Heart Health, Menopause, and Stewarding the Body God Gave You

For many women, menopause feels like a season of unexpected change — physically, emotionally, and spiritually. As a fitness and nutrition professional with over 25 years of experience, and as a woman who has personally walked through perimenopause and menopause, I’ve seen how confusing this stage of life can be.

But one truth matters more than most women realize:

Heart disease remains the #1 killer of women — including women in midlife and beyond.

According to the CDC, nearly 1 in 5 female deaths in the United States is caused by heart disease. Yet many women still think of heart disease as something that primarily affects men.

Menopause changes that risk in powerful ways.

Why Menopause Changes Heart Health

Before menopause, estrogen plays a protective role in cardiovascular health. As estrogen declines, women often experience shifts that can quietly increase heart disease risk, including:

              •            Increased abdominal fat storage

              •            Rising cholesterol levels

              •            Higher blood pressure

              •            Blood sugar changes

              •            Increased inflammation

              •            Poor sleep and higher cortisol levels

These changes can feel discouraging — especially for women who have taken care of their bodies for years.

I know this personally. After decades in fitness — including competing as a professional bodybuilder — I still experienced weight gain, sleep disruption, and metabolic changes during menopause. It forced me to rethink how I cared for my body.

This season isn’t about doing more. It’s about doing what matters most.

And from a faith perspective, caring for our health is part of stewardship.

Our bodies are not just vehicles for productivity — they are vessels for purpose.

When we care for our heart health, we care for the people we love and the calling God has placed on our lives.

5 Actionable Steps to Support Heart Health During Menopause

These aren’t extreme changes — they’re sustainable habits that protect your heart long-term.

1. Prioritize Strength Training

Muscle is one of the most powerful protectors of metabolic and heart health during menopause.

Strength training:

              •            Improves insulin sensitivity

              •            Supports healthy cholesterol levels

              •            Reduces visceral fat

              •            Stabilizes metabolism

Aim for 3–4 strength sessions per week, focusing on major muscle groups.

This doesn’t require intense workouts — consistency matters more than intensity.

2. Walk Daily

Walking is one of the most underrated tools for heart health, hormone balance, and stress management.

Daily walking:

              •            Supports circulation

              •            Lowers blood pressure

              •            Improves mood

              •            Reduces cortisol

              •            Helps regulate blood sugar

A simple goal is 30 minutes per day — something I personally prioritize with my morning and evening dog walks.

Movement doesn’t need to be complicated to be powerful.

3. Eat to Stabilize Blood Sugar

Blood sugar balance becomes critical during menopause because insulin resistance increases heart disease risk.

One of the simplest strategies I teach my clients is:

Never eat carbohydrates alone — pair them with protein or healthy fats.

Focus on:

              •            Lean proteins

              •            Vegetables

              •            Healthy fats

              •            Fiber-rich carbohydrates

              •            Reducing added sugar

Nutrition doesn’t need to be perfect — it needs to be consistent.

4. Manage Stress and Sleep

Cortisol and sleep disruption can significantly impact heart health during menopause.

Chronic stress contributes to:

              •            Elevated blood pressure

              •            Inflammation

              •            Belly fat storage

              •            Blood sugar dysregulation

Protecting your nervous system is part of protecting your heart.

This might look like:

              •            Evening wind-down routines

              •            Prayer or journaling

              •            Breathwork

              •            Reducing late-night screen time

              •            Saying “no” when needed

Rest is not laziness — it is wisdom.

5. Know Your Numbers

Many women don’t realize their cardiovascular risk until symptoms appear.

Ask your doctor to monitor:

              •            Cholesterol panel

              •            Blood pressure

              •            Fasting glucose

              •            A1C

              •            Inflammatory markers

Information is empowering, not scary.

Being proactive allows you to make small changes before big problems develop.

A Season of Strength, Not Decline

Menopause is not the beginning of decline — it’s an invitation to care for your body in a new way.

Scripture reminds us in 1 Corinthians 6:19–20 that our bodies are temples. Caring for our health is not about vanity or perfection — it’s about stewardship, longevity, and being present for the people and purpose God has given us.

Heart health is not just about living longer.

It’s about living stronger.

If you’re in midlife and feeling unsure about what your body needs now, you are not alone — and you are not behind.

This season can be one of the most powerful chapters of your life.

You just need the right support, the right habits, and the willingness to care for your heart — physically, emotionally, and spiritually.