Can Menopause Affect the Heart Health?

For many years researchers believed that hormone therapy was beneficial for heart health. Medical practitioners routinely prescribed hormone replacement therapy to women as a preventative measure for heart disease. However, several important studies, such as the Women's Health Initiative, have cast significant doubt on this practice. In fact, there is substantial evidence that proves hormone replacement therapy may increase the risk of heart disease. With such information, how can woman protect her heart during menopause? In this article, we'll answer this critical question.

A woman has a reduced rate of heart disease before menopause compared with men her own age. After menopause, however, a woman's rate of heart disease increases considerably, until by the age of 65, her risk is equal to that of her male peers. Recent research has found conclusively that there is no coronary health benefit for women with a history of heart disease, who take estrogen alone, or estrogen plus a progestin.

Research has also found that women without a previous history of heart disease may also face an increased risk for heart disease when taking hormone therapy. Estrogen therapy is still a safe, short-term option for some women, but numerous other therapies also are available to help you manage menopausal symptoms and protect your heart during this important phase of your life.

There are many things that menopausal women can do to reduce their risk of heart disease. First, quit smoking and reduce your alcohol intake. This will almost immediately reduce your blood pressure. Secondly, eat a diet low in saturated fats and plentiful in whole grains, fruits and vegetables. A diet high in omega-3 fatty acids, such as those found in cold water fish, can prevent heart disease.

Cold water fish include salmon, tuna, mackerel, herring and halibut. Fish oils high in omega-3 fatty acids can also help to prevent blood clots, can decrease inflammation in the blood vessels, and can promote a regular cardiac rhythm. Increasing dietary fiber by eating a whole foods diet high in vegetables can lower cholesterol levels and can have a positive effect on the health of your heart.

Exercise is a most beneficial activity for women during menopause. Before you cringe, remember that the exercise does not have to strenuous and painful. To get the benefits to your heart health, you have to get your heart rate up for twenty minutes. Gentle exercises that promote mobility, flexibility and relaxation, while decreasing stiffness and soreness are best. Vigor and energy are usually enhanced with regular exercise. Using stairs whenever possible and increasing daily walking time are two of the very best exercises.

Since women often struggle with insomnia and fatigue during menopause, the last thing they may be thinking about is going out for a walk. However, besides improving your heart health, regular exercise has a number of other benefits. Once you get into the habit of exercising, you'll notice that your body feels more relaxed, your mood will improve, and you'll even feel more alert. You don't have to get an expensive gym membership and pump iron until you drop. A brisk walk several times a week is all you need. Before you know it, exercise will become a part of your routine that you will look forward to every day.