Why does what we do now matter for our future wellbeing?

What is the impact of Hypertension, Stress, and Poor Diet on Menopause?

Hypertension (High Blood Pressure) – One of the key health concerns that increases during menopause is hypertension. As oestrogen levels drop during perimenopause and menopause, our body undergoes numerous changes, including fluctuations in blood pressure. So why does this happen? Oestrogen helps maintain the elasticity and flexibility of our blood vessels, and a decrease in oestrogen can lead to stiffer arteries and increased vascular resistance, both of which can raise our blood pressure. Additionally, oestrogen plays a role in regulating cholesterol levels, and its decline may contribute to the buildup of plaque in our arteries, further narrowing them and increasing pressure. 
Hypertension is already a significant health risk, contributing to heart disease, stroke, and kidney problems, but it can also worsen menopause symptoms such as hot flushes, mood swings, and fatigue. This is because high blood pressure can increase stress levels, making it harder to manage both physical and emotional symptoms.

Stress and Anxiety – Stress and anxiety can intensify our menopause symptoms and accelerate the onset of some physical changes. The fluctuations in our hormones during this time often leads to an increased sense of vulnerability and stress. This is compounded by the pressure of managing personal and professional responsibilities, all while dealing with physical changes! Chronic stress and anxiety can contribute to higher blood pressure, a weakened immune system, and sleep disturbances. This not only makes our menopause symptoms worse but can adversely impact our long-term health, increasing the risk of heart disease, osteoporosis, and mental health issues like depression.

Poor Diet – What we eat plays a significant role in how we experience menopause – we’ve all heard the phrase “you are what you eat” and this has never been truer! A poor diet, high in processed foods, refined sugars, and unhealthy fats can exacerbate menopause symptoms, especially when it comes to weight gain, bloating, inflammation, and other digestive issues. As I went into perimenopause, I started to experience IBS, acid reflux and several new food intolerances. I had no idea what was going on – quite simply these were the result of lower oestrogen levels and my body’s inability to digest some foods as well as it used to do. For many of us, managing our weight at any time in our lives can be hard but this can become even more challenging during menopause due to metabolic changes – with lower levels of progesterone, our body is less able to burn calories when we’re not moving, and so additional calories get stored as fat around our middles. We can go from an hourglass (or something like) figure to more of an apple. Storing fat around our middles and our key organs is another series health risk.
A poor diet can also lead to gut health imbalances, which have been linked to mood disorders, fatigue, and cognitive difficulties (such as brain fog). Furthermore, a diet low in nutrients can affect bone health and increase the risk of osteoporosis in later life.

You can see how important a healthy and balanced diet is as we go through menopause and beyond. We can reduce our health risks just by eating well!

Why is it important to make positive changes now?

My Five Tips to Improve Health and Reduce Menopause Symptoms

Focus on a Heart-Healthy Diet – To reduce hypertension and support overall health, aim for a diet that promotes cardiovascular health.

• Include foods high in fibre, such as whole grains, fruits, vegetables, and legumes.
• Omega-3 fatty acids, found in foods like salmon, flaxseeds, and chia seeds, help to reduce inflammation and support heart health.
• Reduce your sodium intake by cutting back on processed foods and replacing them with fresh, whole foods.
• Leafy greens, beetroot, and garlic are great for lowering blood pressure.

Manage Stress – Stress management is crucial, especially during menopause. Taking even 10-15 minutes each day to practice mindfulness can reduce anxiety and promote relaxation.

• Take up regular mindfulness practices, such as meditation, yoga, or deep-breathing exercises to help lower cortisol levels (the stress hormone).
• Meditation also helps improve sleep quality, which can further alleviate menopause symptoms like brain fog and irritability.

Exercise Regularly – Physical activity is one of the most effective ways to combat stress, reduce anxiety, and lower hypertension. Aim for at least 30 minutes of moderate exercise 3-5 times per week.

• Regular exercise, such as walking, swimming, or yoga, helps to improve circulation, reduce cortisol levels, and release endorphins (the body’s natural “feel-good” chemicals).
• Exercise also supports gut health by encouraging the growth of healthy gut bacteria, which can have a direct effect on our mood and mental health.

Support Gut Health – A healthy gut is essential for both physical and mental wellbeing. During menopause, it’s especially important to support the gut microbiome, as gut imbalances can contribute to symptoms like bloating, indigestion, and even mood swings.

• To improve gut health, include probiotics (such as yogurt, kefir, or fermented foods) and prebiotics (found in foods like garlic, onions, bananas, and asparagus) in your diet.
• Fibre-rich foods like oats and beans also promote digestive health and can help balance hormones by improving oestrogen metabolism.

Get Quality Sleep – Sleep disturbances are a common menopause symptom, and lack of quality sleep can worsen anxiety and fatigue.

• To improve sleep, try establishing a calming bedtime routine.
• Avoid screens for at least an hour before bed.
• Reduce caffeine intake (and other stimulants such as alcohol).
• Ensure your sleep environment is cool, dark, and quiet.
• Magnesium-rich foods like almonds, spinach, and avocados can also help relax your muscles and improve sleep quality.

In Conclusion

Menopause is a natural transition, but the way we manage our health and wellbeing now can significantly impact our symptoms and our long-term health. By reducing hypertension, improving gut health, and managing stress and anxiety, we can help make menopause a smoother, more manageable process and set ourselves up for a healthier, more fulfilling life in our later years.
The steps we take today are investments in our future, whether it’s incorporating heart-healthy foods into our diet, or taking up regular exercise, or learning to unwind. By focusing on these small, manageable changes now, we can improve our quality of life during menopause and beyond, helping us to age more gracefully and healthily.

What will you do now to improve your health and wellbeing? Share your action with me on our social media and we’ll help you stay strong and accountable.

For More Help