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Let us talk about menopause – the topic most women were never truly prepared for. So many women enter this stage of their lives feeling confused, frustrated, and alone; but it does not have to be that way.
A fair amount of research has connected menopause with cardiovascular disease, including risk factors such as rising LDL (bad cholesterol) and decreasing HDL (good cholesterol).
Studies that have followed women over a period of time have found that those women with early menopause (45 and younger) have more cardiovascular health issues later on than those who have menopause closer to the normal age (around 50).
Complex hormonal changes are taking place during menopause, particularly when menopause occurs at a younger age, compared to the average menopausal age of 50 years. Early menopause seems to have some effect on cardiovascular health, but there is still much debate as to exactly what that effect is, and how much.
During menopause, the ovaries gradually stop producing estrogen. Hormone replacement therapy is a way to give back some of the estrogen and help regulate common menopausal symptoms, such as hot flashes, as well as prevent osteoporosis. Estrogen products are commonly taken orally as a pill, applied to the skin with a cream or a patch, or taken intravaginally.
Taken alone, estrogen can increase a woman’s chance of developing endometrial cancer (cancer in the uterine lining). During a woman’s pre-menopausal and reproductive years, menstruation causes the body to shed endometrial cells. During menopause this stops happening, and introducing estrogen can cause an overgrowth of these cells.
Estrogen is often prescribed with progesterone to mitigate or reverse the growth of endometrial cells. For women who have had a hysterectomy, this overgrowth of cells is not an issue, so estrogen is prescribed by itself.
According to Nicola Clarke, a life coach, as women move through perimenopause and menopause, their hearts deserve extra attention. This is not about fear, she said, it is about understanding the changes happening in their bodies and taking aligned action that supports long, vibrant health.
The hormonal changes that occur during menopause can bring increased cardiovascular risk in the form of higher blood pressure and cholesterol levels.
If cardiovascular disease runs strongly in the family, it is also important that you see a cardiologist to further assess the likelihood of having cardiovascular disease and to optimise treatment.
“Estrogen declines during this transition, and with it some natural cardiovascular (heart) protection. Around this time, many women see shifts in their cholesterol, blood pressure, body fat distribution (more around the middle), and insulin resistance, factors that can raise cardiovascular risk over time,” Clarke said.
“Hot flashes and night sweats are not just symptoms. Research links frequent night sweats and hot flashes to higher blood pressure, changes in the blood vessel health, and an increased risk of possible later cardiovascular events,” she added.
WHAT YOU CAN DO – PRACTICAL AND PROTECTIVE STEPS
• Know your numbers: Ask your doctor about a midlife heart check – blood pressure, cholesterol, blood glucose (sugar). Repeat on a schedule they recommend. Talk to your doctor about any other heart tests that you should now be doing during menopause, such as an EKG.
• Move with intention: Aim for moderate aerobic activity plus two days of strength training to support blood pressure, cholesterol, and glucose control. Even 10- to 15- minute workouts add up.
• Eat for your heart: Build plates around plants (vegetables, fruit, legumes), whole grains, nuts/seeds, and oily fish; choose olive oil over highly refined oils; and be mindful of added sugars and ultra-processed foods. These patterns support cholesterol, weight, and inflammation.
• Support sleep and stress: Hot flashes and poor sleep can drive blood pressure and cravings upwards. Gentle breathwork, consistent bed/wake times, cooling sleep environment, and talking with your doctor about symptom relief.
• Alcohol and tobacco: If you drink, keep it light, and perhaps skip days; if you smoke or vape, seek support to quit. This is one of the most powerful heart-protective choices you can make.
Menopause is a pivotal window to recommit to your heart. With the right information and daily practices, you can feel better now and protect your future self. Menopause Mondays will host a Breaking Through Conference on November 15 at the Terra Nova All-Suite Hotel, where cardiologists and other expert speakers will have real conversations, and empowering solutions, to help you thrive throughout menopause.
Soure: Nicola Clarke – life coach, Menopause Mondays, John Hopkins University
English (US) ·