Menopause comes with many changes. Poor sleep, high blood pressure, and smoking raise heart disease risk in menopausal women, says University of Pittsburgh SWAN study
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Make sure to get 7–9 hours of quality sleep nightly. Good sleep supports blood pressure regulation and helps reduce stress and food cravings
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Check your blood pressure regularly, even mild hypertension can hurt your heart over time. Pair blood pressure control with better sleep for a double benefit
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If you smoke or vape, quitting now can drastically cut heart risk. Nicotine worsens blood pressure and sleep quality, two big risk factors
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Keep your blood sugar in check. Poor glucose control and disturbed sleep can combine to damage heart vessels over time
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A heart-healthy diet rich in wholegrains, vegetables, lean proteins and healthy fats helps support insulin levels, blood pressure, and better sleep
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Aim for at least 150 minutes of moderate exercise per week. Physical activity both improves sleep quality and directly protects heart health
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Stick to a calming nightly routine, dim lights, no screens, a warm shower can all signal your body it’s time to wind down and fall asleep more easily
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Stress hinders both sleep and heart health. Try relaxation methods like guided breathing, yoga, or mindfulness to help you sleep deeper and feel calmer
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Avoid phones or tablets before bed, the blue light disrupts melatonin and makes it harder to sleep well, which impacts heart health
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