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Embrace Change, Fuel Your Heart: Simple Strategies for Women over 50

Forget chasing youth's fleeting image! Instead, let's celebrate the vibrant wisdom and strength we gain with age. While menopause brings shifts in our bodies, they shouldn't define us.

This February, during Women's Heart Health Month, let's focus on our most powerful muscle: our heart.



Most women are not aware of how menopause affects their heart health, as we are challenged in so many other ways during this life change (hot flashes, unexplained weight gain, and a reduced libido to name a few. 

However, we become more at risk for heart disease and stroke, as our estrogen levels decline. 

  • Did you know that women who enter menopause before age 45, either naturally or surgically,  have a much higher risk of coronary heart disease?   

  • Did you know that if you suffer from night sweats and hot flashes you are more likely to have an increased risk of cardiovascular disease?

  • Did you know that depression and sleep disturbances also contribute to increased risks of heart disease?

  • And that the visceral fat that settles around our organs increases our risk as well?

 Here are actionable tips to keep your heart healthy and thriving:

 Rev Your Metabolism:

  •  Intermittent Fasting (IF): Consider IF if your doctor approves. Studies show it benefits women in menopause, aiding weight management and reducing heart disease risk. Start with 12-16 hour fasting windows for moderate weight loss.

  • HIIT & Weights: Add bursts of high-intensity interval training (HIIT) to your walks or incorporate weights. This boosts your metabolic rate, builds muscle, and strengthens bones, all critical for heart health.

Fuel Your Body Wisely:

  •  Nourish with Nutrients: Embrace a healthy diet rich in fruits, vegetables, whole grains, and lean protein. These provide essential vitamins and minerals to nourish your heart and overall well-being.

  • Limit Added Sugar & Processed Foods: Opt for whole, unprocessed foods to avoid hidden sugars and unhealthy fats that burden your heart.

Here is a week’s worth of healthy recipes, including the shopping list, to help you support your heart.


heart-healthy-meals
.pdf
Download PDF • 7.58MB

 Self-Care is Key:

  • Reduce Stress: Chronic stress harms your heart. Practice mindfulness, meditation, or find healthy stress-busting activities you enjoy.

  • Prioritize Sleep: Aim for 7-8 hours of quality sleep each night. Feeling rested strengthens your immune system and reduces heart disease risk.

  • Connect & Share: I believe in community. Connect with me on social media and share your own heart-healthy tips and experiences.

Remember: Be kind to yourself, celebrate every step forward, and empower yourself to embrace change and fuel your heart for a healthy, vibrant future!

 

Disclaimer: This is not medical advice. Please consult your doctor before implementing any significant changes to your diet or exercise routine.

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