“More women in the U.S. are living longer, and a significant portion of them will spend up to 40% of their lives postmenopausal,” said Brooke Aggarwal, Ed.D., M.S., F.A.H.A., assistant professor of medical sciences in Cardiology at Columbia University Medical Center and a volunteer for the American Heart Association’s Go Red for Women movement.
increases as they age and change. Go Red for Women, the Association’s leading women’s campaign, addresses the Association’s greatest health threat awareness and clinical treatment gaps, and is a trusted source for health and well-being at every age, stage, and season.
“Navigating through menopause isn’t one-size-fits-all, and neither is the journey to good heart health,” she added. “This makes it even more important to focus on heart and
Working with your doctor to ensure your vital health numbers are in a healthy range and learning which healthy behaviors you can fine-tune to increase your heart health is the best protection against menopause-related changes.
Tips to Maintain Heart Health During Menopausal Age
Routine Health Check-ups
Blood pressure, blood sugar, and body mass index should all be measured yearly. If your numbers are out of range, this happens more frequently. Cholesterol levels are also crucial, and healthy ranges vary depending on your other risk factors. This is something your doctor can assist you with.
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Eat Healthy, Eat Mindfully
No single item can cure everything. Instead, consider your whole eating routine. The American Heart Association evaluated ten popular eating patterns, and the DASH diet and Mediterranean diets emerged as having the most heart-healthy elements: high in vegetables, fruit, whole grains, healthy fat, and lean protein; and low in salt, sugar, alcohol, and processed foods.
Exercise to build up Strength and Muscle Mass
Strength and resistance training, along with endurance, balance, and flexibility, is one of the four categories of exercise in a general workout plan. Strength and resistance also help to increase bone strength and muscle mass. As women enter menopause, bone density may decline and body composition shifts toward reduced muscular mass. Strength exercise at least twice a week can aid in the maintenance of bone and muscle strength and density.
Ensure You Are Well Rested
Healthy sleep is one of the eight important parts of heart health known as Life’s important 8, but the shift to menopause brings with it a slew of disruptions to a good night’s sleep – nocturnal bathroom excursions, night sweats, and insomnia. Do whatever it takes to get your Zs since getting enough sleep has numerous health benefits, including a stronger immune system, improved mood, increased energy, clearer thinking, and a lower risk of chronic diseases. A few routine modifications, such as setting a reminder or alarm to remind you when it’s time to wind down and then turning off electronic gadgets at that time, can help you sleep better. Your doctor may be able to assist you with persistent sleep issues.
Reference :
- Menopause Transition and Cardiovascular Disease Risk: Implications for Timing of Early Prevention: A Scientific Statement From the American Heart Association – (https:www.ahajournals.org/doi/10.1161/CIR.0000000000000912)
Source: Medindia
