These heart-healthy tips for women approaching menopause can help keep the heart healthy regardless of the changes that happen as menopause occurs. Women generally begin transitioning into menopause between 45-55 years old, some sooner if they’ve had a hysterectomy. The changes which occur during this general time period set girls had a substantially increased risk for heart problems in menopause. Implementing heart-healthy tips before the girl goes into menopause is best.
Heart-healthy strategies for women approaching menopause are essential since, at age 45-55, certain changes frequently happen within the body, which makes a woman more vulnerable to heart concerns. Hormone levels are changing, which may lead to weight gain in the mid-section.
When estrogen begins falling, the body will increase your desire, even up to 67% researchers state. This is because fat shops release estrogen. This is the body’s way of having its declining estrogen back. As we grow older, the body has an inclination to redistribute weight and for a lot of women in menopause, the excess weight goes directly to the mid-section.
Unfortunately, it often does not stop at only subcutaneous fat but builds up as visceral or inner fat. Visceral fat builds up around the internal organs, including the heart. As you can imagine, this isn’t a great thing for the heart or the rest of you. If your waist size is 35 inches or higher, you probably have visceral fat.
The fantastic thing is that hormone levels finally level off, but if you are not prepared, you might have a whole lot of extra visceral fat that’s going to put you at greater risk for heart issues. Additionally, visceral fat takes far more effort to eliminate.
1. Prevent visceral fat around the heart and mid-section by adopting healthy eating habits prior to menopause. If you’re too late and you already have this visceral fat, then speak with your doctor about your concern. Discuss with him/her a strategy to drop this visceral fat via an excellent nutritious diet lifestyle change and exercise program. Visceral fat is stubborn and generally, some kind of aerobic exercise will be necessary to burn it off. There have been some differences in research regarding hormone replacement therapy. Some say it might help reduce heart disease, but it can increase your risk for other diseases. Some say it will not really help that much. Talk to your physician about the hormone replacement potential, pros, and cons.
2. Another cause for heart problems for women approaching menopause is the fact that your body is simply slowing down, which may make it simple to become more sedentary. Your heart still needs exercise. It’s made from muscle cells. To remain strong, it requires aerobic conditioning. If we’re slowing down rather than making an effort to maintain its muscle fibers powerful, then it will weaken. If you put in that issue with the visceral fat around the heart, it will get a double whammy.
Even if you aren’t as busy as you were when you’re 20 and you do not necessarily need to be, you can still exercise your heart. Studies have shown even taking a rather brisk 30-minute walk 3-4 times a week, can help tremendously with keeping your heart healthier. If you’re able to do more, great. Invest in a treadmill if you reside in a place where you can not walk outside. Additionally, there are a whole lot of exercise videos out there nowadays, so you can select something that is right for you, particularly if you have particular health issues that you need to work around. Again, even should you have health issues, discuss your new exercise program with your doctor.
3. Sometimes people can have heart problems before they approach menopause. It would be helpful to have a check up around your early 40’s to get a baseline of where you’re at. Because of the body’s metabolism slows down during the menopausal age range, unhealthy lifestyle patterns will hit women harder during menopause. Any positive changes you may begin before menopause will make it easier for you. So getting a physical examination with your physician is a fantastic place to start. Get some blood work to determine where you’re with your heart for example cholesterol ratios. Then ensure that you have a strategy to keep your cholesterol down for example healthy dietary habits and an appropriate exercise regimen.
4. When you haven’t already, stop smoking. Heart damage caused by tobacco can often reverse itself in time if tobacco is ceased.
5. Keep stress down as far as possible. Anxiety releases another hormone called cortisol. Often it leaves in its aftermath, visceral fat from the mid-section. This clearly will add stress to your heart. Whatever helps with your anxiety management, make sure to practice it every day. Maybe it’s prayer, women’s support group, meditation, exercise, listening to music, taking a stroll with a friend, being optimistic, having pleasurable hobbies or laughing as far as possible. Discover what works for you in efficiently managing your anxiety level and get in the habit of practicing it every day.
Heart healthy strategies for women approaching menopause are healthy tips for everybody, but it’s even more crucial for women approaching menopause. Women approaching 45-55 have this increased risk for heart disease, these other controllable factors may be the difference between heart disease rather than. Work on improving your overall eating habits, cutting out harmful fats, sugars and calories, using a regular exercise program, not smoking, getting doctor check ups from time to time and great stress management. All these heart health advice for women approaching menopause can help prevent heart issues from growing during this period and beyond.