Menopause is a life stage that every woman experiences, yet the journey through it is often marked by profound changes that can leave us feeling overwhelmed, uncertain, and sometimes a bit lost.
One of the most important and often overlooked aspects of menopause is how it impacts heart health. As our hormones shift and stress seems to take centre stage, our hearts—both emotionally and physically—are caught in the crossfire.
If this is happening for you, or someone you know, I can relate. I’ve walked my own tightrope of managing stress, hormones, and heart health, and I’ve seen personally (and whilst working with many clients) how crucial it is to prioritise our well-being during this season of life.
So, let’s dive into how menopause, stress, and your heart are interconnected—and, more importantly, what you can do to protect your heart and thrive during this transformative time.
1. The impact of menopause on heart health
The transition into menopause brings a dramatic drop in ooestrogen levels, and this shift has a ripple effect on nearly every system in your body, including your cardiovascular system. Ooestrogen plays a protective role for your heart, helping to keep your blood vessels flexible and your cholesterol levels balanced. When it declines, the risk of heart disease increases.
This hormonal shift can lead to higher blood pressure, rising LDL (the ‘bad’ cholesterol), and decreased HDL (the ‘good’ cholesterol). It’s no coincidence that heart disease becomes the leading cause of death for women after menopause. However understanding this connection is the first step toward taking proactive measures to protect your heart.
2. Hormonal changes and stress during menopause
Whether we like it or not, stress can be a relentless companion for many women navigating menopause. Hormonal changes can amplify feelings of stress, anxiety, and irritability. As oestrogen declines, the stress hormone cortisol often steps into the spotlight, wreaking havoc on both your mental state and your heart.
High cortisol levels contribute to inflammation, elevated blood pressure, and an increased heart rate, all of which strain your cardiovascular system. To make matters more challenging, stress during menopause can also disrupt sleep and lead to unhealthy coping mechanisms, like emotional eating or skipping exercise.
3. Menopause, inflammation, and heart disease risk
Inflammation is a silent yet significant player in the connection between menopause and heart health. Oestrogen naturally has anti-inflammatory properties, so when it decreases, inflammation can rise. Chronic inflammation is a key driver of heart disease, contributing to arterial stiffness, plaque buildup, and even heart attacks.
It’s important to recognize the signs of inflammation, such as joint pain, fatigue, or digestive issues, and take steps to reduce it through lifestyle changes. Addressing inflammation isn’t just about heart health—it’s about improving your overall quality of life during menopause.
4. Stress management techniques for women in menopause
Managing stress isn’t just a luxury during menopause—it’s a necessity. Chronic stress puts undue pressure on your heart, however the good news is that there are practical strategies you can incorporate into your daily routine.
Practical stress management tips
• Mindfulness practices – Meditation and deep breathing can help lower cortisol levels and calm your nervous system. Start with just five minutes a day.
• Yoga and stretching – Gentle movement helps release tension and improve circulation, benefiting both your mind and heart.
• Journaling – Writing down your thoughts and feelings can help you process emotions and reduce mental clutter.
• Set boundaries – Learn to say no to things that drain your energy—it’s ok to put yourself first.
5. Nutrition for heart health during menopause
What you eat during menopause can either fuel stress and inflammation or help your body stay balanced and resilient. A heart-healthy diet tailored to menopausal needs focuses on reducing inflammation, supporting hormonal balance, and promoting cardiovascular wellness.
Foods to include
• Omega-3 fatty acids – Found in salmon, walnuts, and flaxseeds, omega-3s help lower inflammation and support heart health.
• Leafy greens – Spinach, kale, and Swiss chard are rich in magnesium, which calms the nervous system and regulates blood pressure.
• Whole grains – Quinoa, oats, and brown rice stabilise blood sugar and prevent cortisol spikes.
• Phytooestrogens – Foods like soy, flaxseeds, and chickpeas mimic oestrogen in the body, helping to alleviate some hormonal symptoms.
Foods to avoid
• Refined sugars – These cause blood sugar spikes and crashes, increasing stress and inflammation.
• Processed foods – High in sodium and unhealthy fats, processed foods can exacerbate heart health risks.
• Excess caffeine – Too much caffeine can elevate cortisol levels and disrupt sleep.
6. Sleep, menopause, and heart health
If you’ve ever found yourself tossing and turning during menopause, you’re not alone. Sleep disturbances are incredibly common due to hormonal shifts, and the lack of quality rest can take a toll on your heart.
How sleep affects the heart
Poor sleep increases cortisol levels, raises blood pressure, and contributes to inflammation—all of which are detrimental to heart health. Sleep is when your body repairs itself, and without it, your heart doesn’t get the break it needs.
Tips for better sleep
• Create a calming bedtime routine, like reading or taking a warm bath.
• Avoid screens an hour before bed to minimise blue light exposure.
• Keep your bedroom cool and dark to promote deeper sleep.
• Consider magnesium-rich foods or supplements to relax your muscles and nervous system.
7. Emotional well-being and heart health in menopause
Let’s not overlook the emotional side of menopause. Mood swings, anxiety, and even depression can accompany hormonal changes, and these emotional shifts can directly impact your heart. When you’re stressed or anxious, your heart rate and blood pressure increase, which over time can lead to wear and tear on your cardiovascular system.
Nurturing emotional health
• Talk it out – Whether with a friend, therapist, or support group, sharing your feelings can ease emotional burdens.
• Practice gratitude – Keeping a gratitude journal can shift your focus from stress to positivity.
• Engage in joyful activities – Whether it’s painting, gardening, or dancing, find activities that bring you happiness and relaxation.
8. Exercise and stress reduction during menopause
Regular physical activity is one of the most effective ways to manage stress and protect your heart during menopause. Exercise helps lower cortisol levels, improve circulation, and boost your mood thanks to the release of endorphins.
Best exercises for menopausal women
• Cardio – Brisk walking, swimming, or cycling strengthens your heart and reduces stress.
• Strength training – Helps maintain bone density and muscle mass while supporting metabolic health.
• Yoga – Combines gentle movement with mindfulness to calm your nervous system.
Aim for at least 150 minutes of moderate exercise per week, however listen to your body and adjust as needed.
9. The science of stress, menopause, and heart health
The connection between stress, menopause, and heart health is well-documented in research. Studies show that chronic stress accelerates the development of heart disease, especially in women going through menopause.
What the research says
• Women who experience high levels of stress during menopause are at an increased risk of hypertension, atherosclerosis, and heart attacks.
• Chronic stress raises inflammation markers like C-reactive protein, which are linked to heart disease.
• Hormonal fluctuations during menopause make women more sensitive to stress, amplifying its impact on the heart.
Understanding the science behind these connections empowers you to take action and prioritise your heart health during this pivotal time.
Final thoughts
Menopause is a challenging phase, however it’s also an opportunity to refocus on yourself, your health, and your well-being. By understanding how stress, hormones, and lifestyle choices affect your heart, you can take proactive steps to navigate this transition with strength and resilience.
Your heart deserves care—not just during menopause, however every day. Nourish it with wholesome foods, manage your stress with mindfulness and movement, and never underestimate the power of sleep and self-love. Menopause may bring changes, however it also brings the chance to prioritise yourself like never before. See you on this week’s #AlivewithFi J
Fi Jamieson-Folland D.O., I.N.H.C., is The LifeStyle Aligner. She’s an experienced practitioner since 1992 in Europe, Asia and New Zealand as a qualified Osteopath, Integrative Nutrition Health Coach, speaker, educator, writer, certified raw vegan gluten-free chef, and Health Brand Ambassador.
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1 Interesting research links on this topic –
https -//pmc.ncbi.nlm.nih.gov/articles/PMC10074318/