menopause AND HYPERTENSION

Ladies, did you know your risk of high blood pressure goes up after menopause?

According to Japan’s National Health and Nutrition Survey, women are three times more likely to develop high blood pressure after menopause. 

But why does this happen—and what can you do to stay healthy?

After menopause, your body goes through some big changes that can raise blood pressure:

* Lower Estrogen Levels: Estrogen helps blood vessels stay flexible. When levels drop, arteries stiffen, and pressure increases.

* Water & Salt Retention: Estrogen also helps control fluid balance. Without it, the body holds onto more water and salt—making blood pressure go up.

High blood pressure isn’t just a number. 

Over time, it puts extra strain on the heart and can lead to:

⚠️ Heart failure

⚠️ Stroke

⚠️ Kidney disease

⚠️ Cognitive decline and dementia

Simple lifestyle and dietary changes can help lower your blood pressure and protect your heart:

1. DASH Diet

The DASH diet (Dietary Approaches to Stop Hypertension) focuses on fruits, veggies, whole grains, nuts, and low-fat dairy.

Result: Can reduce systolic blood pressure by up to 11 mmHg.

2. Omega-3 Fatty Acids

Omega-3s reduce inflammation and improve blood vessel flexibility.

Result: Lowered central blood pressure by 4.3 mmHg in menopausal women.

3. Beetroot Juice

Beets are rich in nitrates, which help widen blood vessels.

Result: Drinking 500 mL a day reduced blood pressure by 8 mmHg.

4. Magnesium & Potassium

Magnesium helps your blood vessels relax.

Potassium helps flush out extra sodium.

Together, they lower nighttime blood pressure by nearly 7 mmHg.

5. Garlic Supplements

Aged garlic extract has been shown to reduce average blood pressure by 5.6 mmHg.

Result: It boosts a natural gas in the body (H₂S) that relaxes arteries.

Talk to your doctor and start making small, sustainable changes today. 

References:

Houston, M. C., & Harper, K. J. (2008). Potassium, magnesium, and calcium: their role in both the cause and treatment of hypertension. The Journal of Clinical Hypertension, 10(7), 3-11.

Mori, T. A. (2006). Omega-3 fatty acids and hypertension in humans. Clinical & Experimental Pharmacology & Physiology, 33(9).

Xiong, X. J., Wang, P. Q., Li, S. J., Li, X. K., Zhang, Y. Q., & Wang, J. (2015). Garlic for hypertension: A systematic review and meta-analysis of randomized controlled trials. Phytomedicine, 22(3), 352-361.