During perimenopause, the decline in estrogen can lead to shifts in cholesterol levels, changes in blood vessels, and an increased likelihood of developing high blood pressure. Estrogen helps to keep blood vessels flexible and supports balanced cholesterol levels, so as levels dip, the risk for cardiovascular issues can rise.
Recognizing Risk Factors
While the hormonal changes of perimenopause naturally increase your risk, certain lifestyle factors can elevate that risk even more. Being aware of these can make a difference. These factors include:
Smoking
Sedentary lifestyle
Poor diet (high in saturated fats or refined sugars)
Excessive alcohol consumption
It’s important to address these factors, as heart disease remains the leading cause of death in women.
How to Protect Your Heart During Perimenopause
The good news is that there are many things you can do to protect your cardiovascular health during this time. Here are some steps that can help keep your heart in check:
Get Active: Regular exercise helps to strengthen your heart and improve circulation. Aim for a mix of cardio (like walking, swimming, or biking) and strength training to support overall heart health.
Balanced Nutrition: Incorporate heart-friendly foods like leafy greens, whole grains, nuts, and healthy fats such as those found in avocados and olive oil. Limit your intake of processed foods, refined sugars, and excessive salt to maintain balanced cholesterol and blood pressure levels.
Mind Your Stress: Stress is a known contributor to heart disease. Practicing relaxation techniques, like yoga, meditation, or breathing exercises, can help to reduce stress and support both mental and cardiovascular well-being.
Stay Informed: Regular checkups and blood work can help you monitor cholesterol levels, blood pressure, and overall heart health. Staying on top of your numbers allows for early intervention if something seems off.
Consider Holistic Approaches: Holistic practices like acupuncture or herbal remedies may also support cardiovascular health. Certain supplements, such as omega-3 fatty acids or magnesium, are known to promote heart health and may be beneficial during perimenopause. As always, consult with a healthcare provider before making changes to your supplement routine.
The Bottom Line
Perimenopause marks an important time for women to focus on their cardiovascular health. By staying active, eating heart-healthy foods, managing stress, and regularly consulting with healthcare professionals, you can help protect your heart and maintain wellness through this transition.
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