Heart Healthy in Menopause: Why Diet and Exercise Often Aren’t Enough with Dr. Felice Gersh #004
About Dr. Felice Gersh
Felice Gersh, M.D. is a multi-award winning physician with dual board certifications in OB-GYN and Integrative Medicine. She is the founder and director of the Integrative Medical Group of Irvine, a practice that provides comprehensive health care for women by combining the best evidence-based therapies from conventional, naturopathic, and holistic medicine. For 12 years, she taught obstetrics and gynecology at Keck USC School of Medicine as an Assistant Clinical Professor, and she now serves as an Affiliate Faculty Member at the Fellowship in Integrative Medicine through the University of Arizona School of Medicine. Felice is a prolific writer and lecturer who speaks globally on women’s health and regularly publishes in peer-reviewed medical journals. She is the bestselling author of the PCOS SOS series and her latest book, Menopause: 50 Things You Need to Know.
Summary
Dr. Felice Gersh discusses the impact of menopause on women's heart health. She explains that the female body is designed for fertility and pregnancy, which requires a dynamic cardiovascular system. However, during menopause, estrogen levels drop, leading to changes in the heart and blood vessels. These changes can result in diastolic dysfunction and increase the risk of heart failure. Dr. Gersh emphasizes the importance of preserving ovarian function and suggests lifestyle changes such as a plant-based diet, exercise, and adequate sleep to support heart health. She also highlights the benefits of phytoestrogens found in foods like soy, nuts, seeds, and fruits. To maintain a healthy cardiovascular system, women should focus on eating a variety of vegetables, especially nitrate-rich vegetables like kale, bok choy, and beets. Nitric oxide, which is produced from nitrates in the body, helps keep the arteries healthy and prevents blood clotting. Women should also prioritize lifestyle factors like nutrition, stress management, sleep, fitness, and reducing exposure to environmental toxins. It's important to address all aspects of health, not just hormones, to optimize overall well-being. Women should advocate for themselves and work with a healthcare team to develop a personalized plan for healthy aging.
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Takeaways
Menopause leads to changes in the cardiovascular system, including diastolic dysfunction and an increased risk of heart failure.
Preserving ovarian function is important for maintaining heart health.
Lifestyle factors such as a plant-based diet, exercise, and adequate sleep can support heart health during menopause.
Phytoestrogens found in foods like soy, nuts, seeds, and fruits can help reduce symptoms like hot flashes and support cardiovascular health. Eating a variety of vegetables, especially nitrate-rich vegetables, can help maintain a healthy cardiovascular system.
Addressing lifestyle factors like nutrition, stress management, sleep, fitness, and reducing exposure to toxins is crucial for overall well-being.
Optimizing health requires a comprehensive approach that goes beyond hormone replacement therapy.
Women should advocate for themselves and work with a healthcare team to develop a personalized plan for healthy aging.
Sound Bites
"Cardiovascular events remain the number one cause of female death."
"Menopause is about the loss of ovarian hormones, not just periods."
"Women often experience diastolic dysfunction, a stiffer heart, during menopause."
"Keep the blood from clotting. Keep the artery walls healthy and dilated properly."
"Eating nitrate vegetables can convert into nitric oxide, which helps arteries be optimally healthy."
"We have to do it all. It's not just one thing."
Chapters
00:00 Introduction of Dr. Felice Gersh
02:07 The Impact of Menopause on the Cardiovascular System
07:14 Recognizing the Importance of Heart Health in Menopause
10:02 The Role of Estrogen in Heart Health
14:38 Preserving Ovarian Function for Heart Health
17:29 Adopting a Plant-Based Diet for Heart Health
22:13 The Role of Phytoestrogens in Heart Health
25:31 Maintaining a Healthy Gut Microbiome for Heart Health
29:51 The Importance of Cardiovascular Health
30:45 The Role of Hormones in Cardiovascular Health
33:38 A Comprehensive Approach to Health
44:11 Tests and Markers for Assessing Cardiovascular Health
Resources
Grab Dr. Gersh's free eBook, Menopause SOS: Your Mini Menopausal Survival Guide here.
