logo
These 4 habits are key to heart health in middle-aged women, study reveals

These 4 habits are key to heart health in middle-aged women, study reveals

Time of India5 days ago
As women enter their late 40s and early 50s, the transition through menopause brings more than just the end of menstrual cycles. It triggers a cascade of physiological changes that significantly impact cardiovascular health.
From increased belly fat and hormonal fluctuations to higher risks of inflammation, metabolic syndrome, and vascular stiffening, this phase of life poses a critical turning point for heart health.
A new study from the University of Pittsburgh, cited by the New York Post, sheds light on the most impactful habits that can help reduce cardiovascular risk. Analyzing data from nearly 3,000 women, researchers found that four specific behaviors — sleep, blood pressure, blood glucose, and smoking — had the greatest long-term impact on heart disease outcomes.
4 habits every woman should track to protect her heart
1. Sleep quality: a nightly reset for your heart
Poor sleep isn't just tiring, it can be dangerous for your heart. According to the New York Post, the study emphasized that sleep disruptions during menopause are common and can worsen cardiovascular markers. Hormonal shifts affect circadian rhythms, leading to insomnia and fragmented rest. This, in turn, increases cortisol levels and insulin resistance, both of which contribute to heart disease. The American Heart Association's Life's Essential 8 (LE8) includes sleep as a vital metric for this reason.
by Taboola
by Taboola
Sponsored Links
Sponsored Links
Promoted Links
Promoted Links
You May Like
Park Crescent at Alembic City, Vadodara – Luxury Homes from ₹2.20 Cr* Onwards
Alembic City West
Learn More
Undo
Researchers found that better sleep directly correlated with healthier blood pressure and glucose levels, two other key metrics for heart protection.
'Sleep can suffer with the symptoms of menopause,' said study co-author Samar R. El Khoudary, as quoted in Medical News Today. 'This has implications for heart health we can't ignore.'
2. Blood pressure: the silent strain on your arteries
As estrogen declines during menopause, women become more vulnerable to elevated blood pressure.
The New York Post reported that the study found significant arterial thickening and stiffness in women entering their 50s, a change often undetected until damage is already underway. High blood pressure, or hypertension, is known as the "silent killer" because it typically shows no symptoms until it's too late. Yet, it's one of the most modifiable risk factors.
Lifestyle changes like reducing salt, managing stress, and exercising regularly can help control it.
'There's a change in vascular health, with increasing thickness and stiffness in the carotid artery,' El Khoudary noted.
3. Blood glucose: the hidden predictor of heart risk
Even without a diabetes diagnosis, elevated blood sugar levels in middle age are a serious warning sign. According to the study referenced by the New York Post, blood glucose control was among the strongest indicators of future cardiovascular trouble in menopausal women. Insulin resistance tends to rise during this period due to hormonal and metabolic shifts, increasing the likelihood of plaque buildup in the arteries.
Experts advise limiting processed sugar, maintaining a balanced diet rich in fiber and healthy fats, and staying active to manage blood glucose levels effectively. Regular screening is also vital, as many cases of prediabetes go unnoticed until complications arise.
4. Smoking: the most avoidable threat to the heart
Despite decades of public health warnings, tobacco use remains one of the most damaging and preventable contributors to heart disease. The New York Post noted that smoking was one of the four top predictors of heart problems later in life, especially in postmenopausal women.
Nicotine and carbon monoxide not only increase heart rate and blood pressure but also damage the lining of blood vessels, accelerating atherosclerosis.
The benefits of quitting are immediate and profound. Just one year after quitting, the risk of coronary heart disease drops by 50 percent. Combined with improvements in sleep, blood sugar, and blood pressure, stopping smoking creates a compounding protective effect for the cardiovascular system.
A call to action: know your numbers, take control
'Nearly 45 percent of women over 20 are living with some form of cardiovascular disease,' cardiologist Dr. Stacey Rosen told Fox News Digital, underscoring the need for early and proactive care. Yet, the good news is that most heart disease is preventable through informed lifestyle choices.
Doctors recommend regular monitoring of cholesterol, weight, waist circumference, blood pressure, and blood sugar, all modifiable factors. The New York Post emphasizes the value of following the LE8 framework, which includes maintaining a healthy diet, exercising 150 minutes per week, and avoiding tobacco use.
Your midlife years are not just about managing symptoms. They are a crucial window to strengthen your heart for the decades ahead.
Orange background

Try Our AI Features

Explore what Daily8 AI can do for you:

Comments

No comments yet...

Related Articles

Mandya ZP CEO unhappy with toilet facilities in govt schools
Mandya ZP CEO unhappy with toilet facilities in govt schools

Time of India

timean hour ago

  • Time of India

Mandya ZP CEO unhappy with toilet facilities in govt schools

Mandya: Mandya zilla panchayat CEO KR Nandini on Saturday paid a surprise visit to govt schools and the PHC in Chandagalu village, Dudda hobli of Mandya taluk. She inspected basic facilities, including the midday meal scheme, drinking water, and toilets. She expressed dissatisfaction with the toilet facilities in both schools. Although approval was already granted for the construction of toilets, the work had not yet begun. She immediately called the concerned assistant executive engineers and instructed them to begin construction work without delay. She advised teachers to ensure students attend school regularly and suggested contacting the parents of absentees to encourage better performance in this year's SSLC exams compared to the previous year. She interacted with students to gather feedback on the quality of food provided under the midday meal scheme and instructed the school heads to ensure that only good quality food is given to students. Students from nearby villages like Puttikoppalu, Biliguli, and Upparakoppalu attend schools in Chandagalu village. However, they reported that buses arrive late, as a result they reach school late and wait over an hour after school ends. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Learn More - How Watching Videos Can Boost Your Income TheDaddest Undo CEO Nandini discussed this issue with KSRTC officials over the phone and instructed them to resolve it. Speaking at a programme held at Kiranguru Government Higher Primary School in Srirangapatna taluk, she advised teachers to raise awareness about the 1098 child helpline set up to prevent child marriages, and to organise training programmes that build children's self-confidence. Maintain stocks of essential medicines: Nandini During her visit to the PHC at Chandagalu, the CEO directed the health authorities to maintain sufficient stocks of essential medicines, particularly for snake and dog bite cases. Addressing ASHA workers there, Nandini instructed them to proactively raise awareness in their communities about mosquito-borne diseases such as dengue and malaria. She also directed them to encourage pregnant women to attend regular check-ups and ensure timely vaccinations for children.

Chamarajanagar med institute plans Cath Lab for better cardiac care
Chamarajanagar med institute plans Cath Lab for better cardiac care

Time of India

timean hour ago

  • Time of India

Chamarajanagar med institute plans Cath Lab for better cardiac care

Mysuru: Chamarajanagar Institute of Medical Sciences (CIMS) has made a proposal to the state govt to establish a cardiac catheterisation laboratory on its premises. The facility, also known as a Cath Lab, will involve an investment of Rs 10 crore. The hospital plans to establish the Cath Lab at its critical-care block, which is nearing completion on its campus in Yedapura, on the outskirts of Chamarajanagar. Speaking to TOI, Dr Manjunath H G, the director of CIMS, said: "Establishment of a Cath Lab will help conduct minimally invasive procedures such as angiography and angioplasty. It will also help in detection and treatment of blocked arteries and prevent heart attacks." Even though CIMS is a 450-bed district referral hospital, it is yet to have a dedicated cardiology block. While cardiologists from state-run hospitals in Mysuru visit CIMS to screen patients twice weekly, they refer critical patients to Jayadeva Institute of Cardiovascular Sciences and Research Centre in Mysuru. Nearly 50% of the forest-covered Chamarajanagar district is dominated by poor, vulnerable sections of society. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Maryland Launches New Policy for Cars Used Less Than 50 Miles/day Bindright Undo As the district borders Tamil Nadu and Kerala, people from more than 148 villages and tribal settlements visit CIMS during cardiac emergencies and for other critical-care services. Often these patients have to travel to distant Mysuru city for better medical and trauma care. With the number of cardiac patients at the hospital showing a steady increase, the demand for screening and treatment of cardiovascular diseases has risen in the last few years. A Cath Lab is aimed at addressing this issue. In its proposal, the hospital has highlighted the importance of timely screening of patients with heart conditions, providing them with efficient cardiac services during emergencies, to help ensure faster diagnosis, quality medical care and thereby reduce mortality. Mahadeva M, the Chamarajanagar district Soliga tribal welfare association vice-president, has appealed to the govt to accord top priority to the proposal to establish a Cath Lab.

Non-alcoholic fatty liver disease: An acute menace and a silent killer
Non-alcoholic fatty liver disease: An acute menace and a silent killer

Time of India

timean hour ago

  • Time of India

Non-alcoholic fatty liver disease: An acute menace and a silent killer

Fatty liver disease was once considered a relatively rare and benign condition. It now has become one of the most pressing public health concerns . The reasons are simple enough — rising rates of obesity, sedentary lifestyles and poor dietary habits. While alcohol is a known risk, non-alcoholic fatty liver is also more prevalent now. Fatty liver is now classified as MASLD (Metabolic Dysfunction-Associated Steatotic Liver Disease), mainly driven by obesity, diabetes and hypercholesterolemia—not alcohol alone. Explore courses from Top Institutes in Please select course: Select a Course Category MBA Data Science Project Management PGDM healthcare CXO Degree Technology Management Design Thinking Operations Management Cybersecurity Public Policy MCA Data Science Product Management Healthcare Artificial Intelligence Finance Leadership Digital Marketing others Data Analytics Others Skills you'll gain: Financial Management Team Leadership & Collaboration Financial Reporting & Analysis Advocacy Strategies for Leadership Duration: 18 Months UMass Global Master of Business Administration (MBA) Starts on May 13, 2024 Get Details Skills you'll gain: Analytical Skills Financial Literacy Leadership and Management Skills Strategic Thinking Duration: 24 Months Vellore Institute of Technology VIT Online MBA Starts on Aug 14, 2024 Get Details What makes it particularly alarming is how it often goes unnoticed — many individuals discover they have fatty liver only when imaging is done for unrelated reasons. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Thousands With Knee Pain Say: 'This Just Works' Wellnee Undo Imaging is crucial for early detection, identifying liver issues that blood tests may not detect early. In 2024, 2.5 lakh individuals were screened, of which 65% had fatty liver. Notably, 52% had normal liver enzyme levels, according to Apollo Hospitals Health of the Nation Report 2025. Live Events Hepatologists say patients often come in for fatigue and mild abdominal discomfort. What appears to be a minor issue turns out to be stage-2 NAFLD. Worse still, this condition is no longer just a concern for the middle-aged or the obese — even teenagers are showing early signs of fatty liver due to diets high in processed foods and sugary drinks. A study in the US involving adolescents revealed that nearly 10% had some form of fatty liver changes, often linked to soft drink consumption and a lack of physical activity. What's particularly concerning is the long-term trajectory: Fatty liver can quietly progress to liver fibrosis, cirrhosis, or even liver cancer without any obvious symptoms. These silent developments underscore the need for early screening, public awareness, and a shift in lifestyle choices. Today, watching for fatty liver isn't just a medical necessity — it's a cultural wake-up call. The four stages Six things you can do Eat nutrient-rich food: Vegetables, fruits, whole grains, legumes, fish, olive oil; Omega-3 from salmon, chia seeds, flaxseeds; black coffee or green tea: 2–3 cups/day (unsweetened); healthy snacking via dark chocolate with nuts, dates with walnuts, Greek yogurt with berries, lean proteins, healthy fats. Avoid processed, sugary, fast foods and fried foods. That means colas, sodas, and candies are a no. Avoid white bread, pastries, red meat, processed meats, trans and saturated fats. Work out regularly: At least 150 minutes a week of moderate or 75 minutes a week of intense activity. Aim for 40 minutes a day for six days a wee. Maintain a healthy weight. Losing just 5–10% of body weight can help. Avoid alcohol and certain medications like statins and corticosteroids. Control blood sugar and cholesterol. Doc Talk Liver FAQs What is Fatty liver is a condition where excess fat (more than 5–10% of the liver's weight) accumulates in liver cells. What does the liver do? It detoxifies the body, produces essential proteins, and helps digest fats. What does fatty liver do? With a rise in fat buildup, liver cells can become inflamed and scarred — impairing its vital functions. Why is fatty liver a big deal? Three reasons: It is strongly linked to obesity, insulin resistance, Type 2 diabetes; it can affect even non-drinkers (ergo, non-alcoholic); and it often goes undiagnosed until significant damage has occurred. What are the symptoms? Most people have no symptoms in the early stages. Detected accidentally via ultrasound or blood tests. In advanced stages, symptoms and complications include fatigue, abdominal pain (right upper side, enlarged liver, jaundice (in severe cases). What are the complications of fatty liver? Fibrosis - scarring; cirrhosis - severe liver damage; liver cancer (rare but possible).

DOWNLOAD THE APP

Get Started Now: Download the App

Ready to dive into a world of global content with local flavor? Download Daily8 app today from your preferred app store and start exploring.
app-storeplay-store