Cholesterol is a fat (lipid) that is essential for the body, playing an important role in the formation of cell membranes, hormone production (such as estrogen, testosterone) and vitamin D synthesis.
High cholesterol is a condition in which blood cholesterol levels exceed the allowable limit, especially when LDL (bad cholesterol) and/or triglycerides are high, while HDL (good cholesterol) is low.
If blood cholesterol levels are too high, especially bad cholesterol (LDL), it can accumulate in the artery walls and cause atherosclerosis, thereby increasing the risk of heart attack, stroke and other cardiovascular diseases.
Menopause is a natural biological process that marks the end of a woman’s reproductive years, usually between the ages of 45 and 55. As women approach or go through menopause, common concerns about “changing lives” include hot flashes, sweating, mood swings, confusion, and fatigue.
Why Are Postmenopausal Women Prone to High Cholesterol?
As women enter menopause, their bodies undergo many changes, especially the decline in estrogen. Estrogen plays a role in regulating cholesterol. When this hormone drops sharply, LDL (bad cholesterol) levels often increase, while HDL (good cholesterol) tends to decrease. This significantly increases the risk of cardiovascular disease. At the same time, metabolic rate decreases, women become less active, and are more likely to gain weight, all of which contribute to high cholesterol.
What are the signs of high cholesterol in menopausal women?
High cholesterol has no typical symptoms, but some of the following symptoms may be warning signs:
1. Unexplained Fatigue
Persistent fatigue, even when not doing heavy work, can be a sign of poor blood circulation due to narrowed arteries. When blood flow to muscles and tissues is limited, the body is more susceptible to energy depletion.
2. Chest Pain or Discomfort
Women often have different symptoms of heart disease than men. A feeling of tightness, burning, pressure, or mild pain in the chest, especially with exercise or stress, can be a sign of cholesterol buildup that is blocking blood flow to the heart.
3. Yellow Spots
Look for yellow fatty spots around the eyes, elbows, knees, or heels (xanthoma). This is a visual sign of cholesterol buildup in the body.
4. Numbness or Coldness in the Hands and Feet
High cholesterol can cause poor peripheral circulation, leading to numbness or coldness in the hands and feet, especially in cold weather — due to narrowed or blocked arteries.
5. Shortness of Breath
Feeling short of breath during light exercise (like climbing stairs or walking briskly) can be a sign of reduced oxygen supply to the heart and lungs, a result of cholesterol plaques narrowing the arteries.
6. Uncontrolled Weight Gain
Weight gain is common after menopause due to hormonal changes and a slower metabolism. However, excess belly fat is a red flag because it can increase cholesterol and the risk of heart disease.
7. Cognitive or Mental Changes
Some studies have shown a link between high cholesterol and cognitive decline, especially in older women. Symptoms such as forgetfulness, difficulty concentrating, or slow reflexes may be related to heart and brain health.
8. Dizziness or Loss of Balance
Symptoms such as dizziness, lightheadedness, or sudden loss of balance can be caused by circulatory problems or even an early sign of a transient ischemic attack (TIA), a condition that can occur when cholesterol causes atherosclerosis.
Strategies to Control High Cholesterol in Menopausal Women
Here are 4 strategies that can help control cholesterol:
1. Healthy Diet
A balanced diet is the most important foundation. Menopausal women need:
- Eat plenty of soluble fiber: Found in oats, beans, green vegetables, fresh fruits, which help reduce cholesterol absorption from the intestines.
- Prioritize good fats: Such as olive oil, avocados, nuts, and fatty fish containing omega-3.
- Limit saturated fats and trans-fats: Often found in fast food, fried foods, and animal fats.
- Reduce sugar and refined starches: Such as cakes, soft drinks, and white rice, because they increase triglycerides.
- Eat less salt: Reduce salt intake to avoid high blood pressure and keep the heart healthy.
2. Increase exercise
Exercise is very good for overall health, and regular exercise helps increase HDL (good cholesterol) and reduce LDL (bad cholesterol).
Menopausal women should choose gentle and persistent forms of exercise such as:
- Walking briskly for 30 minutes/day or at least 150 minutes/week.
- Do yoga, swimming, light cycling.
- Light weight training or elastic bands help maintain muscle, prevent osteoporosis and increase metabolism.
3. Weight control
Weight gain, especially belly fat, increases the risk of lipid disorders. After menopause, women often accumulate fat in the waist area, causing many cardiovascular risks.
Losing just 1-2 kg can also help improve cholesterol levels significantly. Keeping BMI below 25 and waist circumference below 80cm is the goal to aim for.
4. Get enough sleep and reduce stress
Menopause is often accompanied by insomnia, anxiety and depression. These factors also contribute to lipid disorders.
- Sleep 7-8 hours a night, avoid staying up late, reduce the use of electronic devices at night.
- Relax your mind by meditating, doing yoga, listening to soft music or taking deep breaths.
- Chronic stress can increase bad cholesterol and decrease good cholesterol.
