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A new study conducted by researchers at the University of Jyväskylä’s Faculty of Sport and Health Sciences has found that a combination of regular physical activity and healthy eating behavior provides the most effective protection against post-menopausal heart disease. The findings highlight the significant role of lifestyle factors in mitigating the risk of metabolic low-grade inflammation, which is closely linked to cardiovascular diseases.
Impact of Menopause on Body Fat and Cardiovascular Risk
As women progress through menopause, declining estrogen levels lead to changes in body fat distribution. The study reports that fat, which was previously stored in the hips and thighs, shifts to the abdominal area as visceral fat. This type of fat is particularly harmful because it secretes cytokines that contribute to low-grade inflammation, increasing the likelihood of developing metabolic and cardiovascular diseases.
Published in Scientific Reports, the study examined the relationship between health behaviors—including eating habits, physical activity, and sleep—and their influence on inflammation. Disordered eating behaviors, such as excessive restriction of food intake or an unhealthy fixation on body weight, were found to be associated with increased visceral fat and higher inflammation levels.
Exercise and Healthy Eating: A Powerful Combination
The study’s results indicate that women who engaged in lower levels of physical activity and displayed disordered eating behaviors had a significantly higher amount of visceral fat. Consequently, these individuals also exhibited a greater risk of inflammation-related diseases.
However, the combination of regular exercise and a balanced, flexible diet proved to be the most effective strategy for reducing visceral fat and inflammation. “In line with previous studies, a higher amount of visceral fat was, as expected, associated with low-grade inflammation,” said Hannamari Lankila, a doctoral researcher at the Faculty of Sport and Health Sciences. “The connection between physical activity and lower visceral fat was especially strong in those who maintained healthy eating behaviors.”
Interestingly, while physical activity alone contributed to reduced visceral fat, its effectiveness diminished in individuals with disordered eating habits. The study also assessed sleep patterns but found no significant connection between sleep and visceral fat accumulation.
Addressing Health Risks in Post-Menopausal Women
Menopause marks a critical period for women’s health, with more than a third of their lives spent in the post-menopausal stage. The researchers emphasize that despite the physiological changes that occur during this time, lifestyle choices can still play a crucial role in preventing metabolic and cardiovascular diseases.
“It’s good to remember that even after menopause, it is possible to reduce the accumulation of harmful visceral fat and thus prevent metabolic and cardiovascular diseases that may result from it,” Lankila noted.
The study utilized self-reported questionnaires to assess sleep quality and physical activity, while eating behaviors were evaluated using the Eating Disorder Examination Questionnaire (EDE-Q). The research also considered factors such as age, income level, and the use of menopausal hormone therapy. The study was conducted between 2018 and 2022 as part of the larger EsmiRs study (Estrogen, microRNAs, and the risk of metabolic dysfunctions), focusing on women aged 51 to 59 living in Central Finland.
Conclusion
The findings underscore the importance of a holistic approach to post-menopausal health, reinforcing that both exercise and flexible eating habits can work together to minimize disease risk. As the prevalence of cardiovascular diseases continues to rise among post-menopausal women, integrating these health strategies into daily life can lead to better long-term outcomes.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Individuals should consult their healthcare providers before making significant changes to their diet or exercise routines.
