If you have hot flashes or feel your mood changing, you might be going through menopause. But did you know that your heart is changing too? Many South Asian women don’t realize that menopause can affect their heart health in important ways.
Menopause is a natural time in your life. But it’s also a time when your heart needs extra care. This is especially important for South Asian women, who already have higher risks for heart disease than other groups.
What is Menopause?
Menopause happens when your monthly periods stop completely. It usually starts when you are between 45 and 55 years old. But South Asian women often go through menopause earlier than other women. The average age is about 47 years for women from India and Pakistan.
Before your periods stop completely, you might notice changes for several years. This is called perimenopause. You might have:
- Hot flashes that make you feel very warm
- Night sweats that wake you up
- Mood changes or feeling anxious
- Trouble sleeping
- Your periods becoming irregular
These changes happen because your body makes less estrogen. Estrogen is a hormone that has been protecting your heart for many years.
Why Heart Risk Goes Up After Menopause
Your heart risk increases after menopause for several reasons. When you have less estrogen in your body, several things happen:
Your cholesterol changes. Bad cholesterol (LDL) goes up. Good cholesterol (HDL) goes down. This makes it easier for your arteries to get blocked.
Your blood pressure may increase. Many women develop high blood pressure after menopause, even if they never had it before.
Your body stores fat differently. You might gain weight around your middle. This belly fat is dangerous for your heart.
Your blood vessels become stiffer. This makes your heart work harder to pump blood through your body.
South Asian women face extra challenges. Research shows that South Asian women already have higher rates of diabetes, high blood pressure, and heart disease compared to other women. After menopause, these risks become even higher.
Hormones and Your Heart: What Changes
For most of your adult life, estrogen has been protecting your heart. Think of estrogen as a shield that helps keep your heart healthy. Here’s how:
- Estrogen helps keep your blood vessels flexible and strong
- It helps your body make good cholesterol
- It helps control inflammation in your body
- It helps your body use insulin properly
When menopause happens, your ovaries make much less estrogen. It’s like losing your shield. Your heart becomes more vulnerable to disease.
Studies show that women have about the same heart attack risk as men once they are past menopause. Before menopause, women usually have heart attacks 10 to 15 years later than men. But after menopause, this protection is gone.
Common Symptoms to Watch
After menopause, watch for these heart-related symptoms:
Chest discomfort. This might feel like pressure, squeezing, or pain in your chest. It might last a few minutes or come and go.
Shortness of breath. You might feel like you can’t catch your breath, even when you’re not exercising.
Pain in other areas. You might feel pain in your arms, back, neck, jaw, or stomach.
Other warning signs include:
- Feeling very tired for no reason
- Feeling dizzy or lightheaded
- Cold sweats
- Nausea or vomiting
Remember: Women’s heart attack symptoms can be different from men’s. You might not have the classic chest pain that you see in movies.
What South Asian Women Can Do
You have more power over your heart health than you might think. Here are steps you can take:
Get regular check-ups. See your doctor every year, especially after age 45. Ask about your heart risk and what tests you might need.
Know your numbers. Learn your blood pressure, cholesterol levels, and blood sugar numbers. Ask your doctor to explain what they mean.
Eat heart-healthy foods. Focus on:
- More vegetables, fruits, and whole grains
- Fish, lentils, and beans for protein
- Nuts and seeds
- Less fried food and fewer sweets
- Use less ghee and try healthier cooking oils
Stay active. Try to walk for 30 minutes most days. Dancing, gardening, or playing with grandchildren also counts as exercise.
Manage stress. Try deep breathing, prayer, meditation, or talking with friends and family.
Don’t smoke. If you smoke, ask your doctor for help to quit. Smoking is especially dangerous for women’s hearts.
Get enough sleep. Try to sleep 7-8 hours each night.
Cultural Notes
In many South Asian families, menopause is not talked about openly. Some women feel embarrassed to discuss these changes with their families or doctors. But staying silent can be harmful to your health.
Your heart doesn’t care about cultural taboos. It needs care and attention during this important time in your life. Remember that seeking help for menopause symptoms and heart health is not shameful – it’s smart and necessary.
Many South Asian women also worry about bothering their doctors or taking up too much time. But your health matters. Your doctor is there to help you stay healthy.
Action Steps
Take these important steps to protect your heart:
- Talk to your doctor about your heart after age 45. Don’t wait for symptoms to appear.
- Ask if you should get heart tests. Tests like a CAC (coronary artery calcium) score or ApoB test can show if you’re at risk.
- Make small changes to your daily life. Eat less fried food, walk every day, and try to get better sleep.
- Learn about your family history. Tell your doctor if your parents, siblings, or children have had heart disease.
- Consider seeing a cardiologist. If you have diabetes, high blood pressure, or other risk factors, a heart doctor can help create a plan for you.
- Ask about hormone therapy. For some women, hormone therapy might help with menopause symptoms and heart health. Talk to your doctor about whether this is right for you.
Your Heart Deserves Care
Menopause is a natural part of life, but it doesn’t mean you have to accept poor health. Your heart has worked hard for you for many years. Now it’s time to work hard for your heart.
Remember that taking care of your heart isn’t selfish. Your family needs you to be healthy and strong. By protecting your heart, you’re also protecting your ability to care for the people you love.
You deserve to have a strong, healthy heart – not just for your family, but for yourself. Don’t let cultural silence or embarrassment stop you from getting the care you need. Your health is worth talking about, and your life is worth protecting.
Citations:
- El Khoudary SR, Aggarwal B, Beckie TM, et al. Menopause Transition and Cardiovascular Disease Risk: Implications for Timing of Early Prevention: A Scientific Statement From the American Heart Association. Circulation. 2020;142(25):e506-e532.
- Pu D, Tan R, Yu Q, Wu J. Relation of Menopause with Cardiovascular Risk Factors in South Asian American Women (From the MASALA Study). American Journal of Cardiology. 2022;166:68-75.
- Zaman M, Mynutriweb. Menopause Support for South Asian Women. MyNutriWeb. 2024.
- American Heart Association. Hot news flash: Menopause can impact a woman’s heart health. American Heart Association News. October 16, 2024.
- The Menopause Charity. Cultural differences in Menopause. The Menopause Charity. May 14, 2021.
