The Increased Health Risks Of Menopause
Dear Friend,
I hope this newsletter finds you well and thriving! Today, I want to share three key health risks that increase after menopause. Most of us have heard how menopause can bring weight gain and fat around our middle but did you know menopause brings about other significant changes in our bodies that can impact our health? Although our risks will be unique based on lifestyle habits, genetics, and other factors, understanding these changes is key to managing them effectively and living vibrant, healthy lives.
1. Heart Disease
After menopause, the risk of heart disease increases significantly and becomes the biggest health threat for women impacting one-third of women. This is partly due to the decline in estrogen levels, which can lead to higher LDL cholesterol, triglycerides, and blood pressure.
Estrogen plays a crucial role in keeping our blood vessels flexible, allowing them to contract and expand to accommodate blood flow. After menopause, as estrogen levels diminish, we lose this protective benefit. This, combined with other changes like rising blood pressure that can thicken artery walls, makes our hearts more vulnerable to disease.
Lower your risks of heart disease with a heart-healthy lifestyle.
Eat a Heart-Healthy Diet: Focus on a diet rich in vegetables, fruits, high-quality proteins, and healthy fats like those found in nuts and fish. Avoid trans fats and ultra-processed foods. Check out The Hormone Balancing Plate: A Guide to Nutrition in MIdlife.
Stay Active: Regular exercise can help lower blood pressure and cholesterol. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening activities three or more days a week. See last week’s newsletter for exercises that provide the greatest benefits for women in this phase of life.
Monitor Your Health: View regular check-ups with your healthcare provider as self-care. They can help catch potential issues early. Keep an eye on your blood pressure, triglyceride levels, and other heart health markers.
2. Osteoporosis
Before menopause, estrogen helps protect our bones. According to the American College of Obstetricians and Gynecologists (ACOG), in the year leading up to menopause and for about three years afterward, bone loss accelerates rapidly as estrogen levels drop increasing the risk of osteoporosis and fractures.
Here’s how to keep your bones strong.
Weight-Bearing Exercises: Weight lifting, walking, jogging, and plyometrics help build and maintain bone density. Incorporate these into your routine to support bone health.
Calcium and Vitamin D: Ensure you’re getting enough calcium and vitamin D. Some research supports combining these with vitamin K2. The recommendation is for women over 50 to aim for 1,200 mg of calcium and 600-800 IU of vitamin D daily.
Get your calcium from food sources like leafy greens and vegetables, grass-fed dairy, nuts, seeds, salmon or sardines, beans, and figs, or supplements if necessary.
Get outside in the sun for 15 minutes daily to boost vitamin D. I recommend taking 1000 IU liquid vitamin D if you need it. Be sure to check with your healthcare provider about supplements.
Healthy Lifestyle Choices: Limit alcohol consumption and avoid smoking as both can weaken bones. Maintain a healthy weight and exercise.
3. Weight Gain and Metabolism Changes
Many women notice weight gain during and after menopause, often around the abdomen. This can be dangerous to our health and frustrating!
Here are strategies to manage it:
Balanced Diet: Focus on nutrient-dense foods that are low in empty calories. Pay attention to portion sizes and try to eat mindfully, savoring your food and recognizing when you’re full. You can read my previous newsletter on how to boost metabolism naturally here.
Regular Physical Activity: Combine aerobic exercises with strength training to boost metabolism and maintain muscle mass. Muscle burns more calories than fat, even at rest. Read The Most Effective Exercises for Over 50 here.
Stress Management: Stress can contribute to weight gain. Practice relaxation techniques like yoga, meditation, or deep breathing exercises.
Sleep: Ensure you get adequate sleep, as poor sleep can negatively affect metabolism and hunger hormones.
Final Thoughts
Navigating menopause and post-menopause life can be challenging, but it’s also an opportunity to take proactive steps towards better health. By understanding the risks and making informed choices, we can embrace this phase with confidence and vitality. Remember, you’re not alone on this journey—I'm here to support you every step of the way. I have been through menopause, diagnosed with osteoporosis, and finally feel better at 64 than I did at 44. I have figured out how to eat, sleep, exercise, and manage stress to live my best life. I want to help you.
Stay strong, stay healthy, and let's thrive together!
Your Health Coach,
Jacqui
Feel free to reach out with any questions or concerns. Your health and well-being are my top priorities, and I’m here to help you every step of the way. If you are ready to tackle the changes you have experienced in this phase of life or are looking to head them off contact me today for a free Optimal Health Over 50 Call. You'll discover how I can help you feel the best you have in years, and pick up a few tips to help you right NOW!