Menopause And High Blood Pressure: What You Need To Know

Menopause is not exclusively defined by hot flashes and mood changes; it has an impact on one’s vascular system and heart as well. But the good thing is, it does not have to be passively accepted. Knowing why it happens will help regulate blood pressure through simple, easy lifestyle changes.  

This blog aims to address why menopause impacts blood pressure, the symptoms to be vigilant about, and, most importantly, how to approach health in a proactive and holistic way.

Let us now get started.  

How Menopause Affects Blood Pressure

Estrogen is a hormone with protective attributes, one of which is a cardiovascular shield. During the pre-menopause phase, estrogen keeps the blood vessels pliable and blood pressure normal. Like a driven vehicle on a good road, blood flows smoothly due to estrogen. During menopause, the estrogen level decreases. Low estrogen levels make blood vessels stiffer and narrow, and the heart works harder to pump blood. Hence, the arteries have more resistance, and blood pressure increases.  

So, if you’ve been wondering why your numbers are climbing, declining estrogen might be the culprit.

Other Factors Contributing To Menopause Hypertension

Menopause does not only entail the turn of decades and the level of hormones but there are many other aspects that can contribute to high blood pressure during menopause.

a) Hormonal Fluctuation

Blood vessels are also controlled by estrogen and progesterone, and blood pressure and blood flow are influenced by muscle relaxations. When these hormones are low, the ability of blood vessels to expand and relax becomes impaired. As a result, blood flow is restricted, leading to high blood pressure. 

Menopause also tends to inhibit insulin sensitivity and raise blood sugar levels, which leads to stress hypertension. That’s right; menopause also increases the risk of high blood pressure. Everything is interconnected, just like high blood pressure, which is a tricky web of factors. 

b) Weight Increase 

Abdominal weight gain is linked to menopause, which slows metabolic rates. Menopause means added pounds around the belly. Managed or unmanaged, weight gain becomes more common due to insulin resistance.

Consider gaining abdominal visceral fat as an uninvited guest who overstays. It adds to the strain on blood vessel function, heightening stress on the cardiovascular system.

c) Sensitivity to Sodium 

Are you fond of salty snacks, and do they make you feel bloated? With the loss of estrogen, your body becomes less effective at sodium excretion, and water retention becomes more probable. This additional fluid/amount of water raises blood volume, which means the heart will pump harder to push it through the arteries. In the long run, this can lead to high, persistent blood pressure.

If, after a salty meal, you feel puffier than usual, your body is trying to tell you something!

d) Elevated Levels of Stress and Anxiety

Stress, anxiety, and mood swings are all common results of menopause. When the stress level is up, so is cortisol, the ‘fight or flight’ hormone. Prolonged elevation of blood pressure might be a result of excessive cortisol, leading to a hypertension condition.

Did you have a long day, and now your heart feels like it’s beating faster? That’s the body’s response to stress hormones flooding. Keeping blood pressure in check relies heavily on controlling stress.

e) Reduced Exercise Levels 

Is there less movement in your life than before? A lot of women have reported experiencing fatigue during menopause, which leads to less exercise. Physical activity is important, especially undergoing frequent movements like walking, in order to improve heart health, increase circulation, and balance flexibility in blood vessels. A lack of it makes it nearly impossible to control blood pressure.

Even small modifications, such as daily walks or light stretching, can have an impact.  

f) Changes in Sleep Patterns  

Is it hard for you to either fall asleep or stay asleep? You aren’t the only person who has this issue. Lack of sleep is one of the many factors that contribute to an increase in blood pressure. Insufficient sleep means stress is elevated, and so are the levels of stress hormones, which leads to high blood pressure.  

Sleeping is like hitting the “reset” button for your body. If you are not hitting it enough, it puts the body in consistent overdrive, damaging overall health.

Signs Of Menopausal Hypertension

Hypertension or high blood pressure gradually worsens over time—allowing you to overlook its existence. If you experience any of the symptoms, make an appointment with your doctor at the earliest:

• Headaches or dizziness: You may feel lightheadedness due to insufficient blood circulation to the brain.
• Breathlessness: Dullness or exhaustion from mundane tasks such as walking or carrying objects.
• Fatigue and general weakness: Poor blood circulation may drain your energy.
• Palpitation: Sudden underlining of the heart intensity beating is a sign of hypertension.
• Tightness or discomfort in the chest area: A clutching feeling is something that shouldn’t be neglected.
• Intense perspiration or flushing face: These symptoms are considered the common ones in menopause; these may also indicate elevated blood pressure.

If your blood pressure continues to be higher than 130/80 mmHg, your blood pressure could bring life-threatening diseases. Take immediate action at the earliest.

Attaining menopausal hypertension does not worry one mentally. By changing your diet, focusing on a less stressful life, and leading an active lifestyle, you can combat high blood pressure after menopause.

To find out more about how to regulate blood pressure using natural methods, read on.

How To Manage High Blood Pressure During Menopause

You can control your blood pressure naturally! Isn’t that great?

Besides the unwelcomed effects of other prescribed treatments. Lowering stress, getting better sleep, eating a better diet, and living an active lifestyle go a long way in promoting good heart health. Wouldn’t it be amazing to enhance your heart health, boost your energy, and improve your sleep - all of this naturally, without the need for pills? Let’s look into the amazing yet simple natural solutions to maintaining blood pressure during menopause.

Follow The Heart Friendly Meals

Be careful. It is well known that diet is an essential factor in determining blood pressure. If you are thinking of altering your diet to maintain blood pressure, don’t forget to consider how you are planning on nourishing your body. The nourishing options you choose have a huge impact not only on your heart but also on your mood, energy levels, and overall well-being.

Best Foods To Decrease Blood Pressure

• Vegetables and Fruits: Check out all the green, leafy, vegetarian options available to you. Consider berries, which are a good source of potassium and antioxidants. Berries offer other benefits, including relaxing arteries and eventually lowering blood pressure. Need I say more?
• Whole Grains: If you eat white rice, have you tried brown rice or oats? These have high fibre content. They aid in controlling blood pressure and provide longer satiety. After all, who doesn’t dislike feeling full?
• Healthy Fats: Does fat really help? Yes, but only if it is healthy fats! Healthy fats that protect your heart are found in olive oil, nuts, and seeds.  
• Lean Proteins: These include salmon, tofu, and lentils. They are not only scrumptious but also aid in the functioning of the muscles and heart without increasing cholesterol levels.  
• Low-Fat Dairy: These include skim milk and yoghurt, which are rich in calcium and aid in controlling blood pressure.  

Foods To Avoid  

• High-sodium foods: If you enjoy fast food or chips, then this is a warning for you. Excess salt in a diet can make blood pressure go unusually high.
• Sugary foods and drinks: Sodas, candies, and desserts may give you instant pleasure, but too much sugar can be detrimental as it leads to obesity and high blood pressure.
• Excess caffeine and alcohol: Do you enjoy a morning coffee or wind down the day with a glass of wine? Be careful with these, as using too much affects blood pressure.

Have you come across DASH (Dietary Approaches to Stop Hypertension Diet)

before? It is one of the best-researched diets intended to lower blood pressure!

Exercise Regularly

Staying active is a challenge for you, isn’t it? For many women, menopause tends to add a layer of fatigue or joint pain, making it difficult to exercise. The reality of the situation is that moving your body is one of the best ways to reduce blood pressure. Studies suggest that exercise helps strengthen the heart, improves circulation, and assists in weight management.

Best Exercises For Blood Pressure Control

• Brisk Walking: Do you have 30 minutes to spare in a day? Walking is one of the simplest ways of improving cardiovascular health.
• Yoga & Stretching: What about yoga? It is a stress buster and enhances flexibility. If you desire to follow yoga with professional guidance, check out Nirva Health’s online yoga class.
• Strength Training: Did you know that lifting weights can improve your metabolism and even your heart health?
• Swimming or Cycling: If you have joint pains, these activities are perfect for you as they require little impact on your joints.

Tip: Aim for at least 150 minutes of exercise per week. How can you incorporate this into your weekly schedule? Maybe a morning stroll or a dance session in the evening? 

Manage Stress Levels 

Do you feel like you’re constantly juggling stressors? Work, family, personal responsibilities, and life’s demands can feel overwhelming, especially during menopause, and managing menopause symptoms can be taxing. Did you know that stress can make your blood pressure rise dramatically? Learning how to cope with stress in a healthy way is essential for a balanced heart and mind. 

How to relieve stress

• Deep breathing technique: Have you noticed how your breath feels and sounds when you are stressed? Deep, slow breathing calms down the body almost immediately. 
• Meditation and deep thinking: Have you taken time off dedicated just for yourself? Mindfulness can centre on you and ease anxiety. 
• Hobbies: What do you like doing? Reading, gardening, or even listening to music can all be fantastic ways to relieve stress.
• Connecting with loved ones: How long has it been since you had a quality conversation with a friend or a family member? Having social interactions helps in getting support from others, which is really important for one’s emotional health.

Tip: Do progressive muscle relaxation techniques work for you? If not, they can easily be learned in just a few minutes and are effective in relieving tension.

For an effective and deeper understanding, read Guide to Managing Stress for a Healthier Mind and Body.

Enhance Sleep Quality

Is sleeping an issue for you? Women experiencing menopause often deal with insomnia, night sweats, and restless sleep. However, did you know that inadequate sleep can also lead to high blood pressure? Sufficient sleep, just like a healthy diet and exercise, is essential.

Suggestions For Improving Sleep

• Implement a fixed sleeping schedule. Humans are creatures of habit, and going to bed and waking up at the same time every day will increase sleep quality.
• Do not use screens or expose yourself to blue light an hour before sleeping. Are you scrolling through your phone right before bed? The blue light emitted can interfere with melatonin production and disrupt natural sleep cycles.
• Limit consumption of caffeine in the later half of the day. Is drinking coffee in the late afternoon part of your daily routine? That could be one reason you struggle with sleep!
• Think about breathing exercises or herbal claimants. Have you tasted chamomile or lavender tea prior to sleep? It could potentially be life-changing!

Tip: Make your bedroom darker and cooler—your body sleeps better in a suitable environment.

Monitor Blood Pressure Regularly

Do you keep track of your blood pressure? Most people do not know that they have high blood pressure till it becomes an issue. Regularly monitoring your levels keeps you in control and able to avoid problems.

How To Monitor Blood Pressure At Home:

• Invest in a digital sphygmomanometer. Have you ever checked your blood pressure at home? It’s a very healthy habit to partake in.
• Do so at the same time every day. Blood pressure is subject to regular fluctuations. Did you know that?
• Record all results. Implementing a log makes finding patterns easier for you and your doctor. 

Tip: Ideal systolic and diastolic levels should be under 120/80 mmHg. Does this resonate with you? If not, you don’t have to wait any longer; consult a physician.

Ayurvedic Principles

Ayurveda, the traditional Indian system of herbal medicine, provides useful remedies to help balance the body and reduce high blood pressure during menopause. Hypertension is said to be an ailment concerning the imbalance of Vata and Pitta doshas, and here is how you can maintain equilibrium.

• Ashwagandha and Brahmi: These adaptogenic herbs help manage stress and soothe the blood vessels as well as blood pressure levels.  
• Triphala: This herbal combination of three herbs supports detoxification through digestion, which tremendously aids in a person’s cardiac health.  
• Abhyanga: A warm oil massage helps soothe Vata and enhances blood circulation.  
• Pranayama: Breathing exercises such as Anulom Vilom and Bhramari help with controlled breathing. It can aid in relaxation and stress relief. For more insights and professional advice, get in touch with Nirva Health.

Caution: Always consult an Ayurvedic professional before beginning any herbal remedies or therapies. An Ayurvedic practitioner will be able to tailor a regimen appropriate to your needs. Remember, balance comes with caution.

Wrapping It Up

The onset of menopause may come with challenges, such as hypertension, but it fundamentally offers an opportunity to enhance health in various ways. Having knowledge of the relationship between menopause and hypertension enables one to make proactive choices toward better heart health.

The implementation of specific lifestyle changes, such as following a heart-healthy eating pattern, regular exercise, effective stress management, and good sleep hygiene, can greatly improve blood pressure control and overall health. Ayurveda in menopause also helps in achieving hormonal balance and provides insights that pave the path to regulated body energies, which makes the experience less daunting.

Healthy living in every phase of life begins with embracing well-rounded lifestyle practices. With suffering body confidence, enhanced strength, and overall vitality, menopause allows self-empowerment in taking charge of women’s health. As change is constant in a woman’s life, empowered mindfulness towards choices ensures wellness, enabling women to truly enjoy life at every level.