Menopause: reducing your risk of heart disease
More than half of all women over 50 will die from heart disease. In the past decade, more research has been done in order to find out why so many women in this age group are suffering from the disease and it appears that the menopause is one of the foremost indicators in causing heart disease.
Oestrogen, the female sex hormone, governs your cycle of ovulation and menstruation. However, it also seems to fulfil other purposes in your body. Oestrogen works to protect your heart during your childbearing years by controlling the amount of fat, called lipids, in your body. Lipids make up the cholesterol in your bloodstream and oestrogen helps to combat the build up of unhealthy cholesterol.
Cholesterol consists of two components: HDL cholesterol (the good cholesterol) and LDL cholesterol (the bad cholesterol). It seems that oestrogen helps to increase the amount of HDL in your bloodstream and reduce the amount of LDL in your body. This prevents the arteries from building up fatty deposits and allows your blood to flow more easily through your heart.
During and after the menopause, your ovaries reduce their production of oestrogen. As a result, the amount of LDL in your bloodstream increases, preventing the good cholesterol from doing its job.
Unfortunately, cholesterol and heart disease are intricately linked. High LDL can result in the thickening of the arteries and an increase in blood pressure. Reduced amounts of oestrogen can also increase the number of blood clots in your body. This too can clog your arteries, impairing your heart’s ability to pump. Therefore, your risk for heart disease and stroke increases slowly during and after menopause.
Preventing Heart Disease
The best treatment for heart disease is prevention. Early and continued prevention can help all women avoid heart disease and its consequences. Maintaining a healthy diet can help prevent your arteries from clogging, especially after the menopause.
Diets low in saturated fat and transfats and high in fruits, vegetables, whole grains, and fibre are associated with a reduced risk of cardiovascular disease. Also, a recent study reported in the Annals of Internal Medicine journal confirmed that the consumption of fruits and vegetables, particularly green leafy vegetables and vitamin C-rich fruits and vegetables, seems to have a protective effect against coronary heart disease.
You may even think about moving toward more vegetarian eating habits: A vegetarian diet reduces the risk of coronary artery disease, and may even reverse existing coronary artery disease when combined with other lifestyle changes. A Mediterranean diet that uses olive oil can reduce the risk of coronary artery disease.
Reducing the amount of alcohol you drink and avoiding cigarettes can also reduce your risks of high blood pressure and help in your heart disease prevention efforts. Moderate exercise for just 30 minutes, three times a week, can also greatly reduce your risk of heart disease. Exercise helps to strengthen your heart and purify your bloodstream, preventing heart attacks and stroke.
Poorly controlled stress may also increase the risk of heart disease. An attitude of hostility and cynicism has been powerfully linked with a higher incidence of cardiac events. Relaxation methods (meditation, breathing exercises), yoga, and stress management techniques are essential for preventing cardiovascular disease and coronary artery disease and for reducing the risk of recurrent cardiac problems.
Meditation improves exercise tolerance and decreases electrical changes associated with poor circulation to the heart. Meditation has also been shown to lower cholesterol and reverse carotid artery thickening. Also consider acupuncture, which has been shown to help relax the myocardium (heart muscle) and improve circulation.
A number of herbs and nutritional supplements may be useful in preventing and treating cardiovascular disease, including: Bilberry, Turmeric (curcumin) Fenugreek, Ginger, Garlic, Vitamin B12, Folic acid, Vitamin B6, L-Carnitine, Coenzyme Q10, Vitamin E, Magnesium, Niacin (vitamin B3) and fish oil.