With menopause, the risk of cardiovascular disease increases, but certain tips help keep your heart in tip-top shape, according to the American Heart Association.
- Cardiovascular diseases are the leading cause of death among French women, and the risks of developing them are greater after menopause.
- Several simple actions allow menopausal women to improve their heart health, such as having a regular health check-up and eating a healthy diet.
- Certain physical exercises also help postmenopausal women improve their muscle strength and bone density.
“There is no one-size-fits-all solution to getting through menopause or having good heart health.” explain Brooke Aggarwalassistant professor of medical sciences in cardiology at theColumbia University and volunteer for the women’s heart health awareness movement Go Red for Women of the American Heart Associationin a communicated. And with the increase in life expectancy, menopause can now represent up to 40% of a woman’s life.
Cardiovascular diseases are the leading cause of death among French women, with more than 200 deaths per day, according to the French Federation of Cardiologywhich advises paying attention to the key stages of hormonal life (contraception, pregnancy and menopause) because “At any age, hormones have an impact on a woman’s life and that is why it is never too early or too late to take care of your heart. To take care of your heart health during menopause and throughout your life, experts from the American Heart Association provide their advice.
Menopause: pay attention to your health check and your diet
The first advice from specialists is to have a health check-up every year. This includes checking blood pressure (to high blood pressure), blood sugar (for Type 2 diabetes), body mass index (for overweight or obesity) and the level of cholesterol. An annual consultation with your general practitioner allows you to take stock of these different parameters.
The second element helping to keep a heart to be in great shape is to adopt a good diet. The diets of DASH type and Mediterranean are among the best for health. According toNational Agency for Food, Environmental and Occupational Health Safety (ANSES), the latter, characterized by a higher consumption of fruits and vegetables as well as olive oil (rich in monounsaturated fatty acids), is associated with a reduced risk of cardiovascular diseases with a convincing level of evidence.
Heart health: avoid a sedentary lifestyle and bad nights
Throughout life and during menopause, it is advisable to exercise. Certain activities are particularly recommended at this time of life, such as emuscular exercises in strength and resistance. The American organization explains that in addition to fighting against a sedentary lifestyle, they present the added benefit of increasing bone strength and muscle mass. “As women enter menopause, bone density may be impacted and body composition tends to shift toward lower muscle mass. Do strength and resistance muscle exercises at least twice a week can help your bones and muscles maintain their strength and density”specifies the association.
Last tip for heart health: sleep well. Menopause is accompanied by sleep disorders, night sweats, hot flashes which appear especially at night and disrupt sleep. It is therefore advisable to take care of your nights. Especially since better sleep also helps with a stronger immune system, better mood, more energy, clearer thinking and a lower risk of chronic diseases. To promote falling asleep and quality sleep, it is recommended to turn off all screens one to two hours before bedtime, read or do another calm personal activity that gives you pleasure, etc. If your sleep is really too disturbed, do not hesitate to talk to your doctor who will help you find solutions.
