Change of Heart

Here’s what menopausal and perimenopausal women need to know about their increased cardiovascular disease risks, according to Dr. Nuria Lopez-Pajares, Independence Blue Cross Medical Director.

FROM HOT FLASHES AND BRAIN FOG to irritability and joint pain, menopause impacts the female body in myriad ways—and that includes its cardiovascular system. “Estrogen levels—which help to control cholesterol and prevent fat from accumulating in the arteries—begin to decline as women approach middle age and enter menopause,” Dr. Lopez-Pajares says. “With this decreased protection, women become more vulnerable to cardiovascular issues, including heart attacks and strokes, making it crucial to pay attention to one’s body during the transitional period.”

In fact, by age 60-65, women and men have the same risk of developing heart disease. Prior to menopause women have a lower risk of heart attack than men.

Regardless of their age, women should always pay attention to their heart health. But that focus should increase when they enter perimenopause, the period that leads up to menopause, which generally begins in a woman’s mid-40s. “During this transition, hormonal and psychological changes can impact heart health, making it important for women to be in tune with their body and honest about the symptoms they’re experiencing,” she adds. “Hot flashes, depression, insomnia, abdominal fat, metabolic syndrome and declining estrogen levels are all symptoms associated with an increased risk of cardiovascular disease.”

Hot flashes, in particular, are something to pay attention to. The sudden onset of intense heat, profuse sweating and facial flushing can be very uncomfortable (and embarrassing) for women. It may also indicate a greater risk of high blood pressure and heart disease.

“During a hot flash, women can experience an adrenaline rush accompanied by increased blood pressure and heart rate—making this seemingly minor annoyance a more serious health risk,” Dr. Lopez-Pajares says. “If women experience hot flashes that regularly disrupt their daily routine, they should talk to their doctor and see what treatment options best fit their medical history.”

So what can women do to protect their hearts? A balanced diet is a good start—consuming lean proteins, fruit, vegetables and whole grain, plus 1,000 to 1,200 milligrams of calcium. At the same time, avoid excess salt, sugar and saturated fat, and limit alcohol intake.

Dr. Lopez-Pajares also stresses the importance of exercise. “In particular, strength training a couple times a week is important as it helps maintain bone and muscle health,” she says.

Lastly, women should prioritize sleep. “While it can become increasingly difficult for women to get a peaceful night of sleep, it cannot be overlooked,” Dr. Lopez-Pajares says. “A base of eight hours of sleep per day will not only help women feel and function better, but it will better protect them from heart issues.”

To learn more about building healthy habits, visit ibx.com.