We shine a light on this commonly asked question…
For some of us, talking about the menopause comes second nature, but for others we understand that it can sometimes feel a little uncomfortable. If you do choose to talk about your menopause signs and symptoms, you might find it’s a really positive experience, one that may help others navigate their way through this life change.
Here, we open the conversation around the menopause, specifically talking about heart health, as well as sharing our top tips for looking after your heart during your menopause journey.
Your heart health & the menopause
The menopause is a life stage where people with a womb stop menstruating (having periods) due to lower hormone levels. This typically happens between the ages of 45 and 55, although this can sometimes happen earlier. The menopause can cause a range of signs and symptoms like hot flushes, mood swings and brain fog, and although these are common, not everyone will experience them. For those that do, they can have a big impact on your daily life.
So how does this change impact your heart health? Naturally, as we get older and our bodies age, it’s even more important to take care of our heart health. During and after the menopause, there are a number of factors that can affect heart health, one being lower levels of the hormone oestrogen. This decline in oestrogen may cause changes to blood vessels, cholesterol and blood pressure. These are all risk factors for cardiovascular disease (CVD), which is a general term used to describe conditions affecting the heart and blood vessels.
What’s the link between the menopause & cardiovascular disease (CVD)?
As we mentioned above, lower levels of oestrogen can contribute to an increased risk of cardiovascular disease. However, it’s important to note that there are a number of other factors that can increase your risk, including:
• Smoking
• An unhealthy diet
• Not getting enough exercise
• Being obese (especially when the fat is around your middle)
• High blood pressure (hypertension)
• High cholesterol
• Diabetes
With that in mind, let’s turn our attention to the link between oestrogen and heart health. Oestrogen is a female sex hormone that’s produced naturally in the body and has an important protective role in helping support heart health.
Oestrogen may offer some protection against CVD, particularly coronary heart disease (where the heart’s blood supply is blocked by a build-up of fatty substances in the coronary arteries) which helps reduce the risk of heart attacks. It can also help control cholesterol levels which reduces the risk of fatty plaques building up inside the artery walls.
During and after the menopause, the level of oestrogen gradually decreases, the blood vessels may become stiffer and the levels of fat in the blood may increase. This may contribute to an increased risk of the coronary arteries narrowing, which can develop into coronary heart disease, cause a heart attack or result in circulatory system disorders such as high blood pressure, high cholesterol and stroke.
7 tips for helping your heart health
While we can’t control the natural progression of the menopause, we can control the lifestyle factors that help support heart health. Here, we’ve put together some top tips.
1. Stay active
It’s no secret that daily exercise is beneficial for your overall health but when it comes to your heart, it can actually reduce your risk of heart and circulatory diseases by up to 35%.
Being physically inactive can increase your chances of developing serious illness such as high cholesterol, high blood pressure or type 2 diabetes, so try to incorporate some exercise into your daily routine. Not sure where to start? Take a look at our guide for some home workout and exercise inspiration.
Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.
2. Eat a healthy, balanced diet
Eating a balanced and varied diet can not only make us feel good from the inside out, but it can also help reduce your risk of developing coronary heart disease, lower your cholesterol levels and help stop you from gaining excess weight which will in turn, reduce your risk of serious illness, such as diabetes or high blood pressure.
A healthy diet includes:
• At least five portions of fruit and vegetables per day
• High fibre starchy foods like potatoes
• Dairy products or alternatives (such as soya milk)
• Beans, pulses, fish, eggs, meat and other protein
If you’re looking for inspiration, why not take a look at our Nutrition Hub?
3. Try to lose weight, if you’re overweight
Being overweight or obese increases your risk of high blood pressure and high cholesterol. This is because carrying excess weight can lead to fatty material building up in your arteries (the blood vessels that carry blood to your organs). If the arteries get damaged or clogged, it may lead to a heart attack or a stroke.
Knowing your Body Mass Index (BMI) score can help you get a better understanding of your weight. You can use our BMI chart below to determine your score or you can take a look at our guide to BMI for more information.
Whether you’re overweight and want to lose weight or you’re a healthy weight and want help to maintain it, take a look at our Weight Management Health Hub for support and guidance.
4. Avoid drinking alcohol
Regularly drinking alcohol can increase your risk of high blood pressure (hypertension) which can put strain on the heart muscle over time, leading to cardiovascular disease. This can increase your risk of having a heart attack or stroke.
The NHS recommends drinking no more than 14 units of alcohol a week, spread across three days or more if you regularly drink 14 units in a week. If you’re struggling to cut down, speak to your GP for advice. You can also take a look at our tips for safely doing an alcohol detox at home.
If you’re concerned about your drinking, a good first step is to see your GP who will be able to discuss support and services available to you.
5. Quit smoking, if you do smoke
Smoking can negatively affect the health of your heart, with approximately 10% of cardiovascular disease being attributed to smoking. The chemicals present in cigarettes can make the walls of your arteries sticky and damage your blood vessels, including the arteries that carry blood to your heart and brain. This may cause fatty material to stick to the walls which can clog your arteries and reduce the space for blood to flow properly.
If you feel ready to take the steps to quit, you may want to consider the NHS Stop Smoking Service^, which can offer support and guidance for your quit smoking journey.
6. Manage daily stress levels
Stress is our body’s natural response to day-to-day pressures. And while stress itself won’t cause heart and circulatory diseases, it may make you more likely to adopt unhealthy habits, such as smoking, eating less healthy foods and not being as physically active.
If you’re struggling to cope with daily stress, speak to your GP. You can also take a look at our practical guide for managing stress.
7. Get your cholesterol & blood pressure checked
High cholesterol is when you have too much cholesterol (a natural fatty substance) in your blood, which can increase the risk of having a heart attack or stroke.
You can visit your local GP surgery to get your cholesterol levels checked. If you’re advised to lower your cholesterol, you may be able to do this by adapting your lifestyle choices such as eating a healthy diet, stopping smoking (if you do smoke) and exercising regularly.
Your blood pressure is the pressure of blood in your arteries. High blood pressure (hypertension) is a serious condition that can cause a heart attack or stroke.
It’s thought that there is a link between the menopause and high blood pressure, which you can find out more about in our article.
The only way to know your blood pressure is to get it checked. You can do this by visiting your GP, using an at-home blood pressure monitor or you can get your blood pressure checked as part of the NHS Blood Pressure Check Service† which is available in over 1,000 of our stores across England.
For extra support
We’re here to provide you with the support and advice you need throughout each stage of the menopause, which is why we offer services like My Menopause Centre.± This is a specialised clinic with doctors experienced in treating the signs and symptoms of menopause, all from the comfort of your own home.
Boots Online Doctor offers access to advice and, if appropriate, treatment for a range of women’s services including a Menopause & HRT Treatment service* which you may wish to consider.
It’s important to remember that you’re not alone during this time. As well as speaking to healthcare professionals, you might find it benefical to confide in family and friends who can offer support during your menopause journey.
