Tag: difficulty sleeping

Early Menopause: What You Need To Know Now To Protect Your Future Heart Health

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Early menopause occurs before the age of 45, and can be due to a decline in ovarian function or medically induced from a hysterectomy. One of the most significant but less talked about concerns of menopause is the heightened risk of cardiovascular disease women experience. If you have or are experiencing early menopause, this risk starts earlier. While this might feel scary for you, understanding this phase of life, changes you experience and how to protect your cardiovascular system will help allay the fear and help you to feel empowered during this time in your life.

Understandably, women are most concerned with the symptoms of menopause: hot flashes, night sweats, mood and cognitive changes, and weight gain which prompt women to see their health care provider. Unfortunately, the silent changes get ignored resulting in a missed opportunity to educate and empower women to take a proactive approach to their heart health.

After menopause, women experience a significant increase in their risk of developing cardiovascular disease. Prior to this stage, women are generally better shielded against cardiovascular disease compared to men, thanks to the protective effects of estrogen. However, with the onset of menopause, the once-advantageous influence of estrogen diminishes, leaving women more vulnerable to cardiovascular health issues.

Estrogen, a hormone that declines during menopause, plays a protective role in cardiovascular health. The decline in estrogen after menopause causes a heightened risk for cardiovascular disease in a number of ways:

  1. Reduced estrogen levels can lead to unfavorable changes in lipid profiles, including increased levels of total cholesterol, low-density lipoprotein (LDL), triglycerides, and Lp(a), and decreased levels of high-density lipoprotein (HDL) cholesterol. These changes can contribute to the development of plaque build up in the artery walls and increase the risk of heart attack or stroke.
  2. Endothelial dysfunction: Estrogen helps maintain the health and function of the endothelium, the inner lining of blood vessels. Endothelial dysfunction, characterized by impaired dilation and increased inflammation, is an early event in the development of atherosclerosis. Decreased estrogen levels can contribute to endothelial dysfunction, thereby increasing the risk of CVD.
  3. Weight gain and abdominal fat: Hormonal changes during menopause can lead to an increase in body fat, particularly around the waistline and organs (called visceral fat). Abdominal fat is strongly associated with a higher risk of heart disease, type 2 diabetes, and other metabolic disorders.
  4. Elevated blood pressure: Menopause may cause an increase in blood pressure levels, further straining the cardiovascular system.
  5. Reduced insulin sensitivity: Menopausal hormonal changes can affect insulin sensitivity, potentially leading to insulin resistance and an increased risk of developing diabetes, which is a significant risk factor for heart disease.

Given the increased risk of heart disease associated with menopause, it's important for women who experience early menopause to be proactive about cardiovascular health. This includes adopting a heart-healthy lifestyle and Mediterranean eating pattern, engaging in regular physical activity, not smoking, managing stress, and monitoring blood pressure and cholesterol levels. For many women, hormone replacement therapy is an important part a treatment plan and should also be included in the discussion for management of early menopause. Early screening is paramount for women in early menopause to prevent future cardiac events.

 

Disclaimer: The information presented on this site does not constitute medical advice and does not replace the advice from your doctor. Always consult a qualified health care professional when changing or beginning a new health plan.

Click the link below to learn 5 critical ways to reduce your risk of a heart attack in just 5 days. And it's FREE! or book your FREE Discovery Call Now.

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5 Changes In Menopause That Impact Your Heart Health

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Many women dread the transition to menopause. Hearing the discontented experiences of friends, mothers and other women before them, it is assumed that menopause will be this dreadful rollercoaster ride that could last 5, 8 or up to 12 years! Due to the decline in protective estrogen, heart disease risk begins to climb during this time. Post menopause, women’s risk catches up with that of men’s risk. Because of this, there is a lot of messaging encouraging menopausal women to adopt a heart disease prevention program. But I’m here to tell you not to wait that long.

We do know that the earlier women start a heart disease prevention plan, the better they will fair post menopause in reducing their risk of heart disease. And if you have officially celebrated the end of your menstrual cycle, there is no time like the present to take deliberate action to prevent your risk of a heart attack.

If you’re approaching perimenopause the timing couldn’t be more crucial to take strategic action. Here’s why…

Body Composition

Estrogen causes fat distribution pattern in breasts, buttocks and thighs. The decline in estrogen during menopause causes more weight gain around the middle instead of the hips and buttocks. Central obesity can lead to low grade chronic inflammation, insulin resistance and type II diabetes

Blood Pressure

Estrogen, along with collagen and elastin, help support normal distensibility of blood vessels and protects the delicate lining of arteries called the endothelium. A decrease in estrogen, along with decline in collagen and elastin production can affect blood vessel health, contributing to arterial stiffness, reduced arterial dilation, and high blood pressure.

Cholesterol

Estrogen plays a role in upregulating LDL receptors in the liver to take up circulating cholesterol. A proposed mechanism contributing to changes in lipids is the down regulation of LDL receptors in the liver causing less uptake from the blood stream.  Central adiposity associated with menopause may also contribute to the dyslipidemia as well.

Post menopausal women compared to pre-menopausal women tend to experience changes in their lipid profiles including higher total cholesterol, LDL, apolipoprotein B, and a decrease in HDL function. [1]

Sleep Apnea

Menopause is a significant risk factor for sleep apnea. In fact, your risk may even double post menopause. Untreated sleep apnea can lead to high blood pressure, poor glucose regulation, disturbances in heart rhythm and overall cardiovascular disease risk.[2]

If you are having ongoing unrefreshing sleep despite 7-9 hours, waking with headaches, snore, having significant daytime fatigues, it is worth a conversation with your doctor about testing. A quick quiz you can do to help determine your potential risk is the SLEEP BANG quiz. Click here to take the quiz.

Vasomotor Symptoms

Women who have more severe vasomotor symptoms (hot flashes, night sweats) are at a higher risk for coronary heart disease compared to those with less severe symptoms. VMS have been associated with a less favorable cardiovascular risk profile and surrogate CVD endpoints such as higher cholesterol, triglycerides, LDL-C, BMI, systolic blood pressure, diastolic blood pressure, and insulin resistance, have been found in women with VMS compared to asymptomatic women.[3]

What can be empowering to know is that even though you may be postmenopausal there are many evidence-based strategies you can implement that can reduce your risk.

So, ladies, what do you say we put prevention—and ourselves—first? Approach menopause with confidence.

If you’re with me, start having a discussion with your health care provider about what strategies you can implement now so you can enjoy the next decades without fear of a heart attack. It’s simpler than you might think. Also know that if you struggle with the symptoms of hormonal changes - night sweats, hot flashes, headaches, cramping, heavy periods, mood changes...there is help for you, you don't need to suffer.

References

[1] Sharma, J., McAlister, J., Aggarwal, N., et al. Evaluation and management of blood lipids through a woman's life cycle. American Journal of Preventive Cardiology, 10 (2022). https://doi.org/10.1016/j.ajpc.2022.100333.

[2] Thompson, C., Legault, J., Moullec, G. et al. A portrait of obstructive sleep apnea risk factors in 27,210 middle-aged and older adults in the Canadian Longitudinal Study on Aging. Sci Rep 12, 5127 (2022). https://doi.org/10.1038/s41598-022-08164-6

[3] https://www.imsociety.org/2021/05/12/vasomotor-menopausal-symptoms-and-cardiovascular-disease-risk/

 

Disclaimer: The information presented on this site does not constitute medical advice and does not replace the advice from your doctor. Always consult a qualified health care professional when changing or beginning a new health plan.

Click the link below to learn 5 critical ways to reduce your risk of a heart attack in just 5 days. And it's FREE! or book your FREE Discovery Call Now.

Join The FREE Mini-Course
Book A Free Discovery Call

5 Non-Negotiables To Sleep Better Than A Baby

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Have you said “bye bye” to sleeping through the night?

Are you feeling exhausted or “running on stress hormones” all day?

Do not fear, I have some great tips (and an amazing recipe) for you!

The science of sleep is fascinating, complicated and growing.

Sleep is this daily thing that we all do and yet we're just beginning to understand all of the ways it helps us and all of the factors that can affect it.

Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. And don't forget the impact lack of sleep can have on moods, memory and decision-making skills.

Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)

OMG – What aspect of health does sleep not affect???

Knowing this, it's easy to see the three main purposes of sleep:

  1. To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
  2. To improve our brain's ability to learn and remember things, technically known as“synaptic plasticity”.
  3. To conserve some energy so we're not just actively “out and about” 24-hours a day, every day.

Do you know how much sleep adults need? It's less than your growing kids need but you may be surprised that it's recommended that all adults get 7 - 9 hours a night. For real!

Try not to skimp!

(Don't worry, I have you covered with a bunch of actionable tips below.)

Tips for better sleep

  1. The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you're more likely to achieve it. This means turning off your lights 8 hours before your alarm goes off. Seven. Days. A. Week. I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.
  2. Balance your blood sugar throughout the day. You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber). Choose the whole orange instead of the juice (or orange-flavoured snack). Make sure you're getting some protein every time you eat.
  3. During the day get some sunshine and exercise. These things tell your body it's daytime; time for being productive, active and alert. By doing this during the day it will help you wind down more easily in the evening.
  4. Cut off your caffeine and added sugar intake after 12pm, or earlier for some people who are more sensitive and slower metabolizers of caffeine. Whole foods like fruits and veggies are fine, it's the “added” sugar we're minimizing. Yes, this includes your beloved chai latte. Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. And remember chocolate, green tea, and soda all contain caffeine as well. (I have a great caffeine-free chai latte recipe for you below!).
  5. Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 - 10 hours before your alarm is set to go off). This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.

So how many of these tips can you start implementing today?

Caffeine-free chai latte for your afternoon “coffee break”

Serves 1-2

1 bag of rooibos chai tea (rooibos is naturally caffeine-free)

2 cups of boiling water

1 tablespoon tahini

1 tablespoon almond butter (creamy is preferred)

2 dates (optional)

Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.

Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.

Blend until creamy.

Serve and Enjoy!

Tip: You can try this with other nut or seed butters to see which flavour combination you like the best. Cashew butter anyone?

Click the link below to learn 5 critical ways to reduce your risk of a heart attack in just 5 days. And it's FREE! or book your FREE Discovery Call Now.

Join The FREE Mini-Course
Book A Free Discovery Call

 

Disclaimer: The information presented on this site does not constitute medical advice and does not replace the advice from your doctor. Always consult a qualified health care professional when changing or beginning a new health plan.