The Connection Between Menopause and Cardiovascular Health

This month, I want to gently unmask the connection between menopause and cardiovascular health - not to create worry, but to build awareness and confidence within my community. Small, supportive habits really do make a difference and it’s never about doing everything perfectly.

Hormonal changes during perimenopause and menopause don’t just affect periods or cause hot flushes.

Fluctuating oestrogen levels can influence your cardiovascular health, blood vessels, cholesterol, blood pressure, sleep, and how the body responds to stress. For many, these shifts happen quietly and gradually, which is why heart health in menopause is so often overlooked.

How to support cardiovascular health while going through menopause?

Supporting your heart is incredibly important at all times but is especially important during perimenopause and menopause.

Heart health isn’t about extremes or intense routines, especially during perimenopause. The most protective changes are often the simplest and most achievable.

Starting small to improve your cardiovascular health is far more important than doing everything at once. Over time, gently building on what feels manageable will help support the heart far more effectively than short bursts of infrequent intensity.

🫁 Breathing practice for heart health

Slow, steady breathing can help lower heart rate, reduce blood pressure, and calm the nervous system.

Try this once or twice a day:

1.      Inhale through the nose for 4

2.      Exhale slowly through the mouth for 6

3.      Repeat for 2–3 minutes

🚶Gentle movement for improved heart health

Regular, moderate movement supports circulation, cholesterol balance, and stress regulation – especially during menopause.

A daily walk, light cycling, or swimming is enough. Consistency matters more than intensity so build upon your routines at your own pace. Aiming eventually for 30 mins moderate activity, five times per week which will support your overall wellbeing as well as your cardiovascular health.

😴 How sleep is good for your cardiovascular health during menopause

Poor sleep increases strain on the heart and nervous system. During hormonal changes, this can affect you even more than during other phases of your life.

A regular wind-down routine, reduced evening stimulation, and kindness to yourself around rest (yes – it’s ok to rest and recover) all support your long-term heart health during menopause and beyond.

Menopause is a time of change, but it can also be a time of deeper awareness and care for your health, including your cardiovascular health.

Small, consistent habits such as gentle movement, steady breathing, and prioritising rest can have a powerful, protective effect over time. By listening to your body and meeting yourself with kindness, you can support your heart in a way that feels nourishing, sustainable, and supportive through menopause and beyond.

If you’d like to learn more about menopause or find out how I can support you or someone you know with menopause, you can contact me by clicking here.