Menopause and heart health: what’s the connection?

How menopause affects heart health

Estrogen is a sex hormone that plays an important role in both the male and female reproductive systems, but it also has protective effects on the heart. Estrogen supports healthy arteries, promotes “good” (HDL) cholesterol, aids in reducing “bad” (LDL) cholesterol and supports blood flow. While scientists continue to explore how estrogen affects the body, studies show that it impacts almost every tissue or organ system, and that it likely impacts the cardiovascular system in other ways that are not yet understood.

During menopause, estrogen declines significantly. This means that alongside the metabolic effects, hot flushes, mood and sleep changes that come with menopause, women are vulnerable to losing the cardio-protective benefits of estrogen. Interestingly, new research from the University of Colorado Boulder found that women who experience menopause later in life (age 55+) may have a natural edge when it comes to heart health.

The study found that late menopause is linked to healthier blood vessels, potentially reducing the risk of heart health events. In fact, women who went through menopause early had half the measured vascular function of their late-onset peers. Scientists believe that among other supportive factors, this may be due to better mitochondrial function.

Oxidative stress and the heart

Our hearts are extremely energy-hungry organs which is why cardiac tissue is densely packed with mitochondria (organelles within almost all of our cells that provide them with energy, signaling and much more). While they provide our body with the energy required to keep our heart pumping, the downside is that mitochondria are also the most prolific producers of free radicals in the body. This can lead to oxidative stress, which is essentially damage to the functioning of your cells. When it comes to your heart, oxidative stress can impact cardiovascular health by influencing heart cell function, heart rhythm, blood pressure, and vascular health.

Vascular Health

Endothelial function is now recognized as an independent predictor of heart health . The endothelial lining (the inside lining of our blood vessels – arteries, veins and capillaries), helps them expand and contract, controlling blood flow and pressure. This tissue is extremely sensitive to oxidative stress, and over time, this can manifest as thickened, stiff arteries. This is why mitigating the effects of oxidative stress is crucial for keeping arteries flexible, responsive, and healthy. An effective way to reduce oxidative stress and support heart health is by supplementing with an antioxidant. However, not all antioxidants are created equal, and for them to be most effective, they need to be able to reach the source of oxidative stress, the mitochondria.

Mitochondria-targeted supplements for heart health

One study identified MitoQ® Mitoquinol as an effective tool to help improve vascular function in healthy older adults, and more studies are underway to understand how mitochondria-targeted supplements and targeted antioxidants like MitoQ® Mitoquinol could help address cardiovascular health as you age.

This study (and others) demonstrate that MitoQ® Mitoquinol:

• Improved arterial dilation by up to 42%

• Supports flexible arteries

• Reduced oxidized LDL by up to 13%

• Promotes healthy vascular functioning and blood flow

• Supports healthy endothelial function

Heart health supplements

Omega-3 fatty acids

Omega-3's are unsaturated fats found in cold-water fatty fish, like salmon, mackerel and sardines, as well as other foods, including nuts, seeds and fortified foods. Omega-3 fatty acids help to support your blood vessels and overall cardiovascular health in several ways:

• Lowering levels of blood triglycerides.

• Increasing levels of healthy cholesterol (High-Density Lipoproteins HDL).

• Maintaining regular heartbeats, .

• maintaining normal blood pressure.

The American Heart Association recommends eating two servings of fatty fish each week to ensure optimal omega-3 intake to keep your heart health in check. But if you're unable to achieve the recommended omega-3 intake through your diet alone, omega-3 fish oil supplements can help.

Magnesium

Magnesium is the fourth most abundant mineral in the body and integral to our biochemical processes, including those in the heart. Magnesium is important for the heart's electrical system; as well as being an electrolyte itself, magnesium also helps to transport other electrolytes, like calcium and potassium, across cellular membranes and into the cell. These electrolytes are charged particles that send electrical impulses to the heart muscle to make it beat. Magnesium deficiencies have been associated with poor health outcomes across the board, especially in those with poor heart health.

Western diets and poor-quality soils mean that magnesium intake can be lacking in the modern world. Nuts, seeds, and grains have the highest amount of Magnesium per weight, but if you cannot include these foods in your diet, magnesium supplements are a good alternative.

Vitamin D

Vitamin D is an essential nutrient produced by the body after exposure to sunlight, but it can also be derived from a range of foods, like fatty fish and seafood. It helps to support your overall well-being in various ways, from immune function and strengthening bones to promoting cardiovascular health. When it comes to your heart, vitamin D is essential for healthy blood pressure and supporting regular cardiovascular function.

Vitamin B complex

B-complex vitamins combine all eight B vitamins into one handy supplement. While B vitamins play a range of important functions for your body, this group also helps support cardiovascular health. In particular, folate and vitamin B6 are thought to help support healthy heart function by reducing the risk of cardiovascular events. Vitamin B3, also known as niacin, can help maintain healthy levels of blood lipids by lowering blood cholesterol levels.

Lifestyle Strategies to Support Heart Health

Strength training

Having low muscle mass has long been associated with poor cardiovascular health , and a recent review article published in the Journal of American Heart Association indicated that having greater muscle mass can improve glycemic control, support blood pressure and lipid profiles and improve body composition. Higher levels of physical fitness correlate with increased muscle mass, contribute to more efficient heart function and help reduce the strain on the cardiovascular system. Regular physical activity strengthens the heart muscle, improves blood circulation, and aids in maintaining a healthy weight, all of which are crucial for cardiovascular health.

Manage stress

Stress triggers the body's "fight or flight" response, leading to the release of hormones like adrenaline and cortisol. While this response is essential for survival in acute situations, ongoing stress can lead to a sustained elevation of these stress hormones, which can have effects on the cardiovascular system. One major way that stress affects heart health is through its impact on blood pressure. Ongoing stress can cause elevated blood pressure levels, which increases the workload on the heart. Stress also influences other mechanisms that relate to cardiovascular function such as blood clotting and cholesterol.

Address oxidative stress

Oxidative stress is a significant factor that contributes to the development of poor cardiovascular health. Oxidative stress is the state our body enters when the body doesn’t have enough antioxidants to counteract the damaging effects of free radicals. Maintaining the balance between free radicals and antioxidants is crucial for normal cell function, and oxidative stress has been demonstrated to contribute to accelerated aging, poor health and cardiovascular events.

From promoting the oxidation of LDL cholesterol and encouraging the buildup of plaque in the arteries to creating an environment that enhances the likelihood of blood clots to form–there are many mechanisms in which oxidative stress contributes to heart health events. This is why strategies aimed to reduce oxidative stress such as eating an antioxidant rich diet, exercising regularly, avoiding smoking and addressing psychological stress are all crucial for preserving heart health and preventing cardiovascular complications.

Eat a balanced diet

Following a balanced, healthy diet that includes a variety of healthy foods such as fresh fruit and vegetables, limiting salt intake, limiting alcohol and quitting tobacco are all ways to support your cardiovascular health. Making healthy choices like this can also lead to weight loss, helping support your ongoing heart health as you age.