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Heart Health and Hormones: How Exercise Supports Women Through Menopause

Heart Health and Hormones How Exercise Supports Women Through Menopause

As women age, they go through many natural changes, one of which is menopause. Menopause is the cessation of menstrual cycles and generally occurs between the ages of 45 and 55. This natural process results in significant hormonal adaptations. A decline in estrogen levels mostly affects and has a negative impact on heart health. Through regular exercise, women are able to mitigate these heart health risks and support their cardiovascular system as they age. 

How menopause affects heart health 

During menopause, a decline in estrogen occurs due to the ovaries producing less of the hormone. This hormone has protective mechanisms for cardiovascular health. With lower levels of estrogen circulating through the body, women are more prone to;

  • Hypertension (high blood pressure)-  a decline in estrogen results in stiffer arteries and a rise in blood pressure as estrogen acts to keep blood vessels more flexible.
  • Atherosclerosis (build up of plaque in artery walls) – a build up of plaque is more common due to a rise in LDL (bad cholesterol) and a drop in HDL (good cholesterol) as less estrogen is available to support healthy levels.
  • Reduced metabolic efficiency (body less efficient at using energy) – changes in insulin sensitivity (ability to break down glucose and use as energy) and fat distribution results in an increased risk of developing metabolic syndrome or cardiovascular disease.

Exercise, protecting the heart and menopause 

Participating in regular exercise has multiple cardioprotective benefits for menopausal women. Exercise interventions can help by;

  • Improving cardiovascular fitness – aerobic exercises such as cycling, brisk walking and swimming allow the heart to pump more blood with each beat, therefore improving its efficiency over time. This then increases the amount of oxygen delivered to tissues, which leads to improved cardiorespiratory fitness and also reduces blood pressure, lowering the risk of heart disease.
  • Improving vascular function –  regular exercise promotes angiogenesis (formation of new blood vessels), which aids in lowering vascular resistance (stiffness). It also produces more nitric oxide, which helps the arteries remain relaxed and not stiffen, which overall assists in lowering blood pressure.
  • Lowering LDL and increasing HDL – adhering to a regular exercise plan lowers LDL and increases HDL, lowering the risk of atherosclerosis development.
  • Reducing inflammation – C-reactive protein (CRP) is an inflammatory marker linked to heart disease, however, this decreases with regular exercise.

What’s the best exercise to do?

Women experiencing menopause should include a variety of exercise types to help achieve a well-rounded lifestyle. Exercise types to include;

  • Aerobic exercise (e.g. brisk walking, swimming or cycling) should be included 3-5 times per week for 30-45min. This helps to strengthen and improve the heart muscle.
  • Strength training (e.g. lifting weights, using resistance bands or body weight) should be completed 2-3 times per week. This helps improve insulin sensitivity, strengthen bones and blood vessels. 
  • Flexibility and mobility (e.g. yoga, Pilates or Tai Chi) can help promote relaxation and lower blood pressure.

Tips to stay active during menopause

  • Start gradually – commence with low-impact activities and break up movement into smaller bursts if needed before increasing intensity 
  • Listen to your body – some days you may feel fatigued and lack motivation. Be kind to your body and acknowledge when it needs a break, and incorporate gentle movements such as flexibility on these days. 
  • Maintain consistency – adhering to regular movement is the most effective way to see improvements rather than sporadic high-intensity workouts. 

Cardiovascular risks are increased due to the decline of estrogen levels experienced during menopause. However, a consistent and well-balanced exercise routine can significantly lower these risks to enhance heart health and improve overall well-being while navigating menopause.

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