When we talk about menopause, we often focus on the symptoms we can feel: hot flushes, night sweats, poor sleep and changes in mood. But there are also changes happening inside our bodies that deserve a little attention.
Two areas worth thinking about are heart health and bone health.
You might feel absolutely fine, but menopause is a good opportunity to check in with your health and think about the years ahead.
Let’s start with your heart
Oestrogen plays a role in cardiovascular health, influencing blood vessels and cholesterol levels. As oestrogen levels decline during menopause, changes in cholesterol and other risk factors can affect your long-term heart health.
One simple place to start is your blood pressure.
High blood pressure often has no symptoms, so you may not realise it’s raised. If you haven’t had yours checked recently, it’s worth making time for it.
In England, you may be eligible for a free blood pressure check at a participating pharmacy if you’re aged 40 or over. You can also arrange a check at your GP surgery.
Already have a recent reading? The NHS has an online tool to help you understand what your numbers mean and what to do next.
It’s also worth asking your GP about your cholesterol and overall cardiovascular risk.
What about your bones?
Oestrogen helps maintain bone strength. When levels decline during menopause, bone loss can accelerate, particularly in the first few years after your final period.
You won’t necessarily feel this happening, which is why it’s worth being proactive about bone health.
One useful starting point is the FRAX+ fracture-risk calculator, which you can complete online. It estimates your likelihood of experiencing a fracture over the next ten years, based on factors including your age, weight, family history and previous fractures.
Your result isn’t a diagnosis, and it doesn’t automatically mean you need treatment. If you’re concerned about osteoporosis or have risk factors, speak to your GP about whether a bone-density scan (DEXA) or further assessment would be appropriate.
Five simple ways to support your heart and bones
The good news is that there are practical things you can do to support your health during and after menopause.
1. Strength train at least twice a week. Resistance exercise helps maintain muscle and supports bone health.
2. Keep moving. Aim for 150 minutes of moderate activity a week. Brisk walking counts, and shorter sessions add up.
3. Get enough calcium. Most adults need around 700mg a day. Good sources include yoghurt, milk, cheese, calcium-fortified plant milks, tinned sardines and green vegetables.
4. Check your vitamin D intake. UK guidance recommends that adults consider taking 10 micrograms daily during autumn and winter to support healthy bones.
5. Keep up with your health checks. Know your blood pressure, discuss cholesterol with your GP and ask questions about your bone health if you have concerns.
You don’t need to change everything overnight. Small, consistent habits can make a difference over time.
It’s about looking after your future self
Menopause is a natural stage of life, but it’s also a good time to think about your long-term health.
This isn’t about worrying or assuming something is wrong. It’s about having the information you need to make informed choices and feel confident about looking after yourself.
So, if you’ve sailed through menopause, that’s wonderful. Just remember to look after the things you can’t necessarily see, as well as the symptoms you can feel.
Check your blood pressure. Build strength. Nourish your bones. And don’t be afraid to ask questions.
A few small steps today can help you invest in your health for the years ahead.
This article is for general information and does not replace personalised medical advice. Speak to your GP if you have concerns about your heart or bone health.