According to the Ministry of Health (1, 2) one of the leading causes of death in women in NZ is heart disease. Apparently more than 50 women a week will die from some form of heart disease. (3)

 

Why is that?

Oestrogen helps to keep our blood vessels flexible and healthy, decreases inflammation, helps to control cholesterol and fat levels in our blood and reduces fatty plaques building up and blocking our blood vessels. When oestrogen drops then the risk of cholesterol rising and those plaques developing increase which in turn increases blood pressure and the risk of heart disease and strokes. When the blood vessels harden and narrow then not enough blood and oxygen can get to our organs and brain. After menopause, women are at a much higher risk of heart disease and stroke because of this. 

 

Palpitations, another common symptom of menopause (when your heart feels like it is beating faster and louder). Tends to occur during hot flushes but not always and is associated once again with declining oestrogen. This isn’t a sign that there is a problem with your heart – it’s usually harmless but if you get palpitations along with shortness of breath then please make an appt with your GP. (4) 

 

Another common symptom of menopause is the accumulation of fat around our bellies- ‘thank you menobelly’!  This can increase the risk of heart disease (and thyroid disease, and diabetes) and can exacerbate any joint pain, and has been associated with worse menopause symptoms especially hot flushes. (4) There is a vicious circle of excess belly fat increasing inflammation which increases insulin resistance which causes increased belly fat which leads too.…and eventually heart disease. I’ll be focusing on insulin resistance and meno belly in future blogs. 

 

Any symptoms such as shortness of breath, sweating, constant nausea, indigestion, vomiting, unusual fatigue, dizziness or chest pain that comes and goes, pain in the jaw, shoulder,arm, back and chest needs to be assessed by a GP or medical doctor as soon as possible. (4)

 

If you have premature menopause (before the age of 40) you are considered to be at a much higher risk of premature coronary heart disease, so assessment and treatment is very important. (4) One in 100 women experience premature menopause (before the age of 40). It puts them at a much higher risk of premature heart and circulatory diseases, as well as osteoporosis (a condition that weakens bones) so assessment and treatment is really important. The general view is that this is when Menopausal Hormone Therapy (MHT) should be prescribed to reduce this risk until they reach 51 years. (5, 6). 

Menopausal Hormone Therapy

In regards to MHT – tablet forms may increase the risk of blood clots particularly in those with a history of heart disease but the research is favorable when you have MHT via patches, gels or creams. Recent research shows that menopausal women taking dermal MHT have no higher risk of dying from a heart attack than women who don’t. (7)

What is clear is that focusing on diet and lifestyle prior to menopause during the perimenopausal years is a huge window of opportunity to prevent the blood vessels from becoming unhealthy. (8, 9)

 

Risk Factors for Heart Issues

• Being overweight
• High blood pressure
• Diabetes
• Smoking
• Family history of cardio (heart) vascular (blood vessels) disease
• Early menopause before 40 

 

So whilst there are risks of cardiovascular disease with the onset of menopause, there is so much we can do to prevent this and lower the risk substantially. 

 

Tips on how to protect your heart:

1. Exercise – good for heart health, stress reduction and weight management
2. Manage stress
3. Herbs and supplements- hawthorn, garlic, motherwort, magnesium – make an appointment with a herbalist or naturopath. 
4. Omega3 – fish, fish oils and omega 3 fatty acids can reduce risk of heart disease and inflammation.
5. Healthy gut – eat fibre rich and probiotic foods due to the link between hormonal balance and gut health
6. Eat lots of colouful plants – 25-30 different plants a week this includes whole grains, legumes, veggies, fruits, herbs and spices. 
7. Mediterranean style diet – whole grains, legumes, veggies, fruit, olive oil, a little fish and chicken, and a little yogurt and cheese (these are both fermented forms of dairy).
8. Reduce alcohol – this should be a treat beverage now and again – yes I love my gin and tonic and wine but it isn’t an everyday beverage. If you have hot flushes or have concerns about your heart health then it might be best to stick to Kombucha. 
9. Keep away from refined crappy carbs and refined sugar products – you know the stuff I mean – the ultra processed stuff.   
10. Yoga or mindfulness based practices have been shown to lower blood pressure, reduce stress and abdominal fat 
11. Tests – fasting blood glucose and insulin, HbA1c, blood pressure and heart rate or pulse rate, lipid (fats) – it’s important to look at triglycerides not just cholesterol.
12. Can also test for cortisol as stress can play a role in heart health
13. Visit a dentist regularly and hygienist and take gum health seriously – we know there is a link between oral health and heart disease (among other diseases) – read my blog….

Please book a free call if you are concerned and would like some support on your transition into menopause and out the other side. 

 

References

1. https://tewhatuora.shinyapps.io/mortality-web-tool/  
2. https://www.health.govt.nz/our-work/populations/maori-health/tatau-kahukura-maori-health-statistics/nga-mana-hauora-tutohu-health-status-indicators/major-causes-death4
3. Nicky Bezzant. (2022). This Changes Everything. Penguin Books.
4. Dr. Louise Newson (2019) Menopause. Haynes Publishing Ltd.
5. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/women/menopause-and-your-heart
6. https://www.nice.org.uk/guidance/ng23/resources/menopause-diagnosis-and-management-pdf-1837330217413
7. https://www.bhf.org.uk/informationsupport/support/women-with-a-heart-condition/menopause-and-heart-disease
8. https://www.womens-health-concern.org/2021/03/hrt-and-heart-disease/
9. https://pubmed.ncbi.nlm.nih.gov/33165087/

 

Email me at admin@sarah-brenchley.com or book a free discovery call to discuss how I can help you. I offer a 1:1 sessions and various programmes on gut health, empowered eating (non-diet approach to food and weight) and menopause. Go to https://sarah-brenchley.com/links for information and free resources and join the best Facebook Group ever  – Women’s WellBeing Circle. 

Go to my You Tube channel to watch the video versions of my blogs: https://www.youtube.com/channel/UCmS_kdkO4JsbqyhvfLwOPtA