BackStaying Healthy After Menopause
Article submitted by Jennifer Kemp, Director of Marketing/ Public Relations, St. Thomas More Hospital.
It's certainly true that our physical bodies are undergoing change. At 30, bone mass starts its downward decline. At 45, metabolism is shifting into lower gear. And as women edge over 50, menopause awaits with its own assortment of goodies. These are all part of a woman's natural age progression; however, it is how we prepare for them, as well as other potential health risks associated with environmental and genetic factors, that determine how healthy these years can be.
"Lack of exercise, obesity and smoking are probably the biggest risk factors that affect women over 50," says obstetrician/gynecologist Pelham Staples. "I see women that are concerned about getting the 'female cancers' - ovarian and uterine - but their risk of getting those cancers is pretty low. They're doing themselves a bigger disservice by continuing to smoke or refusing to lose weight." It is estimated that smoking is responsible for approximately 30 percent of all cancer deaths, and is a major cause of emphysema and other lung ailments. Obesity increases a person's risk of developing hypertension (high blood pressure), adult onset diabetes, sleep apnea and stroke. Both play a heavy hand in the development of heart disease.
Considered a "man's disease" for years, heart disease is the leading cause of death among women. While a woman's risk is generally lower than a man's prior to menopause, there is no distinction post-menopause. Researchers now believe that estrogen, which is diminished after menopause, provides a cardiovascular benefit.
"Estrogen protects us a lot," says Sue Coman, MSEP, an exercise physiologist and cardiac rehabilitation therapist with St. Thomas More Rehabilitation Services. "But after menopause, all bets are off."
That's why it's important to enter menopause with the best cardiovascular health you can have, says Coman, and continue it into the senior years. While family history does play a part in whether someone is at higher risk for heart disease, lifestyle choices have a big influence. A key component of becoming more heart-healthy is implementing a dedicated exercise regime. The benefits are two-fold: while increasing cardiovascular health, risk factors in other areas, such as obesity, will decrease.
"The beauty of exercise is that it can control almost every risk factor we've got," says Coman. "With a committed approach, you're going to increase your HDL, or 'good cholesterol', levels and you will likely lower your resting heart rate and blood pressure."
Coman says that many women who say they are active aren't hitting the targets they need to hit in order to receive the maximum benefit from exercise. She recommends an exercise program that elevates the heart rate 70-85 percent of a person's age-predicted moderate heart rate at least 4-5 times a week. To figure your target heart rate during exercise, start with the number 220 and subtract your age, then multiply first by .70, then by .85. The resulting numbers will give you the range in which your heart rate should stay during exercise.
"Raising your heart rate above that top number doesn't help because you won't be able to sustain that rate as long. Working smarter, not harder, is the key." Coman cautions that women who are on medication, or have existing health concerns should not aim for these numbers until they've first talked to their doctor. As for those excuses that tend to pop up about not having enough time to exercise, Coman advises looking at the bigger picture.
"Exercise can help your stress levels. Stress is an emotional thing with potential physiological effects. I think women internalize it more because we tend to think we have to juggle everything. That's why it's important to take time for yourself. Exercise, meditate, take a class or read a book, but make some time in your day."