As women transition through midlife, menopause becomes a significant milestone that brings about various physiological changes. While many of us are all too familiar with symptoms like hot flashes and mood swings, few recognize the profound impact menopause can have on our heart. One of the most noticeable shifts is how and where the body stores fat—particularly in the abdominal area. Ladies, this has nothing to do with whether you had children or not; this is very different. It occurs slowly over time and one day, you wake up, and it’s there-the Meno-Belly!
How does this happen? As estrogen levels decline, total body fat increases, with more of it redistributing around our midsection. This shift isn’t just about lower estrogen—it’s also driven by an uptick in testosterone, changes in hunger-regulating hormones, and shifts in metabolism that can make it harder for the body to process insulin and glucose effectively. This is more significant than appearance—carrying more weight around your middle, especially visceral fat, can raise your risk of heart disease and type 2 diabetes. The good news? Understanding these changes and taking proactive steps can protect your heart, build strength, and feel your best for the long haul. F
The Science Says…
Research on the National Institute of Health Website indicated that postmenopausal women experience increased blood pressure and subclinical vascular disease, such as increased arterial stiffness and impaired blood vessel function. Additionally, early menopause (before age 40) is associated with a higher risk of developing diabetes, further contributing to cardiovascular risk. Let me break that down a bit.
The Menopause-Heart Connection
The natural decline in estrogen levels during menopause has several implications for heart health:
- Elevated Cardiovascular Risk: The decrease in estrogen diminishes its protective effects on the heart. Dr. Samar R. El Khoudary states, “Over the last two decades, we’ve learned a lot about how menopause contributes to heart health.” She highlights that menopause-related symptoms like hot flashes and night sweats have been linked to a greater risk for high blood pressure, coronary artery disease, higher blood pressure, and elevated cholesterol levels.
- Weight Distribution Changes: Weight gain around the abdomen can elevate the risk of heart disease. Dr. Chrisandra Shufelt, associate director of the Barbra Streisand Women’s Heart Center, emphasizes, “There are different ages that women can go into menopause. And that impacts heart health as well.” Interesting! If you experience early menopause, you could be at a higher risk.
- Metabolic Changes: Shifts in metabolism can increase blood sugar levels and insulin resistance, heightening the risk of type 2 diabetes.
Hormonal Shifts and Their Impact on Health
Did you know that the profound hormonal changes menopause brings about affect nearly every aspect of your health? From bone density to fat distribution and even appetite regulation, the decline in estrogen plays a significant role in shaping these shifts. Understanding these changes is key to navigating this phase with confidence and proactive care. Let’s look at how these hormonal fluctuations impact the body and what that means for overall well-being.
- Bone Density Reduction: Lower estrogen levels can decrease bone density, increasing the risk of osteoporosis and fractures. Petite women of Asian and Caucasian descent are at a high risk due to their body composition.
- Visceral Fat Increase: Visceral fat is belly fat found deep within your abdominal cavity and surrounds your stomach, liver, and intestines. On average, visceral fat increases from 5-8% of total body fat in the premenopausal state to 15-20% in the postmenopausal state. Visceral fat is more metabolically active and contributes to inflammation and cardiovascular risks. Inflammation is being shown to be an underlying factor in many diseases.
- Hunger Hormone Changes: Decreased estrogen leads to lower leptin (suppressing appetite) and increased ghrelin (stimulating hunger), making weight management more challenging. Now we know we can blame increased ghrelin (which almost sounds like gremlin to me) for our late-night snacking and not our willpower!
A study published in the journal Circulation examined the menopause transition and its association with increased coronary heart disease risk. The research suggests that the hormonal changes during menopause, particularly the decline in estrogen, may contribute to the acceleration of cardiovascular risk factors, leading to a higher incidence of heart disease in postmenopausal women.
Embracing Midlife with Strength and Confidence
Menopause brings undeniable changes and offers an opportunity to take charge of your health with intention and strength. By understanding the impact of hormonal shifts on heart health, metabolism, and body composition, you can make informed choices that support long-term vitality. Clearly, as women over 45, we need to focus on our heart health.
This phase of life isn’t about limitations but redefining strength, resilience, and self-care on your terms. With the right strategies, you can confidently navigate menopause, ensuring that your heart stays strong, your body stays powerful, and your health remains a top priority for years. Next week, I’ll dig deeper and discuss what you can do to protect your heart and bones.
Join the Conversation!
I invite you to attend my Monthly Menopause Wellness Series: Hormones to Harmony. We will dive deeper into heart health, hormonal balance, and well-being. However, if you prefer a more private conversation, schedule a one-on-one strategy call today and get started on a personalized plan— Your best health starts now!