GLife styles represent the most effective and accessible strategy to protect the heart during and after menopause. These are not simple generic advice, but targeted interventions that can literally compensate, at least in part, the loss of natural hormonal protection. We talked about it with the Professor Giuseppe Massimo Claudio Rosanospecialist in diseases of the cardiovascular system, professor of Pharmacology University of San Raffaele Roma, president of Heart Failure Association of the European Cardiology Society.
Menopause: the food that takes care
During menopause, nutrition must become a real natural drug. There Mediterranean diet is confirmed as the most effective approach: extra virgin olive oil, omega-3-rich fish (at least twice a week), dried fruit, legumes and whole grains help to contrast the increase in “bad” cholesterol typical of this phase. It is absolutely important to avoid the consumen of ultra-processed foods and the excessive consumer of carbohydrates such as pasta, bread, potatoes, desserts, snacks.
What are the fundamental supplements in menopause
Particular attention must be paid to calcium and vitamin Dnot only for the bones but also for the cardiovascular system. It is essential to reduce salt, limit simple and alcohol sugars, which in menopause tend to have more pronounced effects on weight and blood pressure.
Exercise in menopause
Menopause exercise It is not only a question of weight, but of direct cardiovascular protection. The regular aerobic activity (at least 150 minutes a week of moderate intensity) improves the endothelial function, reduces arterial rigidity and helps to control pressure and cholesterol.
THE’Resistance training becomes crucial: maintaining muscle mass not only prevents osteoporosis, but also improves the metabolism of sugars and body composition. Even a simple fast -daily 30 -minute walk can significantly reduce cardiovascular risk.
Stop to chronic stress
Chronic menopause stress has Particularly harmful effects on the heart. The increase of cortisol It can worsen the accumulation of abdominal fat, increase pressure and promote inflammation. Relaxation, meditation, yoga techniques or simply dedicating time to pleasant activities can have measurable effects on cardiovascular parameters.
How to manage insomnia in menopause
Quality sleep becomes even more important: the alterations of sleep typical of menopause can negatively influence blood pressure and metabolism. Scientific studies show that women who adopt healthy lifestyles in menopause can reduce cardiovascular risk of up to 50%. The key is constancy: small changes maintained over time produce lasting and significant benefits for heart health.