Cardiovascular Disease is the leading cause of death among people who menstruate. After menopause, the risk of cardiovascular disease significantly increases. However, there's hope, there are proactive steps to reduce this risk and maintain a heart-healthy lifestyle. In this blog post, we'll explore five simple but effective lifestyle tips that empower people to protect their cardiovascular health during and after menopause.
1. Stop Smoking
Smoking increases the formation of plaque in blood vessels. The chemicals in cigarette smoke cause the blood to thicken and form clots inside veins and arteries. Quitting smoking can be challenging, but with the right support, it's entirely achievable. Reach out to a professional or a support group to help you through the process.
2. Regular Physical Exercise
The heart is a muscle that needs to be trained in order to keep it strong. Regular physical activity strengthens your heart and improves lung function. It is essential to find an exercise routine that you enjoy as this makes it easier to maintain. Whether it's cycling, yoga, or a brisk walk in the park, make sure it's something that brings you joy.
3. Eat Healthful Nutritious Food
A balanced diet can have a significant impact on your heart health. Try to include plenty of fruits and vegetables, proteins from a variety of sources including oily fish, and fibre in your diet. Additionally, it would help to reduce saturated fats and replace them with unsaturated fats.
4. Body Fat
A sensitive subject and one which is far more complex than this post. however I feel it important to share the health impact of body fat.
Excess body fat can lead to fatty material building up in your arteries. When your arteries that carry blood to your heart get damaged and clogged, it can lead to a heart attack.
The fat which which has the biggest risks associated with it is called visceral fat. We cannot see it, this sits around our internal organs such as our heart and liver. Even if you're slim, you can still have visceral fat around the abdominal region—being “skinny” doesn't necessarily mean you're healthy.
There are many external and internal factors which affect our body fat, so if you are concerned, talk to a professional about support.
5. Prioritise Sleep
Insomnia is linked to high blood pressure and heart disease. Poor sleep can affect our stress levels, activity levels, and food choices, all of which are integral to a healthy lifestyle. Prioritising sleep will make it easier to lead an active lifestyle, eat nutritious food, and cope with the stresses of life.
THE FINAL 'T'
The menopause can be a challenging time, and it's essential to reach out and get the support you need. Remember, how something makes us feel is one of the biggest motivators. So, focus on how eating well, moving more, and sleeping well make you feel rather than what the scales say or how your clothes fit. Prioritize feeling good!
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