What is the menopause and perimenopause?

The menopause is when a woman stops having periods. It happens when you run out of eggs and your ovaries stop producing a hormone called oestrogen. It usually happens between the ages of 45 and 55, but for some women, it happens earlier. The average age in the UK is 51.

Perimenopause is when you have symptoms of the menopause, but your periods have not stopped. Perimenopause ends and you reach menopause when you have not had a period for 12 months.

Not everyone will have symptoms. If you do, whether you choose to take treatments such as HRT to manage symptoms of the menopause or not, your lifestyle can help you stay healthy during perimenopause, menopause and beyond.

Find out more about the menopause and menopause symptoms

How does the menopause affect the heart?

Cardiovascular disease (CVD) is a general term for conditions affecting the heart or blood vessels. Your risk of CVD increases when your oestrogen levels drop during the menopause.

Oestrogen protects your heart by helping to control your cholesterol levels and reducing the risk of fatty plaque building up in your arteries. The build-up of fatty plaque in your arteries can cause them to narrow. When your arteries become narrow, your risk of developing health issues like coronary heart disease and stroke increases.

Other changes in your body during the menopause such as a drop in the way your body uses calories (metabolic rate), and weight gain can also increase your risk of coronary heart disease.

Your risk of coronary heart disease may be even higher if you experience premature menopause (before the age of 40) or early menopause (before the age of 45).

You may worry about other menopause symptoms such as palpitations, brain fog and weight gain being a sign of a heart condition. These are likely to be caused by a change in your hormone levels. Please speak with your GP if you have any concerns.

There are things you can do to help you keep your heart healthy during the perimenopause, the menopause and after.

Eating a heart healthy diet

Eating a heart healthy diet can help you maintain normal cholesterol levels and lower your cholesterol levels if you need to. It can also help you maintain healthy blood pressure.

You can ask your GP for a cholesterol test if you’re over 40, overweight or high cholesterol or heart problems run in your family.

Simple changes to your diet can help you reduce your risk of cardiovascular disease (CVD) such as:

• swap saturated fats for unsaturated fats. - a small amount of fat is an essential part of a healthy balanced diet. The NHS has more information about the types of fat and tips on swapping
• have at least two portions of fish a week. One of these should be oily as these are good sources of omega-3. It’s essential to include foods with omega fats in your diet
• eat fruit and vegetables - these provide vitamins, minerals, fibre and nutrients such as antioxidants that help protect your heart. Aim to get 5-a-day. All types count towards your 5-a-day (fresh, frozen, canned, dried or juice)
• cut down on salt - eating too much salt can cause high blood pressure which can increase your risk of heart attacks and strokes. Limit processed foods such as ready meals, soups and cured meats such as bacon. If you can, cook your meals from scratch as you can use ingredients like herbs and spices instead of salt
• swap to high fibre foods such as brown rice, wholegrain bread and high fibre cereals when you can. Pulses such as beans, peas and lentils are good sources of fibre and heart friendly

You should also:

• keep active and exercise if you can. We have information about keeping active during the menopause
• aim to maintain a healthy weight
• if you drink, cut down on alcohol
• if you smoke, stop smoking. The NHS has information if you need support to stop smoking.

The British Heart Foundation has more information about the menopause and your heart.

More information and support

What is the menopause?

Watch our webinar on Living Well With The Menopause

Book: The Science of Menopause, Understand Your Body Make The Right Choices by Dr Philippa Kaye

Getting support

• Women's Health Concern offers expert menopause advice to help you make informed choices
• The Menopause Charity has information about perimenopause and the menopause
• Menopause Matters has information about the menopause, menopause symptoms and treatment options
• You can talk about your menopause experience with other women on our Health Unlocked Forum