Menopause: what we all should know

We know menopause causes vasomotor symptoms, but do you know how it affects our heart, brain and bone health? 

HEART HEALTH 

Oestrogen protects the heart. Fluctuating levels during menopause can cause poor control of blood sugar levels, high blood pressure, high cholesterol and central weight gain. 

BRAIN HEALTH 

We have plenty of oestrogen receptors in the brain, hence why memory loss, brain fog, anxiety, depression, and loss of concentration are common. High blood pressure and cholesterol also affect brain health.

BONE HEALTH

50% postmenopausal women are diagnosed with osteoporosis. 

10-12% bone density can be lost in the spine and hips over the course of menopause. 

THE GOOD NEWS? 

Knowing this, we can adapt our lifestyle to prevent or reduce these outcomes. This is how: 

• Regular weight bearing exercise

• Eat a high fibre, protein and plant based diet (Mediterranean diet)

• Stop smoking as it affects bone density, blood pressure + heart rate

• Limit alcohol, refined sugars, salt and highly processed foods 

• Vitamin D supplements

• Calcium – 700mg/day or 1000-1200mg if at risk of osteoperosis

• Try phyoestrogens (soya, linseeds, wholegrains)

• Plant stanols + stenols - 1.5g - 3g/day 

How much of this did you already know?

If you have any questions, I'd love to hear from you