One important aspect to consider during menopause is cardiovascular health. The decline in estrogen levels can affect the cardiovascular system and increase the risk of heart disease.

The Role of Estrogen in Cardiovascular Health

Estrogen provides several protective mechanisms for a woman’s body, including supporting the cardiovascular system. It helps keep blood vessels flexible and promotes healthy blood flow, thereby reducing arterial stiffness and cholesterol buildup. During menopause, the drop in estrogen levels can reduce these protective effects, raising the risk of heart disease.

Cardiovascular Risk Factors During Menopause

During and after menopause, cardiovascular risk factors may increase:

• High blood pressure – Hormonal changes can affect blood pressure levels, increasing the risk of hypertension.
• Increased LDL cholesterol – A rise in “bad” cholesterol and a drop in “good” HDL cholesterol may contribute to arterial blockage.
• Weight gain – A slower metabolism and hormonal changes can lead to weight gain, further raising the risk of heart disease.
• Insulin resistance – Menopause can increase insulin resistance, which may lead to type 2 diabetes, another significant risk factor for heart disease.

Maintaining Cardiovascular Health

To protect heart health during menopause, it’s important to adopt a healthy lifestyle and make conscious choices:

1. Nutrition A balanced, heart-friendly diet is essential. Eat plenty of fruits and vegetables, whole grains, lean protein, and healthy fats (such as fish, avocado, nuts). Reduce saturated fats, trans fats, sugar, and salt. Our nutritionist Katrin can help you with this!
2. Physical activity – Regular exercise helps keep the cardiovascular system healthy. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week (e.g., walking, running, swimming), along with strength training at least twice a week. Our trainer Oliver can guide you!
3. Weight management – Maintaining a healthy weight is key. Excess weight gain and obesity can significantly increase the risk of heart disease.
4. Quitting smoking – Smoking is one of the biggest risk factors for heart disease. Quitting can be challenging—seek help from a pharmacy or family doctor if needed, and make the change!
5. Limiting alcohol – Keep alcohol consumption low. It’s recommended not to exceed one drink per day.
6. Monitoring blood pressure and cholesterol – Check your blood pressure and cholesterol regularly. Consult your doctor to keep these levels under control.
7. Reducing stress – Chronic stress can negatively affect heart health. Use relaxation techniques such as meditation, yoga, or deep breathing to manage stress.

Hormone Replacement Therapy (HRT) and Cardiovascular Health

Hormone replacement therapy (HRT) may help relieve menopausal symptoms and provide some cardiovascular protection. However, HRT is not suitable for everyone, and the benefits and risks should be carefully considered with a healthcare professional. For some women, HRT may offer cardiovascular benefits, while for others it may increase the risk of thrombosis or other cardiovascular issues. Recent studies, however, suggest that in many cases the benefits of HRT outweigh the risks. Ask your doctor for more information!