Women entering their late 40s and early 50s may be unaware that their risk for cardiovascular disease is increasing, despite the hallmark symptoms of menopause, such as hot flashes and night sweats.
According to Samar El Khoudary, a professor of epidemiology at the University of Pittsburgh’s School of Public Health, as women transition through menopause, they experience changes, including less estrogen production and accumulating more belly fat.
Excess abdominal fat is part of metabolic syndrome, which is when a person has at least three of the following: abdominal obesity, high triglycerides, low “good” HDL cholesterol, high blood pressure, or high blood sugar.
Furthermore, their arteries become more vulnerable to disease, getting thicker and stiffer.
All of these changes accelerate during menopause. Heart disease is the leading cause of death for women in the U.S., who typically develop the condition several years later than men.
Here are some evidence-based points that women can use to update their lifestyle and reduce their risk of heart disease during menopause:
Engage in regular physical activity: Regular exercise has been shown to improve cardiovascular health, reduce the risk of heart disease, and reduce mortality in women. Aim for at least 150 minutes per week of moderate-intensity aerobic exercise or 75 minutes per week of vigorous aerobic exercise, as well as muscle-strengthening activities at least two days per week. (Source: American Heart Association)
Maintain a healthy weight: Excess body weight, particularly around the waistline, can increase the risk of metabolic syndrome and heart disease. Aim for a body mass index (BMI) between 18.5 and 24.9. (Source: American Heart Association)
Follow a heart-healthy diet: A diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help reduce the risk of heart disease. Aim to limit saturated and trans fats, added sugars, and sodium. (Source: American Heart Association)
Reduce stress: Chronic stress has been linked to an increased risk of heart disease, particularly in women. Engage in stress-reducing activities like yoga, meditation, or deep breathing exercises. (Source: American Heart Association)
Get enough sleep: Poor sleep quality and duration have been linked to an increased risk of heart disease. Aim for 7-9 hours of sleep per night. (Source: American Heart Association)
Avoid smoking: Smoking is a major risk factor for heart disease and stroke. If you smoke, quitting can greatly reduce your risk. (Source: Centers for Disease Control and Prevention)
Limit alcohol consumption: Excessive alcohol consumption has been linked to an increased risk of heart disease. Women should aim for no more than one alcoholic drink per day. (Source: American Heart Association)
Manage diabetes: Women with diabetes are at increased risk of heart disease. Work with your healthcare provider to manage your blood sugar levels through medication, diet, and physical activity. (Source: American Heart Association)
Manage high blood pressure: High blood pressure is a major risk factor for heart disease. Work with your healthcare provider to manage your blood pressure through medication, diet, and physical activity. (Source: American Heart Association)
Manage high cholesterol: High cholesterol can contribute to the development of heart disease. Work with your healthcare provider to manage your cholesterol through medication, diet, and physical activity. (Source: American Heart Association)
Get regular health checkups: Regular checkups can help identify and manage risk factors for heart disease. (Source: American Heart Association)
Consider hormone therapy: Hormone therapy may reduce the risk of heart disease in some women during the early years of menopause. However, it is not recommended for all women and should be discussed with a healthcare provider. (Source: Mayo Clinic)
Monitor blood pressure and blood sugar levels: Regular monitoring of blood pressure and blood sugar levels can help identify and manage risk factors for heart disease. (Source: American Heart Association)
Engage in social support: Social isolation has been linked to an increased risk of heart disease. Engage in social activities and maintain connections with friends and family. (Source: American Heart Association)
Avoid environmental toxins: Exposure to environmental toxins, such as air pollution and secondhand smoke, has been linked to an increased risk of heart disease. Avoid exposure whenever possible. (Source: American Heart Association)
Consider omega-3 supplements: Omega-3 supplements, such as fish oil, may have cardiovascular benefits. However, they should be taken under the guidance of a healthcare provider. (Source: American Heart Association)
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Here are some examples of homeopathic remedies that may be used for heart-related symptoms:
Crataegus oxyacantha: This remedy is commonly used in homeopathy for heart-related symptoms such as palpitations, high blood pressure, and angina. It is also believed to improve blood circulation and strengthen the heart muscle.
Arnica: Arnica is often used in homeopathy for general pain and inflammation. It is believed to help reduce inflammation of the heart and surrounding tissue, and may be used in cases of heart attack or heart trauma.
Naja: This remedy is made from the venom of the cobra snake and is used in homeopathy for heart-related symptoms such as palpitations and irregular heartbeat.
Cactus grandiflorus: This remedy is often used for heart symptoms that are accompanied by constrictive pain, tightness, or pressure. It may be helpful for people who feel as if a band is wrapped tightly around their chest, and who have difficulty breathing.
Digitalis: This remedy is often used for heart conditions that involve irregular heartbeats or palpitations. It may also be helpful for people who have heart failure with a weak pulse, and who feel faint or dizzy.
Aurum metallicum: This remedy is often used for heart symptoms that are accompanied by feelings of depression, anxiety, or hopelessness. It may be helpful for people who have high blood pressure, palpitations, or chest pain.
Lachesis: This remedy is often used for heart symptoms that are worse on the left side of the body, and that are accompanied by a sense of constriction or tightness. It may be helpful for people who have palpitations, a rapid pulse, or high blood pressure.
Spigelia: This remedy is often used for heart symptoms that are accompanied by sharp or shooting pains. It may be helpful for people who have palpitations, irregular heartbeats, or chest pain that is worse when lying on the left side.
It is important to remember that homeopathy is not a substitute for medical treatment and should be used in conjunction with appropriate medical care.
It is important to note that homeopathic remedies should be selected based on the individual’s specific symptoms and overall health, and should be prescribed by a qualified homeopathic practitioner.
If you are experiencing heart-related symptoms, please seek the advice of a licensed healthcare practitioner before starting any new treatment.
Enjoy your life with best heart.
