medical}