Menopause and your Heart
February 14, 2013
Happy Valentine's Day!
Keeping with the heart theme ( get it?!), today I want to discuss something that can happen after menopause: Cardiovascular Disease.
In doing research for menopause I came a cross a few studies that state a drop in estrogen levels can increase the risk of cardiovascular disease in women. Heart problems don't only occur in men. Coronary disease is the main cause of death among both men and women. According to medical research, it is responsible for half the deaths of American women over age 50 and heart disease kills 12 times more women than breast cancer. To offset the increased problems that can occur cardiovascular-wise after menopause, women should be proactive in their health. Stopping smoking, taking measures to keep blood pressure stable and low, regular exercise, meditation, decreasing stressors, getting a good nights' rest, and eating a healthy, balanced diet, can all help reduce the risk of having any heart problems post-menopause.
In one article published by the American Heart Association, the opening line states " The incidence of hypertension ( high blood pressure) increases in women after menopause, as does the susceptibility to myocardial infarction ( heart attack) and other cardiovascular diseases. The mechanisms responsible for this increased risk are currently unknown." The article goes on to state that certain inflammatory markers which have been suggested to increase this risk are exhibited more proportionately by post menopausal women.
It seems that estrogen not only regulates menstruation and ovulation, it also appears to protect the heart by controlling body fats, or lipids. We all know the role fats play in your heart because it seems like just about everyone now is on a cholesterol medication or knows someone who is. Well here's a little bio 101. Lipids make up the cholesterol in your blood and estrogen helps to combat the buildup of the unhealthy kind -the kind I call Lousy cholesterol, or LDL. The good cholesterol I call HAPPY cholesterol ( HDL). Mnemonics really work, people! Estrogen appears to increase HDL and decrease LDL. This prevents the arteries from building up the fatty kind with deposits that lead to blood flow issues, backups, and strokes. So, when you go thru menopause and your estrogen declines, it stands to reason that the LOUSY cholesterol will now be able to run scot-free and your Happy cholesterol will be prevented from doing its job. Heart disease and high cholesterol levels go hand in hand. High LDL can thicken the arterial walls, increasing blood pressure. When it clogs the arteries it makes it harder for your heart to pump blood thru it and around your body.
Now every nurse and doctor on the planet knows the best treatment and cure for an ailment is PREVENTION. So how do you do this? Especially if you are now menopausal? The cards seem kind of stacked against you, but they're not. Knowing what we know now about heart disease and women, being proactive is the primary way to keep your heart healthy and flowing.
** Stop smoking! No matter what age you are - 20 or 60 - or anywhere in between. STOP NOW!
** Eat better. Really? Do I need to say this in this day and age? YES. The American diet, for lack of a more descriptive word, SUCKS! Lottsa fat lottsa calories lottsa crap! Start small. Cut out fast food. Just doing that will increase your life span! Fresh fruit, veges, no processed stuff and whole grains will all help those arteries keep flowing nicely. Get rid of the soda - even the diet stuff! All those chemicals CAN"T be good for your body. I am the number one Diet Mountain Dew drinker in the entire world. There is no contest. For Lent this year I have pledged to give up soda of any kind but esp. the Diet Dew. On Easter sunday it will be really interesting to see how I feel after not having any of those chemicals in my system for 40 days.
** Exercise. I heard on the national news this morning that walking, yes just WALKING is a better exercise than jogging, running, or doing the elliptical at the gym. Why? Less strain on your joints, and its more of an enjoyable exercise. Not everyone gets that runner'e endorphin high. Some of us just get exhausted and in pain! Plus, something as easy as walking is more doable for the long term. After a while, all that high impact stuff gets old and boring and lets face it : tiring! But if you like the high energy stuff, go ahead and keep on keeping on. IF it works for you, great. And at least it is something that you do physically.
** Manage or eliminate the stress in your life. Easier said than done, I know this. We all have busy lives and jobs. But we don't need to be so involved in everything that there is no time left over just for us to sit and relax. My favorite thing has always been what I call a Jammie Day. I will wake up, get washed, but stay in my pj's and then spend the day doing nothing but relaxing stuff like reading, painting, or baking. I know this is MY IDEA of relaxing, but you have your own, I'm sure. Take time for yourself. Shut off the computer, the ipod, ipad, whatever! Put your phone to silent mode, and just be. It's amazing how good you feel when no one is pulling at you, looking for you, or demanding you do something for them. Along with that, it doesn't ever hurt to learn how to meditate, and by that all I mean is learning how to breath to relax.
** Sleep is never overrated. A good night's sleep is a precious commodity. I'm lucky if I get three hours total a night in 30 minute clips. On the nights were I don't get hot flashes I can manage four hours straight. This is a gift from the Almighty when it happens. Most research states 7-8 hrs of solid sleep is necessary to function at optimum levels throughout the day. Any sleep is good sleep, even naps.It's all rejuvinating. Here's a funny moment: when I hit my forties I told my GynGuru I was always tired and always cold. What should I do? She said, :take a nap and wear a sweater. I did both and now naps are part of my makeup. Sweaters not so much - remember the flashes?
Heart disease is a killer. If you have the knowledge that after menopause heart disease risk increases, why in the world wouldn't you do something - ANYTHING - within your power to help prevent,control and thwart this from attacking you?
I'm just saying...
Cardiovascular Disease, Estrogen Deficiency and Inflammatory Cytokines: Jane F. Reckelhoff, HYPERTENSION, 2006.
www.hypertension.aha.org
Disease in Postmenopausal Women, Sybil L. Crawford and Catherine B. Johannes, New England Research Institutes, Watertown, MA
The American Heart Association.
Happy Valentine's Day!
Keeping with the heart theme ( get it?!), today I want to discuss something that can happen after menopause: Cardiovascular Disease.
In doing research for menopause I came a cross a few studies that state a drop in estrogen levels can increase the risk of cardiovascular disease in women. Heart problems don't only occur in men. Coronary disease is the main cause of death among both men and women. According to medical research, it is responsible for half the deaths of American women over age 50 and heart disease kills 12 times more women than breast cancer. To offset the increased problems that can occur cardiovascular-wise after menopause, women should be proactive in their health. Stopping smoking, taking measures to keep blood pressure stable and low, regular exercise, meditation, decreasing stressors, getting a good nights' rest, and eating a healthy, balanced diet, can all help reduce the risk of having any heart problems post-menopause.
In one article published by the American Heart Association, the opening line states " The incidence of hypertension ( high blood pressure) increases in women after menopause, as does the susceptibility to myocardial infarction ( heart attack) and other cardiovascular diseases. The mechanisms responsible for this increased risk are currently unknown." The article goes on to state that certain inflammatory markers which have been suggested to increase this risk are exhibited more proportionately by post menopausal women.
It seems that estrogen not only regulates menstruation and ovulation, it also appears to protect the heart by controlling body fats, or lipids. We all know the role fats play in your heart because it seems like just about everyone now is on a cholesterol medication or knows someone who is. Well here's a little bio 101. Lipids make up the cholesterol in your blood and estrogen helps to combat the buildup of the unhealthy kind -the kind I call Lousy cholesterol, or LDL. The good cholesterol I call HAPPY cholesterol ( HDL). Mnemonics really work, people! Estrogen appears to increase HDL and decrease LDL. This prevents the arteries from building up the fatty kind with deposits that lead to blood flow issues, backups, and strokes. So, when you go thru menopause and your estrogen declines, it stands to reason that the LOUSY cholesterol will now be able to run scot-free and your Happy cholesterol will be prevented from doing its job. Heart disease and high cholesterol levels go hand in hand. High LDL can thicken the arterial walls, increasing blood pressure. When it clogs the arteries it makes it harder for your heart to pump blood thru it and around your body.
Now every nurse and doctor on the planet knows the best treatment and cure for an ailment is PREVENTION. So how do you do this? Especially if you are now menopausal? The cards seem kind of stacked against you, but they're not. Knowing what we know now about heart disease and women, being proactive is the primary way to keep your heart healthy and flowing.
** Stop smoking! No matter what age you are - 20 or 60 - or anywhere in between. STOP NOW!
** Eat better. Really? Do I need to say this in this day and age? YES. The American diet, for lack of a more descriptive word, SUCKS! Lottsa fat lottsa calories lottsa crap! Start small. Cut out fast food. Just doing that will increase your life span! Fresh fruit, veges, no processed stuff and whole grains will all help those arteries keep flowing nicely. Get rid of the soda - even the diet stuff! All those chemicals CAN"T be good for your body. I am the number one Diet Mountain Dew drinker in the entire world. There is no contest. For Lent this year I have pledged to give up soda of any kind but esp. the Diet Dew. On Easter sunday it will be really interesting to see how I feel after not having any of those chemicals in my system for 40 days.
** Exercise. I heard on the national news this morning that walking, yes just WALKING is a better exercise than jogging, running, or doing the elliptical at the gym. Why? Less strain on your joints, and its more of an enjoyable exercise. Not everyone gets that runner'e endorphin high. Some of us just get exhausted and in pain! Plus, something as easy as walking is more doable for the long term. After a while, all that high impact stuff gets old and boring and lets face it : tiring! But if you like the high energy stuff, go ahead and keep on keeping on. IF it works for you, great. And at least it is something that you do physically.
** Manage or eliminate the stress in your life. Easier said than done, I know this. We all have busy lives and jobs. But we don't need to be so involved in everything that there is no time left over just for us to sit and relax. My favorite thing has always been what I call a Jammie Day. I will wake up, get washed, but stay in my pj's and then spend the day doing nothing but relaxing stuff like reading, painting, or baking. I know this is MY IDEA of relaxing, but you have your own, I'm sure. Take time for yourself. Shut off the computer, the ipod, ipad, whatever! Put your phone to silent mode, and just be. It's amazing how good you feel when no one is pulling at you, looking for you, or demanding you do something for them. Along with that, it doesn't ever hurt to learn how to meditate, and by that all I mean is learning how to breath to relax.
** Sleep is never overrated. A good night's sleep is a precious commodity. I'm lucky if I get three hours total a night in 30 minute clips. On the nights were I don't get hot flashes I can manage four hours straight. This is a gift from the Almighty when it happens. Most research states 7-8 hrs of solid sleep is necessary to function at optimum levels throughout the day. Any sleep is good sleep, even naps.It's all rejuvinating. Here's a funny moment: when I hit my forties I told my GynGuru I was always tired and always cold. What should I do? She said, :take a nap and wear a sweater. I did both and now naps are part of my makeup. Sweaters not so much - remember the flashes?
Heart disease is a killer. If you have the knowledge that after menopause heart disease risk increases, why in the world wouldn't you do something - ANYTHING - within your power to help prevent,control and thwart this from attacking you?
I'm just saying...
Cardiovascular Disease, Estrogen Deficiency and Inflammatory Cytokines: Jane F. Reckelhoff, HYPERTENSION, 2006.
www.hypertension.aha.org
Disease in Postmenopausal Women, Sybil L. Crawford and Catherine B. Johannes, New England Research Institutes, Watertown, MA
The American Heart Association.
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