Matters of the Heart

Nourishing your body is particularly important during perimenopause and menopause. A key goal is to support your cardiovascular health and counteract the effects of declining oestrogen levels. One of the most effective ways to do this is to add anti-inflammatory ingredients to your plate.

The good news is anti-inflammatory foods are incredibly easy to incorporate into your daily routine – and they’re tasty, too. Let’s dive into these nutritional nuggets and tackle some common myths about what you should (and shouldn't) eat during this crucial phase of life.

Women’s hearts are not the same as men’s – and we’re not talking romance! Menopause actually changes the way the female heart functions. As women enter perimenopause and menopause, we experience a decline in oestrogen levels. This protective hormone plays a vital role in maintaining heart and blood vessel health. It allows our blood vessels to relax, aiding blood flow, and also reduces inflammation, improves glucose regulation and helps our heart keep up its rhythmic beat.

With the reduction of oestrogen, the risk of cardiovascular disease (CVD) increases as much as five-fold, making heart health a top priority during this phase in a woman’s life. In fact, research has shown that CVD is the leading cause of death among post-menopausal women. But fret not, we're here to empower you with helpful facts.

There’s a lot to contend with during perimenopause and menopause: hot flushes, insomnia, fatigue, and more. Some scholars believe that hypertension, i.e. high blood pressure, which is a heart-health issue, can contribute to these symptoms. To make heart health the priority it should be at this stage, I suggest incorporating these six steps into your day-to-day life:

Increasing your daily fibre intake by 5g can reduce your heart disease risk by 14%. The Mediterranean-style diet, rich in fibre, can be an excellent choice. Aim where possible for 30g of fibre each day. 

These oils have anti-inflammatory benefits for your blood vessels. If you eat seafood, incorporate into your meals oily fish a few times each week, plus any sustainable seafood in general is also good. Other sources of Omega 3 are nuts and seeds, especially good are chia, flax, hemp seeds, and walnuts.

Any form of physical activity can benefit your cardiovascular health. Find a routine that suits you.

Lower your body’s reaction to stress through practices like yoga, meditation, dancing, or simply spending time with friends.

Belly fat is a risk factor for CVD. Focus on gut health, as it can be disturbed during perimenopause and post-menopause, making weight loss challenging. Think about whether a meal spikes your blood sugar levels too fast; Could you eat a meal that has more fibre, beneficial oils, and protein in to reduce this spike?

For a little guidance, visit the Recipes & Blog page of my website. For specific weight-loss diet advice, why not book an appointment with me?

Have your blood pressure, glucose balance, and cholesterol levels checked. Do you smoke or drink alcohol? These factors should be mentioned. Speak honestly with your healthcare practitioner about your menopause journey. There’s a wealth of free info at www.balance-menopause.com, on the Balance Menopause app, and at www.healthinmenopause.co.uk 

Recent studies, including the 2023 PURE study involving over 240,000 participants, have found "whole fat" dairy foods beneficial compared to low-fat alternatives. This study also found a Mediterranean-style diet is protective to heart health. 

Not all fats are created equal. The well-regarded PREDIMED study, which included over 7000 participants, revealed that an increase in extra-virgin olive oil consumption led to a 10% reduction in cardiovascular disease for each 10g/d increment. Healthy fats like these are beneficial for your heart.

On the contrary, nuts are cardio-protective! A 2023 study confirmed that consuming nuts reduces cardiovascular risk by 19%. Just 30g of nuts, equivalent to a small handful, can make a significant difference.

The Mediterranean diet is one of my favourite eating styles, and the one I recommend highly for heart health during menopause. It consistently proves its cardiovascular protection, primarily due to its anti-inflammatory nature and high fibre content.

The good news is that you don’t have to live by the Mediterranean Sea to embrace this eating style. Incorporating anti-inflammatory foods into your diet can be quite simple. Nuts, seeds, vegetables, legumes, whole grains, herbs, spices, extra virgin olive oil, fruits, fermented dairy, seafood, and a little meat if you like, are all part of this heart-healthy approach.

Here's how I do it in my own diet:
· A small handful (30g) of nuts daily.
· Use 1 tablespoon of extra virgin olive oil in cooking
· Add a table spoonful of cooked chickpeas or other legumes to salads.
· Include a handful of chopped greens in meals.
· Incorporate a heaped dessert spoon (13g) of ground flax seeds into my first meal.

These small dietary changes can bring you the benefits of the Mediterranean eating style. If you have any specific questions about this diet, feel free to ask, message me through my Contact page.

Now you have the good news: perimenopausal and menopausal women can take control of their heart health by embracing a diet rich in anti-inflammatory foods and making lifestyle changes. With the right nutrition and regular check-ups, you can navigate this life phase with confidence and grace, prioritising your cardiovascular well-being.

NOTE: The suggestions in this article are my own & should not be taken as medical advice.