As you journey through menopause, you might be surprised to learn that this natural transition can affect more than just your reproductive system. Your heart health can take a hit too. Heart disease is the leading cause of death in American women, and the hormonal changes during menopause can increase your risk of heart disease, making it crucial to be proactive about protecting your heart.

However, there are several proactive steps you can take to keep your heart in tip-top shape during this new phase of life. Let's dive into five strategies that will help you navigate menopause while caring for your heart effectively.

Get a Heart Checkup and Share Your Full Health History

One of the most important steps you can take is to schedule a comprehensive heart checkup. Regular visits to your doctor can help detect any early signs of heart issues. Be sure to share your full health history, including any family history of heart disease

In fact, hypertension affects 80 to 90 percent of women of all races over the age of 70, because menopause causes women’s blood pressure to rise to levels above those of males the same age. The silver lining: because women seek a physician’s care more regularly, they’re much more likely to be aware of that spike in blood pressure and get it treated.

Every bit of information you share with your doctor results in personalized recommendations and allows them to monitor your heart health more effectively.

Improve Your Sleep Quality

We all know how important sleep is, but during menopause, it becomes even more crucial. The tossing and turning and night sweats aren't just annoying — they can disrupt your sleep patterns and impact your heart health.

Menopause is one of the most common conditions in which night sweats are associated with. During menopause, significant changes in hormone production, particularly estrogen and progesterone, can lead to hot flashes and night sweats. This imbalance can trick your hypothalamus, the part of the brain that helps control body temperature, into thinking you’re too hot, causing your body to sweat in order to purge excess heat.

Try to establish a consistent sleep routine, keep your bedroom cool, and consider using moisture-wicking pajamas. Your heart (and your mood) will thank you for it.

Incorporate Weight Lifting

Weight lifting isn’t just for bodybuilders — it’s a fantastic way to strengthen your heart and improve your overall health. Regular strength training can help maintain muscle mass, boost metabolism, and support heart health. Start with light weights and gradually increase the intensity as you become more comfortable. Aim for at least two sessions per week, focusing on all major muscle groups. Don’t forget to warm up before lifting and cool down afterward to prevent injury.

Consider Hormone Replacement Therapy (HRT)

Estrogen plays a role in keeping lipid (cholesterol) levels in check, supporting healthy blood vessels, and regulating blood pressure.

“Menopause increases the risk of coronary artery disease,” explains Hassan Pervaiz, M.D., an interventional cardiologist and physician on the medical staff at Texas Health Dallas and at Texas Health Heart and Vascular Specialists, a Texas Health Physicians Group practice. “Lifestyle factors such as diet, exercise, weight management, and stress reduction become crucial during this phase to mitigate cardiovascular risks.”

Hormone Replacement Therapy (HRT) can be an effective way to manage menopause symptoms and protect your heart. HRT can help balance your hormones, reducing the risk of heart disease and improving overall well-being. However, HRT isn’t suitable for everyone, so it’s important to discuss the potential benefits and risks with your doctor. They can help you decide if HRT is the right choice for you.

Adopt a Healthier Diet

You've probably heard this before, but it bears repeating: what you eat matters, especially during menopause. Focus on filling your plate with heart-healthy foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Cut back on processed foods, excessive salt, and added sugars.

Most people simply consume more salt than they need, often without knowing it. The American Heart Association says the average American eats about 3,400 milligrams of salt a day — but recommends no more than 2,300 milligrams a day. Limiting daily salt intake even further, — to less than 1,500 milligrams is ideal for individuals with high blood pressure.

In addition, alcohol should be consumed in moderation, and that’s where gender plays a role as well. For men, that’s no more than two drinks per day. And for women, no more than one drink a day is advised to achieve a healthy blood pressure range for those who choose to drink. As a reminder, one drink is no more than one 12-ounce beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits.

And don't forget to stay hydrated! Your heart will love you for making these dietary changes.

Remember, menopause is a natural part of life, and with these strategies, you can navigate it while keeping your heart in great shape. It's all about taking charge of your health and making informed decisions. You've got this!