Keep Your Heart Strong During Menopause: A Practical Guide

Lynne on January 9, 2025

When Lisa hit her 50s, she thought the hot flashes and mood swings were the biggest hurdles of menopause. But then came something unexpected: a strange flutter in her chest during her morning walk. “It’s probably nothing,” she thought, brushing it off as stress. But the flutters kept happening, and her doctor confirmed what she didn’t see coming—her heart health needed attention.

Lisa’s story isn’t unique. Menopause can sneak up on your cardiovascular system in ways that often fly under the radar. The good news? You have the power to protect your heart during this transition with a few simple lifestyle changes. Read on to uncover why your heart might need a little extra TLC during menopause and, more importantly, how you can give it just that!

Signs Your Heart Might Be Struggling

Your heart doesn’t always send loud warning signals when something’s wrong—it often whispers in subtle, easy-to-miss ways. During menopause, these signs can be even trickier to recognize because many symptoms overlap with common menopausal changes like fatigue or anxiety. Knowing what to look out for can help you catch potential issues early and seek help before they escalate.

Here are the key signs your heart might be struggling:

1. Shortness of Breath

Have you noticed yourself gasping for air after climbing stairs or doing a simple chore that never used to leave you winded? Shortness of breath during routine activities can signal that your heart is struggling to pump blood effectively. This can be a sign of heart disease or even the early stages of heart failure.

2. Fatigue That Won’t Quit

Sure, menopause can leave you feeling tired thanks to night sweats and disrupted sleep. But extreme or persistent fatigue—especially if it feels out of proportion to your activity level—can be a red flag. Your heart might be working overtime to compensate for narrowed or blocked arteries, leaving you feeling drained.

3. Chest Pain or Discomfort

When most people think of heart problems, chest pain is the first thing that comes to mind. However, for women, this symptom might feel more subtle or different than the classic “crushing” pain described by men. You might experience:

  • A tightness, pressure, or squeezing sensation.
  • Pain that radiates to your jaw, back, or arms.
  • Unusual discomfort that comes and goes.

If you notice any of these sensations, don’t ignore them. Seek medical attention right away.

4. Heart Palpitations or Irregular Heartbeat

Feeling like your heart is skipping beats, fluttering, or racing out of the blue? Hormonal changes during menopause can sometimes make you more prone to heart palpitations. While these are often harmless, persistent or irregular palpitations might indicate an underlying issue like arrhythmia or atrial fibrillation, which requires medical evaluation.

5. Swelling in Your Legs, Ankles, or Feet

Swelling, known as edema, can be a sign that your heart isn’t pumping blood efficiently, causing fluid to build up in your extremities. While this can also be linked to other conditions, it’s worth discussing with your doctor if it persists or worsens.

6. Dizziness or Lightheadedness

Ever feel like the room is spinning or that you’re about to faint, even when you’re just sitting down? This could be a sign of low blood pressure, arrhythmia, or reduced blood flow to the brain—all potential indicators of heart trouble.

7. Nausea, Sweating, or Flu-Like Symptoms

Heart problems in women don’t always show up as obvious chest pain. In some cases, symptoms can mimic the flu, with nausea, unexplained sweating, or general discomfort. These are easy to dismiss but should raise a red flag if they occur alongside other heart-related symptoms.

Note: If you experience any combination of these symptoms, it’s essential to see a doctor. Don’t fall into the trap of thinking, “I’ll deal with it later,” or brushing it off as “just menopause.” Your heart is your body’s powerhouse, and paying attention to its signals can save your life. Remember: Early intervention can make all the difference. So, if something feels off, trust your gut and make that call to your healthcare provider.

Tips for a Heart-Healthy Menopause

Now that you know the signs to watch for, let’s dive into the steps you can take to keep your heart in tip-top shape during menopause. These strategies aren’t just about managing symptoms—they’re about empowering you to live a long, healthy life. So, let’s get into some heart-healthy tips that can help you feel strong and vibrant during this time of change!

1. Move That Body—Exercise is Key!

Exercise isn’t just about staying fit; it’s a powerhouse for your heart. Regular physical activity helps keep your heart strong, lowers blood pressure, and improves cholesterol levels. Here’s how it works:

  • Boosts circulation: When you exercise, your heart pumps blood more efficiently, improving overall circulation and lowering your risk of heart disease.
  • Lowers bad cholesterol: Regular cardio workouts—think brisk walking, cycling, or swimming—can help lower those high levels of LDL (the “bad” cholesterol), while increasing HDL, the “good” cholesterol.
  • Supports weight management: Maintaining a healthy weight is critical for heart health. Exercise, combined with a balanced diet, helps keep your weight in check and reduces strain on your cardiovascular system.

Aim for at least 30 minutes of moderate activity most days of the week. And if you’re not used to exercising, don’t worry! Start slow, and gradually increase your activity level. Even a daily walk is a great place to start.

2. Rethink Your Plate—Eat Heart-Healthy Foods

What’s on your plate matters more than ever during menopause. The foods you choose can either support or harm your heart. Here’s how to make heart-healthy eating easy:

  • Go for whole foods: Load up on fruits, vegetables, whole grains, and legumes. These foods are packed with fiber, antioxidants, and essential nutrients that support heart health.
  • Choose healthy fats: Instead of trans fats and saturated fats found in processed snacks and fatty cuts of meat, opt for unsaturated fats like those found in avocados, nuts, seeds, and olive oil.
  • Watch your salt: Too much salt can raise your blood pressure, increasing your risk of heart disease. Reduce your intake of salty foods like processed snacks, canned soups, and restaurant meals.
  • Limit sugar: Added sugars can contribute to weight gain, diabetes, and heart disease. Stick to whole fruits and minimize sugary drinks, baked goods, and processed foods.

Here’s a simple rule to follow: If it’s processed or packaged, try to avoid it. Instead, aim to fill your plate with colorful, nutrient-dense foods that your heart will thank you for!

3. Stress Less—Find Your Calm

Menopause can bring a whirlwind of emotional ups and downs, and stress takes a major toll on your heart. Chronic stress can raise blood pressure, increase inflammation, and disrupt your heart’s natural rhythm. Finding effective ways to manage stress is key to heart health during this time of transition.

Here are a few ideas for easing stress:

  • Yoga and meditation: These practices are proven to reduce stress, lower blood pressure, and improve overall well-being. Even just 10 minutes a day can make a big difference!
  • Deep breathing exercises: Try taking a few minutes each day to practice deep breathing or progressive muscle relaxation. This can activate your body’s relaxation response, helping to counteract the effects of stress.
  • Engage in hobbies you love: Whether it’s reading, gardening, or crafting, activities that bring you joy can help you unwind and de-stress.

Don’t let stress take the driver’s seat in your life. Prioritize relaxation and self-care—it’s an investment in both your heart and your mental well-being.

4. Mind Your Numbers—Stay on Top of Health Checks

Regular check-ups are crucial for maintaining heart health, especially during menopause. Monitoring your cholesterol, blood pressure, and blood sugar levels helps detect potential issues early and allows you to take action before they turn into bigger problems.

Here’s what to keep track of:

  • Blood pressure: High blood pressure is a major risk factor for heart disease. Aim to keep it below 130/80 mmHg. If you’re already dealing with hypertension, follow your doctor’s recommendations for managing it.
  • Cholesterol: Have your cholesterol levels checked at least once every five years. Pay attention to both LDL (bad cholesterol) and HDL (good cholesterol) levels, and work with your doctor to keep them balanced.
  • Blood sugar levels: Menopause can increase your risk of developing type 2 diabetes, which can harm your heart. Regular blood sugar testing helps catch potential issues early.

By keeping an eye on these important numbers, you can take steps to reduce your heart disease risk and live a healthier, longer life.

5. Stop Smoking (and Avoid Secondhand Smoke)

If you smoke, quitting is one of the most important steps you can take for your heart. Smoking is a major contributor to cardiovascular disease, as it damages blood vessels, raises blood pressure, and lowers oxygen levels in your blood.

The good news? It’s never too late to quit! Within just one year of quitting smoking, your risk of heart disease drops by half. If you’re struggling to quit, talk to your doctor about resources or programs that can help, from nicotine replacement therapies to counseling.

And even if you’re not a smoker, avoid secondhand smoke as much as possible. It can still harm your heart and overall health.

6. Consider Hormone Replacement Therapy (HRT)—But Talk to Your Doctor

Hormone replacement therapy (HRT) may help manage menopausal symptoms like hot flashes, night sweats, and mood swings, and for some women, it can also offer heart-protective benefits. Estrogen plays a role in keeping your blood vessels flexible, so when estrogen levels drop, you may experience changes in your cardiovascular system.

However, HRT isn’t for everyone, and it’s essential to weigh the risks and benefits with your healthcare provider. Your doctor can help determine whether HRT is appropriate for your specific health needs and heart health status.

Take Control of Your Heart Health

The bottom line? Menopause doesn’t have to mean putting your heart on the back burner. By adopting a heart-healthy lifestyle—through exercise, eating well, managing stress, and staying on top of your health checks—you can protect your heart and feel strong, vibrant, and confident as you move through this transformative life stage. The power is in your hands, and your heart will thank you for it!

10 Ways Omega-3s Can Transform Your Heart and Skin—Are You Getting Enough?

Lynne on September 16, 2024

As we age, our bodies undergo significant changes, particularly in how our skin looks and how well our heart functions. For women, these changes can be even more pronounced, with hormonal shifts adding extra stress on both the cardiovascular system and the skin. This is where Omega-3 fatty acids come into play. These healthy fats aren’t just good for overall wellness—they’re especially vital for aging women, offering powerful benefits for heart health and skin vitality. If you’re in your 40s or beyond and noticing changes in your energy levels, skin texture, or overall well-being, Omega-3s could be the game-changer you’ve been missing. Let’s explore why these essential fats are so crucial and how they can help you age gracefully, inside and out.

What Exactly Are Omega-3 Fatty Acids?

Omega-3s are a type of fat that your body can’t produce on its own, so you need to get them through food or supplements. There are three main types:

  • ALA (Alpha-linolenic acid): Found in plant-based sources like flaxseeds and chia seeds.
  • EPA (Eicosapentaenoic acid): Commonly found in fatty fish like salmon and sardines.
  • DHA (Docosahexaenoic acid): Also found in fish, and known for its benefits for brain and eye health.

While all three are beneficial, EPA and DHA are particularly important when it comes to heart and skin health.

Heart Health: How Omega-3s Keep Things Ticking Smoothly

When it comes to your heart, Omega-3s can work wonders. Here’s how they contribute to cardiovascular health:

1. Reducing Inflammation

Chronic inflammation is one of the key contributors to heart disease. Omega-3s help reduce inflammation in your body, which in turn lowers your risk of developing serious heart issues like atherosclerosis (when your arteries harden).

2. Lowering Triglycerides

Omega-3s have been shown to help lower triglycerides, a type of fat in your blood that, in high levels, can increase the risk of heart disease. They also give your HDL (good) cholesterol a boost, which is a win for your heart.

3. Managing Blood Pressure

Regular consumption of Omega-3s can help lower blood pressure. By relaxing blood vessels and improving blood flow, they can help reduce the risk of high blood pressure, which is a major factor in heart disease.

4. Helping Prevent Irregular Heartbeats

Omega-3s can stabilize your heart’s rhythm, reducing the chances of developing arrhythmias (irregular heartbeats) that could potentially lead to more serious conditions.

5. Lowering the Risk of Heart Attack and Stroke

By tackling things like high triglycerides, blood pressure, and inflammation, Omega-3s significantly lower your risk of heart attacks and strokes. Regular intake is linked to a reduced chance of major cardiovascular events.

Skin Health: How Omega-3s Help You Glow

Just like your heart, your skin benefits from a healthy dose of Omega-3s. Here’s how these fats help keep your skin looking and feeling its best:

1. Locking In Moisture

Omega-3s strengthen the skin’s natural barrier, helping to lock in moisture and keep irritants out. This is especially helpful for preventing dry, irritated skin and conditions like eczema.

2. Reducing Inflammation and Redness

If you struggle with acne, psoriasis, or rosacea, Omega-3s can help. They reduce inflammation in the skin, which can calm redness and irritation. EPA, one of the key Omega-3s, can even slow down collagen breakdown, which helps keep wrinkles at bay.

3. Protecting Against Sun Damage

While Omega-3s won’t replace your sunscreen, they do offer some protection against the sun’s harmful UV rays. They help reduce your skin’s sensitivity to the sun and support its ability to repair itself after exposure.

4. Boosting Skin Cell Health

Omega-3s promote healthy skin cell growth, and DHA is especially important for keeping your skin cells strong and flexible. This helps your skin stay smooth and resilient.

5. Fighting Signs of Aging

As you age, your skin can lose elasticity and become more prone to wrinkles. Omega-3s help slow this process by reducing inflammation and improving moisture retention, which means your skin stays firmer and smoother for longer.

Best Sources of Omega-3s

To get the benefits of Omega-3s, it’s important to include them in your diet regularly. Some of the best sources include:

  • Fatty fish like salmon, sardines, and mackerel
  • Flaxseeds and chia seeds for plant-based options
  • Walnuts
  • Algal oil, which is a plant-based option for DHA and EPA, perfect for vegetarians and vegans

If getting enough Omega-3s through food is a challenge, you can also consider supplements like fish oil or plant-based options like algae-derived Omega-3 supplements.

How Much Omega-3 Do You Need?

When it comes to Omega-3 intake, there’s no one-size-fits-all recommendation. Most health experts suggest aiming for about 500 mg of combined EPA and DHA per day, especially for maintaining heart and skin health. If you’re regularly eating fatty fish like salmon or mackerel—two servings per week—you’re likely covering your bases. However, many people fall short of this intake through diet alone.

If you think you might not be getting enough Omega-3s, adding a supplement could be a helpful option. But it’s important to remember that supplementing isn’t something to jump into without proper guidance. Before starting an Omega-3 supplement, it’s best to consult with your doctor. They can help determine the right dosage for your specific needs, especially if you have underlying health conditions, are taking medications, or are pregnant or breastfeeding.

Your healthcare provider may also suggest getting your Omega-3 levels tested, particularly if you have heart health concerns or conditions like high cholesterol, which could benefit from higher doses. Since Omega-3 supplements can interact with certain medications (such as blood thinners) or pose risks at very high doses, it’s essential to have a clear, personalized plan that works for your body.

Take Away

Omega-3 fatty acids are essential for keeping both your heart and skin in great shape. Whether you’re looking to improve your cardiovascular health, reduce the risk of heart disease, or maintain healthy, radiant skin, these fats play a critical role. By including Omega-3-rich foods or supplements in your diet, you can give your body the support it needs from the inside out.

Heartfelt Matters: Unlock the Secrets to Conquering Heart Health Issues During Menopause

Lynne on October 11, 2023

First off, heart disease is no joke for us women. It’s actually one of the top reasons for death among our gender, even more so than all types of cancer put together1. Yikes! But knowledge is power, and that’s why we’re here chatting about it.

When we reach menopause, our risk of heart disease increases. This is because estrogen, a hormone that protects our hearts, declines during menopause. This drop in estrogen can lead to a number of changes, including:

Hot flashes, another common symptom of menopause, can also worsen sleep and mood problems. All of these changes can create a perfect storm for heart problems, which can last for up to seven or eight years.

How to Reduce Your Risk of Heart Disease During Menopause

Making lifestyle changes is key to reducing your risk of heart disease during menopause. Here are some tips:

  • Kick smoking to the curb. Smoking is a major risk factor for heart disease, and it’s even more dangerous during menopause.
  • Get regular exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. You should also include strength training exercises at least twice a week.
  • Eat a healthy diet. Choose foods that are low in salt, saturated fat, and processed carbohydrates. Focus on eating plenty of fruits, vegetables, and whole grains.
Free Download: 4-Week Menopause Friendly Meal Plan
Free Download: 4-Week Menopause Friendly Meal Plan
  • Monitor your health numbers. Talk to your doctor about your blood pressure, cholesterol, and blood sugar levels. Aim for a BMI under 25 and a blood pressure under 120/80.

Now, a quick word on aspirin and our hearts. For most of us who haven’t had heart issues, aspirin isn’t really the go-to, as it doesn’t majorly cut down the risk of stroke or death and only seems to reduce heart attack risk, while upping the risk of bleeding. But for those who’ve had heart events like strokes or heart attacks, aspirin might be on the cards.

HRT can lower heart risks for some women, especially those who go through menopause early. A 2002 study linked HRT to increased breast cancer and heart attack risks2, but a later review found that the breast cancer risk was not as significant as initially thought, and the heart attack risk data was skewed by the selection of participants.

HRT does have some risks, such as an increased risk of gallstones and blood clots in the legs and lungs. Therefore, the decision of whether or not to take HRT should be made on a case-by-case basis after a thorough discussion with your doctor.

And that’s a wrap! Remember, our bodies are always throwing new challenges our way, but with the right info and a few tweaks here and there, we can navigate through them like the queens we are!

  1. University Hospitals. (2018, February 26). What’s the leading health risk for women? [Blog post]. Retrieved from https://www.uhhospitals.org/blog/articles/2018/02/whats-the-leading-health-risk-for-women ↩︎
  2. Henneberger, J., & Kirsch, P. (2016). The role of the microbiota in inflammatory bowel disease. Nature Reviews Gastroenterology & Hepatology, 13(12), 711-721. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5415400/ ↩︎