Category Menopause

Heart Health and Menopause: Why Women Need Extra Care

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Menopause is a natural phase in every woman’s life, usually occurring between the ages of 45 and 55. While it brings hormonal changes and physical adjustments, one often-overlooked concern is heart health and menopause: why women need extra care. Women face an increased risk of cardiovascular issues during and after menopause due to declining estrogen levels. This blog will help you understand the link between menopause and heart health and offer practical tips to safeguard your heart.

Understanding the Connection Between Menopause and Heart Health

During menopause, estrogen levels drop, which plays a protective role in heart health. Reduced estrogen can lead to:

  • Increased blood pressure

  • Unfavorable cholesterol changes

  • Higher risk of heart disease

According to Dr Shelly Singh, women should prioritize heart health during this stage because early preventive care can reduce long-term risks.

Key Risk Factors for Women

Women in menopause may face unique heart risks, including:

  1. Hormonal Changes – Reduced estrogen affects arterial flexibility.

  2. Weight Gain – Menopause often causes abdominal fat accumulation, increasing cardiovascular risk.

  3. Lifestyle Factors – Sedentary lifestyle, stress, and unhealthy eating habits amplify risks.

  4. Family History – Genetic predisposition makes monitoring crucial.

Understanding these risk factors helps women take actionable steps toward better heart health.

Signs That Your Heart May Be at Risk

Recognizing early symptoms of heart problems can save lives. Keep an eye out for:

  • Persistent chest discomfort or pressure

  • Shortness of breath even during light activity

  • Unexplained fatigue or irregular heartbeats

  • Swelling in the feet, ankles, or legs

Regular check-ups with your doctor are crucial for early detection and prevention of serious heart complications. Don’t wait—listen to your heart.

Practical Tips for Maintaining Heart Health During Menopause

1. Balanced Diet

A heart-friendly diet rich in fruits, vegetables, whole grains, and lean proteins can significantly reduce risks. Limit processed foods, excess sugar, and salt.

2. Regular Exercise

Engaging in at least 30 minutes of moderate exercise, like walking or swimming, helps maintain healthy blood pressure and cholesterol levels.

3. Stress Management

Chronic stress can worsen heart conditions. Yoga, meditation, and mindfulness are highly effective stress-reducing strategies.

4. Routine Health Check-ups

Regular monitoring of blood pressure, cholesterol, and heart rate is vital. Women should consult Dr Shelly Singh for personalized heart health plans.

5. Healthy Lifestyle Choices

Quit smoking, limit alcohol intake, and ensure adequate sleep. These factors play a crucial role in preserving heart health and menopause: why women need extra care.

The Role of Hormone Replacement Therapy (HRT)

Hormone replacement therapy can be an effective way for some women to manage menopause symptoms while supporting heart health. By restoring estrogen levels, HRT may enhance arterial flexibility and help lower cardiovascular risk. However, it may not be suitable for everyone, particularly those with certain medical conditions, and should always be prescribed and monitored by a qualified healthcare professional. Consulting Dr. Shelly Singh can help determine whether HRT is a safe and appropriate option for your individual health needs, alongside other heart-protective strategies.

Why Early Intervention Matters

Ignoring heart health during menopause can lead to severe conditions such as heart attacks, strokes, or chronic heart disease. Early detection, lifestyle modifications, and medical supervision from experts like Dr Shelly Singh can make a significant difference.

FAQs

Q1: Does menopause always increase heart disease risk?
 Not always, but declining estrogen levels during menopause do increase susceptibility. Lifestyle changes can mitigate this risk.

Q2: How often should women check their heart health during menopause?
 It is recommended to have at least annual cardiovascular check-ups, including blood pressure, cholesterol, and ECG tests.

Q3: Can diet alone prevent heart disease during menopause?
 While diet is crucial, combining it with exercise, stress management, and regular health check-ups provides the best protection.

Q4: Why is heart health a concern during menopause?

During menopause, hormonal changes can increase the risk of heart disease, making regular check-ups essential.

Call To Action

Call Dr Shelly Singh today in Delhi NCR for a comprehensive heart health consultation and personalized preventive strategies!

Bone health after Menopause

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What is osteoporosis?

A reduction in bone mass and strength that weakens bones increasing the risk of fractures is known as osteoporosis.

Bones are living, growing tissues. There are 2 layers – an outer compact or dense shell called cortical bone and a trabecular or spongy inner layer of bone.

Why does osteoporosis occur?

Up to the age of 30 women builds more bone than lose it . Postmenopause, in fact after the age of 30 itself, there is some bone loss.

In the perimenopausal age group, oestrogen deficiency leads to this spongy part of the bone becoming weaker. The “ holes” in the trabecular spongy bone become larger causing the weakening of the bones.

Premature menopause ( before the age of 40 years )leads to even greater loss of bone for the same reason . That’s why fractures are common in peri and post menopausal ladies ; the slightest trauma leads to the same .

Women are four times more prone than men to get osteoporosis .

Asian and White women are more likely to have osteoporosis than African women; so are petite and small built women .

Genetic issues play a role . A family history shows weak bones run in families . Your moms or grand moms and sisters may have a history of osteoporosis

Some medical causes like cancer and stroke ; also autoimmune disorders are likely to do the same .

Steroid intake is also linked to weak bones .

How can you prevent osteoporosis ?

A regular exercise programme 5-6 times a weak which includes weight bearing exercises like walking , running , jogging , hiking,sports like tennis, dancing etc. Also strength training and weight lifting is also needed to build muscle mass and increase bone strength .

20 minutes of exposure to the sun helps in absorption of Vitamin D which again helps to improve bone strength .

Eating food rich in Calcium and Vitamin D such as milk , dairy products, greens like broccoli and kale, fish , fortified foods like cereals and breads help .

Eating Calcium supplements (1200 grams) everyday as well as Vitamin D supplements are essential . 600 IU is the daily recommended dose after menopause .

Also remember that smoking has to be stopped and alcohol intake must be reduced in case you want to prevent osteoporosis .

There are some medications that are also available to help boost bone health .

 

Remember menopause is not a pause to living a healthy life . Take care of your bone health and start it NOW.What is osteoporosis?

A reduction in bone mass and strength that weakens bones increasing the risk of fractures is known as osteoporosis.

Bones are living, growing tissues. There are 2 layers – an outer compact or dense shell called cortical bone and a trabecular or spongy inner layer of bone.

Why does osteoporosis occur?

Upto the age of 30 women build more bone than losing it . Post menopause , in fact after the age of 30 itself , there is some bone loss.

In the perimenopausal age group , oestrogen deficiency leads to this spongy part of the bone becoming weaker . The “ holes” in the trabecular spongy bone become larger causing weakening of the bones .

Premature menopause ( before the age of 40 years )leads to even greater loss of bone for the same reason . That’s why fractures are common in peri and post menopausal ladies ; the slightest trauma leads to the same .

Women are four times more prone than men to get osteoporosis .

Asian and White women are more likely to have osteoporosis than African women; so are petite and small built women .

Genetic issues play a role . A family history shows weak bones run in families . Your moms or grand moms and sisters may have a history of osteoporosis

Some medical causes like cancer and stroke ; also autoimmune disorders are likely to do the same .

Steroid intake is also linked to weak bones .

How can you prevent osteoporosis?

A regular exercise programme 5-6 times a week which includes weight-bearing exercises like walking, running, jogging, hiking,sports like tennis, dancing etc. Also strength training and weight lifting is also needed to build muscle mass and increase bone strength .

20 minutes of exposure to the sun helps in absorption of Vitamin D which again helps to improve bone strength .

Eating food rich in Calcium and Vitamin D such as milk , dairy products, greens like broccoli and kale, fish , fortified foods like cereals and breads help .

Eating Calcium supplements (1200 grams) everyday as well as Vitamin D supplements are essential . 600 IU is the daily recommended dose after menopause .

Also remember that smoking has to be stopped and alcohol intake must be reduced in case you want to prevent osteoporosis .

There are some medications that are also available to help boost bone health .

 

Remember menopause is not a pause to living a healthy life . Take care of your bone health and start it NOW.