Ladies, it’s time to put your own heart on the care list

You remember your children’s appointments, worry about your ageing parents’ diet and somehow keep everyone else’s lives moving along.

But when was the last time you asked yourself this question: “How is my own heart doing?”

Heart disease is sometimes thought of as more of a man’s health problem, but women need to pay attention too.

Cardiovascular disease remains a leading cause of death worldwide, and a woman’s risk increases as she approaches midlife.

Menopause changes more than your periods

During the phases of perimenopause and menopause, levels of the hormone oestrogen decline. Oestrogen has beneficial effects on a woman’s blood vessels and cholesterol, so as levels fall, her cardiovascular risk gradually increases.

Around this stage of life, she may also notice weight settling more easily around her waist, cholesterol creeping upwards, or increases in blood pressure and blood sugar.

Rather than fearing these changes, think of your 40s and 50s as a great opportunity to become more proactive about your heart.

Start by knowing the numbers. Have your blood pressure, cholesterol and blood sugar checked regularly and discuss the results with your doctor.

Eat to nourish your heart

You don’t need a special “heart-health diet”. What matters most is your overall pattern of eating.

Build meals around vegetables, fruit, whole grains, beans and lentils, nuts and seeds, together with fish, skinless chicken, tofu and other nutritious protein foods.

A simple way to put this into practice is to follow the health ministry’s “Suku-Suku Separuh” plate guide: fill a quarter of your plate with carbohydrates such as rice or other grains, a quarter with protein, and half with vegetables, adding fruit to complete your meal.

Fibre deserves special attention. Foods such as oats, barley, beans, dhal, chickpeas, vegetables and fruit help with cholesterol management while supporting better blood sugar control and digestive health.

Be mindful of foods high in saturated fat, salt and added sugar, such as processed meats, fried foods, pastries, biscuits, cakes and highly processed snacks. They don’t need to be completely forbidden. What matters is how often you eat them.

Snack smart too. Instead of automatically reaching for processed snacks, choose fresh fruit, a small handful of unsalted nuts, yoghurt, corn on the cob or steamed sweet potato.

Healthy eating isn’t about eating perfectly “clean”. It is about making nourishing choices more often while still enjoying your food.

Move your heart and strengthen your body

Regular movement helps your heart work more efficiently and supports healthier blood pressure, blood sugar and cholesterol levels.

Aim to gradually build towards a total of 150 minutes of moderate activity each week. That could mean 30 minutes of a brisk walk for five days, or you can divide it into shorter sessions that fit your schedule and fitness ability.

Even housework, gardening, taking the stairs, standing up regularly, walking while taking a phone call or a short stroll after meals are small pockets of movement that add up.

Include strength exercises at least twice a week using weights, resistance bands or your own body weight. This helps preserve muscle and bone strength, which become increasingly important during midlife.

Don’t underestimate sleep and stress

Women often wear exhaustion like a badge of honour. Please don’t.

Good sleep is an important part of cardiovascular health, while ongoing stress can make healthy eating, physical activity and blood pressure management more difficult. Making time to sleep, unwind or simply enjoy some quiet time is part of looking after yourself.

Put yourself back on your list

Taking care of yourself does not mean caring less for others.

As you move through perimenopause, menopause and beyond, let this be the stage of life when you pay closer attention to your own heart.

Eat well. Move your body. Build your strength. Know your numbers. Get enough rest.

You have spent years looking after the people you love. Your heart deserves some of that care too.

Read more articles by Indra Balaratnam here.

Indra Balaratnam is a consultant dietitian and a fellow of the Malaysian Dietitians’ Association. She runs her own private practice, Indra Balaratnam Nutrition, in Kuala Lumpur. Connect with her on Facebook and Instagram.

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