How Does The Menopause Affect Heart Health?

Does The Menopause Cause Palpitations?

The change in oestrogen levels during perimenopause and after you reach menopause itself can have an effect on how your heart functions. 

The fluctuating oestrogen levels during perimenopause can trigger issues such as palpitations and dizziness. These can happen as part of a hot flush or night sweat but can also happen independently. They can also happen after you reach menopause and beyond.

Once you’ve reached menopause itself your oestrogen level stays low. This can cause further issues, such as:

• Increased risk of heart attack
  
• Increased risk of stroke
  
• High blood pressure
  
• High cholesterol level
  

Women who have a premature or early menopause have a higher risk of heart attack and stroke that women who reach menopause at an average age.

Why Do Low Levels Of Oestrogen Cause Heart Problems?

Oestrogen plays an important role in heart health. For example, oestrogen helps to:

• Keep your blood vessels flexible and open
  
• Keep your blood pressure at a healthy level
  
• Regulate your unconscious functions (autonomic nervous system) such as breathing and heart rate. Keeping them steady and regular
  
• Maintain a healthy balance between HDL (good cholesterol) and LDL (bad cholesterol).
  

So you can see why a low oestrogen level can affect your heart health.

Palpitations

While these often happen as part of a hot flush they can happen out of the blue. Palpitations can be frightening and leave you feeling a little dizzy and weak. Fortunately they usually only last a few seconds, or at most, a few minutes.

Palpitations may be felt in your throat or neck as well as in your chest. Palpitations caused by fluctuating or low oestrogen levels during perimenopause and menopause are usually harmless.

Ectopic Beats

You may also experience ectopic beats during perimenopause and menopause. Ectopic beats is the term used to describe a missed heartbeat or an extra heartbeat. Again if this is caused by fluctuating hormones or low levels of oestrogen it is usually harmless.

What Do Palpitations Feel Like?

Generally palpitations can be described as:

• Feeling that your heart is pounding in your chest
  
• Feeling that your heart is fluttering
  
• Being more aware of your heartbeat
• Feeling that your heart is beating irregularly
  
• Feeling that your pulse has quickened

As you can see from the list above, women can feel palpitations in different ways. You may also find that they feel different on different occasions. 

Other Causes Of Palpitations

Palpitations can also be caused by a number of other factors. For example:

• Lack of sleep 
  
• Alcohol
  
• Smoking
  
• Rich or spicy foods
  
• Strenuous exercising
  
• Anxiety
  
• Stress
  
• Panic attacks
  
• Certain medicines
  
• Heart condition/disease
  
• High temperature/fever
  
• Overactive thyroid
  

See your doctor if your palpitations last a long time, become more frequent and get worse. Even if you’re just concerned or worried about them see your doctor for help and advice.

Call 999 (or the relevant emergency services number in your country) if your palpitations are accompanied by:

• Fainting/ blackouts
  
• Severe dizziness/ light-headedness
  
• Chest pain/ tightness
  
• Severe shortness of breath

Does The Menopause Cause High Blood Pressure?

High levels of oestrogen help to keep the blood vessels flexible and open, which in turn, helps to moderate blood pressure. Hormonal fluctuations cause dramatic shifts in oestrogen levels. This increases your risk of high blood pressure (hypertension).This risk increases once you reach menopause itself as oestrogen levels stay low.

High blood pressure is associated with an increased risk of stroke, heart disease and diabetes

Other Factors Linked To High Blood Pressure

It’s not just your hormones that can increase your risk of high blood pressure. Lifestyle factors have an effect too. For example:

• Stress
• Smoking
• Poor diet – particularly one high in sugar and saturated fats
• Lack of exercise
• Being overweight (obesity)
• Excessive alcohol consumption
• A family history of high blood pressure

High blood pressure is a ‘silent’ condition in that it doesn’t cause any obvious outward symptoms. You won’t know that your blood pressure is high unless your doctor checks it for you ( this check is also available at some chemists). It’s a good idea to get it checked. You will then be in a position to tackle it by making changes to your diet and exercise habits. Your doctor may also prescribe medication to lower your blood pressure.​

Does The Menopause Cause High Cholesterol?

High levels of oestrogen help to balance the HDL (good cholesterol) and the LDL (bad cholesterol) levels. Low levels of oestrogen can allow the LDL levels to rise. While the rise in LDL caused by low oestrogen is considered to be fairly small, it still impacts on heart health. The rise in LDL causes an increased risk of heart disease.

The risk of high cholesterol levels increases after you reach menopause itself as the oestrogen levels remain low.​

You can read a more in-depth article about how to help lower Cholesterol during perimenopause and menopause here.

Does The Menopause Cause Dizziness?

Feeling dizzy is quite a common symptom of perimenopause and menopause. It’s often associated with hot flushes and night sweats but dizziness can happen independently of these.

Dizziness caused by hormonal fluctuations during perimenopause and menopause usually only lasts for a few seconds. It can be worrying though and leave you feeling out-of-sorts for a while after the dizziness has passed. 

The dizziness is caused by low oestrogen levels affecting the flexibility and openness of blood vessels. It also causes changes to the autonomic nervous system which regulates your heart rate and breathing. These changes in your blood vessels and breathing can cause dizzy spells.

Other Causes For Dizziness

There are other causes for dizzy spells, some of which can be symptoms of perimenopause and menopause, others need medical help and advice.

• Lack of sleep
  
• fatigue/ anxiety
  
• Stress
  
• Headaches
  
• Migraines
  
• Fever/ viral infections
  
• Dehydration
  
• Low blood sugar
  
• Low blood pressure
  
• Inner ear problems/ infections
  
• Heart problems
  

If your dizziness is prolonged, debilitating or may be linked to a medical condition, see your doctor. If you are unsure of the cause or are concerned speak to your doctor for help and advice.

Tips and Tricks

These Tips and Tricks are not only helpful for your overall health and wellbeing but can help to lower blood pressure and cholesterol levels. You will also be taking good care of your heart health.

Remember that if you are in any doubt or are concerned about your heart health, or any other aspect of your wellbeing, see your doctor for help and advice.

Diet

A healthy diet is important for your heart health, blood pressure and cholesterol levels. A healthy diet should include a variety of:

• Fruits
• Vegetables – including leafy green vegetables such as broccoli, kale and cabbage
• Whole grains and oats
• Pulses
• Oily fish such as salmon, mackerel and sardines which contain omega-3 fatty acids. These help to reduce blood pressure and lower cholesterol.
• Soya beans – help to lower cholesterol
• Seeds – particularly sunflower seeds
• Nuts
• Low-fat dairy products
• Lean protein – poultry or non-meat alternatives
• Garlic – either fresh or as a supplement can help to lower cholesterol

Keep your diet varied and keep treats to a minimum.

Avoid or restrict these, particularly if you’re trying to lower your blood pressure or cholesterol levels.

• Saturated and trans fats
• Refined sugars
• Salt
• Refined carbohydrates such as white bread and pasta

Read ‘How To Lower Your Cholesterol In Perimenopause And Menopause’for more information.

Avoid or restrict these stimulants, particularly if you suffer with palpitations

• Caffeine – coffee, energy drinks
• Spicy foods
• Nicotine (smoking)
• Alcohol
• Chocolate

Stay Hydrated

Hydration is important for all aspects of your health, so drink plenty of water regularly throughout the day. 

Exercise

You should aim to get at least 30 minutes exercise at least 5 times a week. If you can’t do 30 minutes in one session then divided into shorter sessions during the day. The trick is to keep it regular and keep it up.

The best sort of exercise for your heart, blood pressure and cholesterol levels is aerobic exercise. Any physical activity that makes you breathe a little harder and your heartbeat a little faster is good for your heart. 

Here are a few examples of aerobic exercise:

• Brisk walking
• Running/jogging
• Swimming
• Tennis/badminton
• Cycling
• Dancing
• Aerobic classes/DVDs

You can vary the types of exercise you do during the week so that you don’t get bored. See my article on ‘Easy Exercise’ for more ideas that you can add to your exercise regime.

Reduce Stress

Stress, as we all know, is bad for us. Not only does it have a negative effect on your mental health but also on your physical health. That includes your blood pressure and your likelihood of palpitations too. 

It’s almost impossible to avoid stress completely. After all, it’s a part of everyday life. You can reduce the effect of stress on your wellbeing by making a few simple changes.

• Regular exercise – particularly outdoors in ‘green spaces’ such as your local park or country park. Exercise reduces stress levels and adds to your sense of wellbeing.
• Taking some ‘me’ time daily. Even if it’s only 20-30 minutes a day you will feel the benefit. Use your time to relax. Do something relaxing that you enjoy such as: listening to music, do a crossword, read, soak in the bath or potter about in the garden. Switch off and unwind and keep it regular.

See my article ‘Relaxation’ for a few de-stressing techniques that you may find helpful.

A Healthy Weight 

Being overweight isn’t going to do your heart, blood pressure or cholesterol any favours. In fact it’s going to do you harm.

No-one likes to be told they need to lose weight, so the best idea is to be honest with yourself. 

By changing your diet and increasing you exercise you will get slimmer and fitter at the same time. You’ll also be improving your heart health and lowering your chance of heart health issues. 

You don’t need to make drastic changes, unless you’ve been advised to by your doctor of course. Change your diet gradually. Increase your exercise gradually. Build up over time and keep it up. If you stick with it you’ll be helping to protect yourself from heart disease, high blood pressure, diabetes and high cholesterol. You’ll have good reason to be proud of yourself too. 

Smoking

I know that stopping smoking is easier said than done. If you can quit though it will make a huge difference to your heart and overall health. Many doctors surgeries have provision to help those who want to quit. It’s worth having a chat at your doctor’s surgery to see what help and support is available in your area. If you’re not ready to quit just yet, try to cut down one cigarette at a time.

Alcohol

Most of us like a tipple even if it’s only now and again. Heavy and regular alcohol consumption though is bad for your heart and overall health. The trick is not to over indulge especially on a regular basis. Keep the booze to a minimum. Your heart will thank you for it and so will your waistline.