Avoiding Blood Pressure Increase at Menopause

Before menopause, women have a blood pressure advantage. But, though women's blood pressure starts out lower than men's, the advantage doesn't last.

Women's systolic pressure — the top number in the blood pressure reading and the one that's more closely associated with heart disease risk and stroke in people over age 50 — increases by about five millimeters of mercury (mm Hg) with menopause.

In fact, a study done by The Mayo Clinic between 2001 and 2003 among North Americans over 60 showed that women had a higher systolic blood pressure than did men.

According to the report, women tended to think they didn't have high blood pressure when, in fact, they did.

For healthy adults, blood pressure less than 120/80 mm Hg is desirable. Untreated high blood pressure can cause the heart to work too hard.

As a result, the walls of arteries can harden and impede blood flow. Restricted blood flow can lead to stroke, heart attack, heart failure, kidney failure and dementia.

When blood pressure rises above normal, it's essential to work with a doctor on a treatment plan to control the condition. The plan might include medications as well as these basic steps. Even one of these can make a significant difference in blood pressure.

Five steps to help lower blood pressure:

1. Get regular physical exercise. Exercise helps lower blood pressure because it makes the heart stronger. With greater strength, the heart can pump more blood with less effort. Being physically active for 30 to 60 minutes most days of the week can lower blood pressure by 4 to 9 mm Hg.

2. Follow a healthy eating plan. A healthy diet consists mostly of fruits, vegetables, whole grains and low-fat or fat-free dairy products. Limit consumption of red meat, processed foods and sweets. Several studies have shown that those who follow the Dietary Approaches to Stop Hypertension (DASH) eating plan, a healthy diet similar to what's described here, may reduce blood pressure by up to 14 mm Hg.

3. Reduce dietary sodium. Salt (sodium) increases blood pressure in most people with high blood pressure and in about 25 percent of people with normal blood pressure. The recommended daily sodium intake is 1,500 to 2,400 milligrams; lower is even better.

4. Limit alcohol intake. In small amounts, alcohol can help prevent heart attacks and coronary artery disease. But that protective effect is lost when women regularly drink more than one drink a day. Above that amount, alcohol can raise blood pressure by several points and can interfere with blood pressure medications.

5. Achieve a healthy weight. Being thin isn't essential. But for those who are overweight, losing as little as 5 percent to 10 percent of body weight can lower blood pressure by several points. With less body mass to nourish, the heart doesn't have to pump as hard and the pressure on the arteries decreases.

Why Women's Health Matters

Women start out with a lower average blood pressure than men have. But as women go through menopause, hormonal changes can cause them to lose this advantage.

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Women's Health

Women and men have many of the same health problems, but they can affect women differently. For example, women may have different symptoms of heart disease. Some diseases or conditions are more common in women, such as osteoarthritis, obesity and depression. And some conditions, such as menopause and pregnancy, are unique to women.

Women sometimes neglect their own health and focus instead on their partner's and their children's. Take care of yourself first:

* Plan for pregnancies and see your healthcare provider regularly while you are pregnant
* Have regular mammograms
* Get regular checkups and screenings. Early detection is important for treating breast, cervical, uterine and ovarian cancer.