Boost Heart Health After Menopause With This 5-Second Daily Trick

After menopause, a woman’s risk of being affected by heart disease increases.We know oestrogen has a protective effect on the heart, however menopause sees a dramatic drop in oestrogen – this can result in fat building up in your arteries, increasing the risk of heart disease, heart attack and stroke, according to the British Heart Foundation (BHF).But a new study suggests even a simple daily habit of standing up more (we’re talking 25+ times a day) could be beneficial for heart health in postmenopausal women. Tell me more...Researchers examined three groups over three months: a sit less group, which aimed to try and sit less during the day; a sit-to-stand group, which focused on rising from a sitting position more frequently; and a control group, which received general health tips but wasn’t asked to change sitting habits.Researchers looked at the women’s blood pressure and blood sugar levels. They found neither sitting less nor standing up more significantly improved blood sugar levels.But women who increased daily sit-to-stand movements, standing up an average of 25 times per day, saw small measurable improvements in blood pressure, lowering their diastolic blood pressure by 2.24 mmHg more than the control group.The findings, published in the journal Circulation, suggest that frequently taking short standing breaks, even without increasing intense exercise, may offer a boost to cardiovascular wellness.“Public health messaging urges us to sit less but doesn’t tell us the best ways to do that. Our findings suggest that while sitting less was helpful, interrupting sitting with brief standing breaks – even if you don’t sit less – can support healthy blood pressure and improve health,” said lead author Sheri Hartman, a Human Longevity Science professor.The researchers now want to evaluate sit-to-stand movements over a longer period in older men and women. “What excites me most about this study is that women set their own goals and made a real difference in their sitting behaviours. With a little coaching, we can teach ourselves to sit less and it makes a tangible difference to our short-and long-term health,” said co-author Andrea LaCroix, distinguished professor at the Herbert Wertheim School of Public Health and Human Longevity Science.“Adapting real-world interventions that are easy, realistic and aligned with our personal goals – such as stand up from sitting 25 extra times per day, like two times per hour over 12 hours – may be doable for so many of us.”The impact of standing up more is not to be sniffed at. On its ‘how to be more active’ page, the NHS suggests setting a reminder (via the alarm or timer on your phone) to get up and move every 30 minutes during the day. “Try stretching during TV ad breaks or pacing around the kitchen while the kettle’s boiling,” it advises. How else can I boost my heart health?It can be harder to maintain a healthy weight after menopause, so the BHF recommends following a healthy diet, as well as swapping full-fat for semi-skimmed or skimmed milk, as well as opting for reduced fat yoghurts and cheeses, and oil-based spreads instead of butter. Limiting booze and stopping smoking can also help.BHF also advises building activity into your daily routine, through walking or cycling; taking the stairs instead of a lift; and getting off the bus a stop earlier.For a more invigorating walk, you might want to try Japanese walking, which has been linked to lower blood pressure, stronger muscles, and better aerobic ability.Related...4 Signs Of Menopause Your Dentist Might Spot FirstI Asked An Expert How Long To Stay On HRT During MenopauseHow Do You Know When Menopause Is Actually Over?

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