Heart health for women: menopause, symptoms and prevention tips
Looking after your heart is one of the best things you can do for yourself. With the right care, knowledge and healthy habits, you can reduce your risk of heart disease and live life to the fullest. But it’s also important to know that heart disease is one of the leading causes of death for women in Australia, impacting many more women than you realise. By learning the risk factors of heart disease and recognising the warning signs of a heart attack, you can make small changes to look after your heart health at every stage of life and keep it strong for years to come.
Spotting the signs: heart attack warning signs in women
According to The Heart Foundation, around 20 women die from coronary heart disease each day. That’s more than twice as many as breast cancer. Yet many still think of it as a ‘male disease’.
While chest pain is the most common heart attack symptom affecting men and women, women are more likely than men to have non-chest pain symptoms, including:
Pain in the arms, shoulders, back, neck or jaw
Shortness of breath
Nausea or vomiting
Feeling light-headed or dizzy
Cold sweats
Indigestion
If you notice any of these warning signs and suspect you might be having a heart attack, call Triple Zero (000) immediately. Early treatment can help save lives.
What to watch for: heart health risks for women
Heart disease in women is often under-recognised and under-diagnosed. On top of this, busy lives and caring for others can mean many women put their own health last.
For women, the risk of heart disease changes throughout the life course. Hormonal changes, especially around menopause, can impact how heart disease develops.
Understanding your risk factors for heart disease can help you take steps to protect your heart and seek the care you need for your heart health.
Traditional risk factors for heart disease affecting both men and women include:
High blood pressure: You can have this condition without knowing, which is why it’s important to get it checked regularly.
High cholesterol: Generally there are no obvious symptoms, but it can increase your chances of having a heart attack or stroke if left untreated. Speak to your doctor for a cholesterol test.
Diabetes: High blood sugar levels can damage the blood vessels in your heart. If you have diabetes, managing your blood sugar levels can help lower your risk of heart disease.
Mental health: Depression and anxiety are linked to a higher risk of heart disease, so it’s important to take care of your mental health.
Smoking: Smoking affects the vessels that supply blood to your heart and other parts of your body. Quitting is one of the best things you can do for your heart health.
Alcohol: Drinking alcohol increases your chances of developing high blood pressure, abnormal heart rhythms and damage to your heart muscle. The less you drink, the better it is for your heart. For some people, not drinking at all is the safest option.
Unhealthy diet: The foods you eat can affect your cholesterol, blood pressure, diabetes and weight. A heart-healthy eating pattern is one of the best ways of reducing your risk of heart disease.
Being inactive: Regular physical activity or exercise can cut your risk of having a heart attack or developing heart disease.
In addition to traditional risk factors, a woman’s risk of a heart attack or stroke may also be affected by women-specific risk factors such as:
Hormonal changes during menopause: These changes can affect your blood vessels and cholesterol levels.
Pregnancy complications: Conditions such as preeclampsia or diabetes during pregnancy can raise your risk of having heart disease later in life.
Polycystic ovary syndrome (PCOS): Women with PCOS, a condition affecting the balance of hormones in the body, have an increased risk of overweight/obesity, high blood sugar, high blood pressure and high cholesterol. As a result, women with PCOS have an increased risk of heart disease.
Autoimmune conditions: Conditions like lupus and rheumatoid arthritis affect more women than men and have been linked to higher risks of heart disease.
Pause and pay attention: menopause and your heart
Menopause and heart health are closely connected. Oestrogen helps keep blood vessels healthy, so when levels dip during menopause, your blood vessels are more prone to plaque buildup, increasing your risk for heart disease. Some women experience weight changes and slower metabolism during this time, which can further affect heart health.
Your risk of heart disease rises sharply after menopause, so if you’re 45 years and over, now’s a good time to chat with your doctor about a heart health check. However, you should see your doctor earlier if you have a family history of heart disease or any of the women-specific risk factors for heart disease.
Simple habits for a healthy heart
“Many people who have been diagnosed with a heart condition go on to live long, full lives. However, it's important to make lifestyle changes to look after your heart health over the longer term,” says The Heart Foundation.
The great thing about heart health? Small changes to your lifestyle can make a big difference to your heart health over time. Here are some tips:
Get moving: Aim for at least 30 minutes of moderate-intensity physical activity most days of the week. Whether it’s walking, swimming or even gardening – remember, any physical activity is better than none. Talk to your doctor about how to build physical activity into your life if you have a heart condition or recently had a heart attack or surgery.
Eat a heart-healthy diet: Think plenty of veggies, fruit and whole grains, a variety of healthy protein sources (e.g. fish and seafood, legumes, nuts and seeds), unflavoured dairy, healthy fats and herbs and spices to flavour foods instead of salt. For people living with heart disease, the Heart Foundation recommends following a heart-healthy eating pattern along with some key changes.
Quit smoking: If you smoke, make quitting a priority. You’ll feel the benefits of quitting almost straight away as your body starts to recover. Talk to your doctor about the steps you can take to quit smoking.
Drink less alcohol: Aim for at least two alcohol-free days each week. Low or no alcohol alternatives may be helpful for people who wish to cut back on alcohol.
Look after your mental health: If you are worried about your thoughts or how you are feeling, seek help. This could be your doctor, another health professional, family member or a friend. If you've had a heart attack, angina or been diagnosed with heart disease, you could also join the Heart Foundation’s MyHeart MyLife support program for access to heart health information, expert guidance and practical tips tailored to your needs.
Stay on top of your health: Regularly check and learn how to manage your blood pressure, cholesterol and blood sugar levels.
Taking care of your heart is taking care of your future
Prioritising your heart health gives you the best shot at living a long, happy life – for yourself and the people you love. It’s all about taking little steps, every day.
Get a Heart Health Check with your GP to find out your risk of heart disease and what you can do to prevent it. If you are experiencing any of the heart attack warning signs, call 000 to seek immediate medical attention.
nib’s Heart Health Management Programs offers support for eligible members at risk of or living with heart conditions. These programs provide coaching, resources and health checks to help you stay on track.
And, if you’re a nib member, you can easily access a telehealth consultation through hub.health, where you can get advice from a medical doctor in the comfort of your own home.
The information contained in this article is provided as general information only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For personalised medical advice, always consult your qualified healthcare professional.