Menopause and your long-term health: heart, bones, brain

Menopause affects much more than your periods and symptoms such as hot flushes and night sweats. The drop in oestrogen that happens during the menopause transition can also affect your bones, heart health, body composition and, for some women, mood and memory.

These changes can happen gradually, so it can be useful to know what is changing and which aspects of your health are worth keeping an eye on.

Menopause and your heart health

As oestrogen levels change, some women see changes in things such as cholesterol, blood pressure, blood sugar and where they tend to carry body fat.

These changes can happen gradually and may not cause any noticeable symptoms. Keeping an eye on your blood pressure and cholesterol, eating well and staying active can all help you look after your heart as you move through and beyond menopause.

Your age, family history, lifestyle and general health all play a part in your heart health too.

Which heart health markers are worth checking?

Blood pressure, cholesterol and blood glucose are useful markers to keep track of as you get older.

Cholesterol can change around menopause, with LDL cholesterol and triglycerides tending to increase for some women. Blood pressure can also rise with age and around menopause.

Bluecrest data shows that 54.8% of customers tested have elevated or borderline cholesterol. This figure includes Bluecrest customers across different ages and isn't specific to women going through menopause, but it highlights why cholesterol is a useful marker to understand.

If you've never had your cholesterol checked, or it's been several years since your last test, menopause can be a good time to talk to a GP about your cardiovascular risk and whether testing is appropriate for you.

Looking after your heart after menopause

The same lifestyle habits that support your health generally can help protect your heart too.

Regular physical activity can help maintain a healthy weight, support blood pressure and cholesterol and improve your cardiovascular fitness. Combining aerobic exercise, such as brisk walking, cycling or swimming, with strength exercises can also help you maintain muscle as you get older.

A balanced diet with plenty of vegetables, fruit, wholegrains, pulses, nuts and healthy sources of fat can support heart health. It's also worth avoiding smoking and keeping alcohol within recommended limits.

If you have high blood pressure, high cholesterol, diabetes or a strong family history of heart disease, speak to a GP about your individual risk.

Menopause and your bones

Your bones become less dense as you get older, and this process can speed up around menopause.

Oestrogen plays an important role in maintaining bone density. When oestrogen levels fall, bone loss can increase, which can raise the risk of osteoporosis and fractures. Women who go through an early menopause can have a higher risk of osteoporosis because they spend longer with lower oestrogen levels.

You may not notice bone loss as it happens. Osteoporosis often has no symptoms until a bone breaks.

How can you support your bones?

Regular weight-bearing and resistance exercise can help maintain bone strength. Walking, dancing, climbing stairs and strength training are all useful options.

Calcium and vitamin D are important too. A balanced diet can provide calcium, while vitamin D helps your body absorb calcium and supports healthy bones. The NHS recommends that adults consider taking a daily vitamin D supplement during autumn and winter.

Smoking and drinking too much alcohol can also affect bone health, so cutting down or stopping can help protect your bones.

If you've had an early menopause, a previous fracture or other risk factors for osteoporosis, your GP may recommend further assessment. A DEXA scan can measure bone density directly and help assess your risk of osteoporosis.

Menopause and your brain

Changes in memory and concentration are common during perimenopause and menopause. You might find it harder to concentrate, forget things more easily or experience what is often described as 'brain fog'.

Sleep disruption, stress, anxiety and changing hormone levels can all play a part. These symptoms can be frustrating, particularly if you're used to feeling mentally sharp.

For many women, these changes improve after menopause. If memory problems are persistent, getting worse or affecting your everyday life, speak to a GP rather than assuming they're simply part of menopause.

Looking after your brain health

Many of the things that support your heart and bones can also support your brain.

Regular physical activity, a balanced diet, good quality sleep and staying socially connected can all contribute to your overall wellbeing.

If you're struggling with anxiety or low mood, it's worth asking for help. You don't have to put significant changes in your mental health down to menopause and simply live with them.

You can also read our guide to menopause and depression for more information about mood changes during menopause.

What about HRT and long-term health?

HRT can be an effective treatment for menopause symptoms, including hot flushes, night sweats, sleep problems and low mood. It can also help protect bone density and reduce the risk of osteoporosis.

Whether HRT is suitable for you depends on your age, symptoms, medical history and individual risk factors. The type of HRT you use can also affect its risks and benefits. A GP or menopause specialist can talk through the options with you, including the potential pros and cons in your particular circumstances.

If you're considering HRT or already taking it, regular conversations with a healthcare professional can help you review your treatment as your needs change.

Which health checks are worth keeping up with after menopause?

There are several health markers that can provide useful information as you move through menopause and beyond.

Depending on your circumstances, these may include:

• Blood pressure: high blood pressure often has no obvious symptoms, so regular checks can help identify changes.
• Cholesterol: cholesterol levels can change around menopause and are an important part of assessing cardiovascular risk.
• Blood glucose: checking blood sugar can help identify changes that may increase your risk of type 2 diabetes.
• Body composition: changes in muscle and body fat can happen with age and menopause.
• Bone health: your risk of osteoporosis increases after menopause, particularly if you have other risk factors.
• Mental wellbeing: ongoing anxiety, low mood or changes in your usual mental health are worth discussing with a healthcare professional.

Take a closer look at your hormones with Bluecrest Wellness

If you're going through menopause or experiencing symptoms that you think may be hormone-related, Bluecrest's hormone profiles can provide more information about your hormone levels. Different profiles are available depending on your needs, including tests covering hormones associated with menopause.

Your results are presented in a clear, personalised report, helping you understand your results and identify anything you may want to discuss with a healthcare professional.

Explore Bluecrest Hormone Profiles.

Need help? Call free on 0800 652 2183 to speak to one of our team.

This article is for general health information purposes and does not constitute medical advice. If you have concerns about your cardiovascular health or menopause, please speak with a healthcare professional or GP.