Protect Your Heart

Time in nature lowers cortisol and risks for chronic health conditions like cardiovascular disease.

During Heart Health Month, let’s discuss the connection between migraines and hot flashes and how the underlying causes of these annoying symptoms may increase risks for cardiometabolic conditions like heart disease, stroke, and type 2 diabetes.

And better yet, let’s talk about dietary and lifestyle habits that can greatly lower those risks:

• Women with a history of migraine and hot flashes may have increased risks for cardiovascular disease (CVD) and stroke.

• Dietary and lifestyle factors may decrease risks for CVD and stroke while improving symptoms of migraine and hot flashes.

• Anti-inflammatory diets like the Mediterranean plan that maintain level blood sugar may improve CVD risks and reduce migraine and hot flashes.

• Anti-oxidant foods like fresh berries and leafy greens are heart protective.

• Phytoestrogens found in legumes help to increase fiber, balance gut flora composition, and improve symptoms in perimenopause and menopause.

• Fermented foods like sauerkraut and Greek yogurt can increase gut microbiota diversity, improve nutrient absorption, improve mood, and decrease risks for cardiometabolic health conditions.

• Positive habits like movement, mindfulness, sleep quality, and time in nature may lower stress hormones and blood sugar, improve CVD risks, and reduce migraine and hot flashes.

What one daily habit can you focus on this month?

References

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• Wong, C., Yip, B. H., Gao, T., Lam, K. Y. Y., Woo, D. M. S., Yip, A. L. K., Chin, C. Y., Tang, W. P. Y., Choy, M. M. T., Tsang, K. W. K., Ho, S. C., Ma, H. S. W., & Wong, S. Y. S. (2018). Mindfulness-based stress reduction (MBSR) or psychoeducation for the reduction of menopausal symptoms: A randomized, controlled clinical trial. Scientific Reports, 8(1), 6609. https://doi.org/10.1038/s41598-018-24945-4

• Estave, P. M., Margol, C., Beeghly, S., Anderson, R., Shakir, M., Coffield, A., Byrnes, J., O'Connell, N., Seng, E., Gardiner, P., & Wells, R. E. (2023). Mechanisms of mindfulness in patients with migraine: Results of a qualitative study. Headache, 63(3), 390–409. https://doi.org/10.1111/head.14481

• Barbaresko, J., Rienks, J., & Nöthlings, U. (2018). Lifestyle indices and cardiovascular disease risk: A meta-analysis. American Journal of Preventive Medicine, 55(4), 555–564. https://doi.org/10.1016/j.amepre.2018.04.046

• Wolf, K. (2018, Sep. 10). https://unsplash.com/photos/a-woman-walking-down-a-path-in-the-woods-rr-3tpYdUb0