Why heart and bone health matters
As oestrogen levels fall during menopause, your natural protection for both your heart and bones declines. This can slightly increase your risk of heart disease and osteoporosis, but there's good news - small, consistent lifestyle changes can make a big difference.
Many of the same habits that protect your heart also support strong bones, so looking after one helps the other.
Heart health after menopause
Oestrogen helps keep blood vessels flexible and supports healthy cholesterol levels. After menopause, you may notice changes such as:
- Higher LDL ("bad") cholesterol and lower HDL ("good") cholesterol
- A tendency to gain fat around your middle
- Raised blood pressure or changes in circulation
These are normal shifts, but they highlight why regular health checks matter.
What helps
- Move often: Aim for at least 150 minutes of moderate activity per week - brisk walking, cycling, or swimming.
- Eat for your heart: Choose a Mediterranean-style diet rich in fruit, vegetables, whole grains, olive oil, and fish.
- Stop smoking: The single best thing you can do for your heart health.
- Sleep and stress: Aim for 7-9 hours' rest and practise relaxation or mindfulness.
- Check-ups: Ask your GP about blood pressure, cholesterol, and diabetes screening.
If you have specific risk factors (family history, high blood pressure, or diabetes), your GP may suggest additional support or medication.
Bone health and menopause
Oestrogen also helps preserve bone density. After menopause, bone loss happens faster - which can increase the risk of osteoporosis and fractures, especially in the first few years.
What helps
- Stay active: Weight-bearing and resistance exercise (like walking, yoga or light weights) keeps bones strong.
- Eat for bone strength: Include calcium-rich foods (dairy, fortified plant milks, leafy greens, almonds, sardines).
- Vitamin D: The UK government advises that all adults consider a daily supplement containing 10 micrograms (400 IU) of vitamin D during autumn and winter, when sunlight exposure is limited. People who spend little time outdoors, have darker skin, or cover their skin may benefit from taking it year-round. Read more on the NHS website.
- Maintain a healthy weight: Being very underweight can increase risk.
- Avoid smoking and limit alcohol: Both can weaken bones.
Your GP may recommend a bone-density (DEXA) scan if you've had a fracture or other risk factors.
Working with your GP
You can discuss with your GP:
- Your personal risk factors
- Whether you'd benefit from screening (for example, cholesterol or bone density)
- Lifestyle or treatment options that might suit your situation
Small, steady steps go a long way in supporting heart and bone health during and after menopause.
We've listed a few trusted sources where you can read more about menopause and women's health.
References:
These external links are provided for general educational purposes only. Silvia Health is not responsible for the content of external websites and does not endorse any specific treatments, products, or organisations. Information from these sources should not replace medical advice. For personalised care, please speak with your GP or a qualified healthcare professional.
Silvia Health is in development and not classified as a medical device. Educational purposes only.