Estrogen, a hormone often associated with women’s reproductive health, does more than regulate the menstrual cycle. It’s a powerful anti-inflammatory agent that plays a significant role in keeping various parts of the body functioning at their best. From keeping our skin plump and our joints flexible, to maintaining healthy blood flow through the endothelium (the delicate lining of blood vessels), estrogen protects many systems throughout the body.
However, during the menopause transition, estrogen levels decline rapidly. This drop in estrogen can trigger a series of complex biological changes, including an increase in cholesterol, higher blood pressure, and the development of visceral fat around the organs. Essentially, the protective effects of estrogen wear off, and we begin to see an increased risk of heart disease.
Heart Disease: A Growing Concern for Women
Today, heart disease is the leading cause of death for women, accounting for about one in three deaths. Even more concerning is the fact that it’s now striking younger women earlier in life, particularly those between their 30s and 50s. Factors like poor lifestyle habits, chronic stress, and limited access to healthcare contribute to the increasing risk for cardiovascular disease in this age group. Additionally, studies show that women who experience menopause earlier are at even higher risk of developing cardiovascular disease.
This all sounds quite serious—and it is. But there’s a silver lining: up to 80% of your cardiovascular risk is shaped by lifestyle habits, which means you have a lot of control over your heart health. As a doctor, here’s what I recommend to women who are looking to protect their hearts and stay healthy in the years to come.
1) Pay Attention to Hot Flashes
While we might joke about hot flashes, it’s important to understand that they are more than just an inconvenience. Vasomotor symptoms such as hot flashes, night sweats, and heart palpitations indicate that your cardiovascular system might be in distress. In fact, the more frequent and untreated hot flashes you experience, the higher your risk of developing heart disease. So, don’t brush off these symptoms—take them seriously.
2) Don’t Smoke
Smoking is a major risk factor for heart attacks and strokes, and it remains the number one modifiable risk factor for these conditions. But it’s not just your health that’s at risk—consider the impact on your loved ones. Each year, nearly 480,000 people die from smoking-related illnesses. If you’re struggling to quit, know that there are numerous treatments and support systems available to help you. This is your sign to talk to your doctor about how to quit for good.
3) Make Time for Exercise
Leading a sedentary lifestyle significantly increases your risk of heart disease. In fact, research shows that people who don’t get regular physical activity are more likely to develop cardiovascular problems. So, it’s crucial to find ways to incorporate movement into your daily routine. Try to get at least two to three sessions of weight-bearing exercise each week, and consider adding in a brisk walk after sunrise to kickstart your day. Whether it’s walking, swimming, or dancing, getting active is key to protecting your heart.
4) Eat Nourishing Foods
A healthy diet plays a critical role in maintaining heart health. Focus on a colorful variety of whole foods, including enough protein, fiber, and healthy fats like omega-3s. While it’s not necessary to be perfect, making mindful food choices over time will help protect your cardiovascular system. Make sure you’re getting enough vital nutrients like magnesium, B vitamins, and vitamin D3. Also, pay attention to labels—avoid ultra-processed foods that contain harmful ingredients such as food dyes, preservatives, and high-fructose corn syrup. Studies have shown that frequent consumption of these types of foods is linked to a higher risk of cardiovascular disease and overall mortality.
5) Consider Hormonal Support
As women transition through menopause, the drop in estrogen levels can significantly increase the risk of cardiovascular disease. Estrogen is essential for many functions, including promoting the production of nitric oxide, which helps maintain healthy blood vessels and the endothelium (the lining of blood vessels). When estrogen levels decline, this protective effect diminishes, potentially leading to higher cholesterol levels, increased blood pressure, and other cardiovascular issues.
Hormonal support can be an important consideration during this time. In addition to conventional hormone replacement therapy (HRT), there are a variety of naturopathic approaches to support hormonal balance naturally. Herbal remedies like black cohosh, red clover, and maca root are often used in naturopathic medicine to ease symptoms of menopause and promote overall well-being.
That said, in some cases, more direct forms of hormonal support may be necessary, especially for women experiencing significant symptoms or those at a higher risk of cardiovascular disease. For these women, HRT can still be a viable option, particularly when started within the first 10 years of menopause or before the age of 60. Estrogen therapy in this group has been shown to lower the risk of cardiovascular disease and even reduce the risk of death from any cause.
While there is debate in the medical community about the widespread use of HRT, it’s important to consider all options and make an informed decision based on individual needs. A combination of naturopathic support and, if necessary, HRT can provide a comprehensive approach to managing menopause symptoms and protecting heart health. Speak with a healthcare provider who understands both conventional and holistic approaches to help you decide the best course of action for your health.
Know the Symptoms of a Heart Attack
Many women experience heart attack symptoms differently than men, and chest pain is not always present during a heart event. While chest pain or pressure is a common sign, there are other symptoms that may signal a heart problem:
- Pain in the neck, jaw, shoulders, upper back, or stomach
- Shortness of breath
- Pain in one or both arms
- Nausea or vomiting
- Sweating
- Lightheadedness or dizziness
- Unusual fatigue
- Heartburn or indigestion
It’s essential not to ignore any of these symptoms. If you experience any of them, talk to your doctor and make a plan for your heart health.
In Conclusion
Protecting your heart health after menopause is absolutely possible. While estrogen loss plays a significant role in increased cardiovascular risk, lifestyle changes can go a long way in keeping your heart, bones, and muscles healthy. With the right diet, regular exercise, and the willingness to take action—whether that’s quitting smoking or considering hormone therapy—you can greatly reduce your risk and feel empowered to take control of your health. So, don’t wait. Start making small changes today, and your heart will thank you for it in the future.
