According to the World Health Organization (WHO), high blood pressure (hypertension) is the leading risk factor for cardiovascular disease and the leading cause of death worldwide. Notably, up to 60% of women over 65 years old have high blood pressure. This is a warning number, especially when high blood pressure can be completely controlled if detected early and treated properly.
Why are postmenopausal women susceptible to high blood pressure?
1. Decreased estrogen
Before menopause, estrogen acts as a “protective shield” for women’s cardiovascular system. However, when estrogen decreases, the arterial walls begin to show signs of atherosclerosis. This process progresses silently, leading to calcification, inflammation of the vascular wall and gradual loss of flexibility of the vascular system. Most serious cardiovascular events such as heart attacks, strokes or angina often occur in women after the age of 63, when estrogen protection is no longer effective.
2. Postmenopausal metabolic disorders increase pressure on the cardiovascular system
After menopause, women’s bodies are prone to metabolic disorders such as hyperlipidemia, insulin resistance, abdominal obesity, etc. These factors directly contribute to the formation and progression of hypertension.
A series of other physiological factors also make postmenopausal women more susceptible to hypertension than men of the same age. Age-related hardening of the artery walls increases systolic blood pressure (the top number when measuring blood pressure). The activity of the renin–angiotensin system (RAS) in the kidneys also increases when estrogen decreases, causing the body to retain salt, retain water and constrict blood vessels, all of which contribute to increased blood pressure. In addition, postmenopausal women become more sensitive to salt, meaning that even a little salty food can easily cause blood pressure to spike.
3. Stress, insomnia
Hormonal changes make postmenopausal women susceptible to sleep disorders and prolonged nervous tension. This stimulates the sympathetic nervous system, causing vasoconstriction and silently increasing blood pressure.
4. Uncontrolled weight gain
Obesity increases oxidative stress, insulin resistance and causes chronic inflammation. In addition, obese women also have a strong sympathetic nervous system, which further increases pressure on the cardiovascular system. Menopause also increases the risk of metabolic syndrome, a set of risk factors including abdominal obesity, high blood sugar, increased bad cholesterol, decreased good cholesterol and high blood pressure.
The highest risk occurs in overweight postmenopausal women, but even those with a normal BMI are not out of the risk zone.
How to control high blood pressure after menopause?
1. Regular health check-ups to monitor blood pressure regularly
Regular blood pressure measurement, especially in the morning and evening, helps detect high blood pressure in time. Postmenopausal women should monitor their blood pressure at home in combination with regular check-ups as directed by their doctor.
2. Adjust your diet to be rich in potassium and low in salt
Prioritize foods such as green vegetables, fruits, beans, fatty fish and whole grains. Limit salt, fast food, processed foods and saturated fat. This is a core nutritional principle that helps lower blood pressure effectively.
3. Increase regular physical activity
Brisk walking, swimming, yoga or light aerobic exercises help improve blood circulation and stabilize blood pressure. Maintaining an exercise routine of at least 30 minutes a day, 5 days a week is ideal.
4. Maintain a healthy weight
Maintaining a BMI of 18.5–22.9 is a good goal to aim for. Losing even 5–10% of your body weight can significantly lower blood pressure in postmenopausal women.
5. Manage stress and get enough sleep
Relax with meditation, reading, listening to soft music, or getting psychotherapy if needed. Make sure you get 7–8 hours of sleep each night to help your nervous system and cardiovascular system function properly.
6. Follow medical treatment if necessary
Once you have been diagnosed with high blood pressure, you need to take your medication as prescribed. Never stop taking your medication or change your dosage without consulting your doctor.
